The "best workout split for muscle growth" Yearly training cycle that I lay out in the video written out in detail below... JOT THIS DOWN AND FOLLOW IT FOR MAXIMUM MUSCLE GAINS!
--------------------------------------------------
The guys who see the fastest results are ALWAYS the ones who follow a structured plan of attack for their EXACT body goal. Tap the link below to take my free 60 second Superhuman Physique quiz and it will pair you with the PERFECT training protocol for your EXACT goal and body type!
👉🏻
-------------------------------------------------------
Summary of the 'zig zag split' laid out in the video:
Months 1-3 - PPL High frequency - GAINS!
During the first quarter of the year, you can go for a full-on bulk mode with a PPL High frequency split.
This is your bulking period and you should focus on heavy, frequent lifting & a good load of food.
Month 4 - PPL Low frequency - Rest mode.
After 3 months on this high-intensity, high-frequency split, you will more than likely feel a bit burnt out.
This is exactly when it would be adequate to include the second split - PPL Low frequency split.
For the next 30 days, do moderate intensity & volume workouts every other day.
Rest assured, gains will be maintained and you will be able to recover for the next round of intense training.
Months 5-7 - Bodybuilder bro split - GAINS!
After recovering well with a moderate intensity & volume split, it's time to go heavy again.
During months 5-7, you can utilize the intense stimulus which the Bodybuilder bro split offers.
Focus on blasting each muscle once a week with heavy weights & higher volume.
Month 8 - Rest mode.
Now, months 5-7 will certainly be more intense than months 1-3.
Intensity by nature is strenuous and so, our central nervous system might be a bit exhausted from all the intense training.
To facilitate good recovery and hence gains, we can include another 30 days of low-frequency, moderate intensity PPL split training.
Months 9-11 - PPL High frequency - Final gains of the year!
For the next 3 months, you will be going back to the Push/Pull/Legs split to max out the gains for the year.
Note that months 9-11 are colder months in most areas, which is the BEST time to bulk up!
The body naturally stores more of everything in preparation for the winter (A bit like bears).
Do not be afraid to make use of that - Up the intensity & Food intake to facilitate anabolic processes!
Month 12 - Bodybuilder Bro split - Final gains
As you see, for the most part of this yearly cycle, you've been doing high-intensity & high frequency constructive training.
During the last month of the year, we decrease frequency slightly and focus
Needless to say, the body needs some rest too, which is why we include low frequency rest modes every ~3 months.
You can finish off the year with another 30 days of rest mode and prepare for the next year.
This last month will allow you to unwind and relax from both the physical and psychological strain of intense training.
--------------------------------------------------------------
Watch my upper chest workout video next (mentioned in video) -
---------------------------------------------------------------
About Troy Adashun:
I'm a former basketball player and obsessed with learning the best training tactics on the Planet and sharing them with you guys. You can follow my journey below:
Instagram: @TroyShred
Co-Founder of Fitness Lifestyle company:
Founder of Superhuman You:
------------------------------------------------
Related keywords/hashtags:
#bestworkoutsplit #brosplit
best workout split for maximum gains, best workout split for growth, best workout split for muscle building, ectomorph workout split, best workout split for natural bodybuilders
0 Comments