Stop Searching for the best split – Just get after it.

Stop Searching for the Perfect Body Part Split – What’s the best muscle-building split? There isn’t one. Growth comes down to training frequency and volume, so the more often you can train a muscle with higher volume then, theoretically, the more growth you can achieve.
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So training a muscle group twice a week should provide more growth than once a week. And 3 times a week should provide even more growth than twice, right? Sounds like a decent idea in theory, but then again so did communism. When looking at specific training splits, the number of times you can train a muscle in a given week comes down to the volume you’re using, the load you’re lifting, your training history, sleep, recovery, and nutrition. It’s complicated.
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Let’s say your workout split calls for training legs on Monday/Thursday. Sounds great, until Thursday comes around and your legs are still so trashed from Monday’s session that you can barely peel your tender glutes off the toilet.
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The ideal training split comes down to how well you can recover. The better you can recover, the more often you can train a muscle group. And the more often you can train a muscle, the higher your weekly volume and the more muscle growth you can induce. Recovery comes down to a few different factors. Calories and food quality are important ones. The more energy you take in, the better your body can repair tissues and manage inflammation (up to a point).
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But calories are only one side of the recovery equation. Sleep also plays a huge role. You can eat all the calories you want, but if you’re not sleeping enough, your body can’t effectively utilize those calories to help you recover.
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The bottom line? Pick a training split you can stick with consistently and train hard. To become self-sufficient, take notes on the process and observe how you feel. As you educate yourself on what’s best for your body, you’ll be better equipped to optimize your workout split going forward.