As the title asks, what have you found to be a more effective method for adding muscle mass? A full body thrice a week program, an upper lower split, or a one muscle group per day once a week method?
I seem to recall a pretty heated debate on this topic a while ago, before this forum was created.
Personally, the way I understand the physiology of muscular hypertrophy, lifting the same muscles 3 times per week would result in overtraining and loss. I train each muscle group once a week (groups roughly divvied up among Chest/Tris, Shoulders, Back/Bis, Legs, Abs).
I do full body work outs and separate my lifting in to upper and lower body. I'm not concerned with maximum size. I just want to get stronger and keep my size gains to a minimum. I need to keep my morning weight to 85kg.
Rotate them around. Do fully body for 6-8-12 weeks and then move to a split schedule for 6-8-12 weeks. Repeat around. The best work out is the ones you haven't done for a while. Your body adapts to what your doing and EVERY responds differently to different exercises, reps and sets schemes, % etc so do one and see how you take to it and then do another one. You may like doing one over the other so do that mostly and do the other one to spice things up a bit
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