The Ultimate Guide To Muscle Group Split Training

Bodybuilders like Steve Reeves in the 50s and 60s advocated full-body programs that included plenty of sets, reps, and some Olympic-style lifts. With modern hypertrophy training, the trend has swung to the other extreme, with ultra-splits sometimes training a single body part each day of the week.

Hypertrophy (increasing the size of the muscle) is achieved through fatiguing the targeted area with moderate reps and loads while performing somewhat of a higher volume. You must recruit as many fibers as possible, stimulate them under a moderate load for time under tension, and then apply an appropriate amount of volume with appropriate weekly frequency.

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