Tip Train Muscles More Frequently Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Train Muscles More Frequently Stop training one body part a day Hit every muscle more frequently and build them with this training split by Dean Graddon May 26, 2017January 17, 2022 Tags Bodybuilding, Tips, Training Screw body part splits. You know, where Monday is chest day and you don't train those muscles or lifts again for another week. The missing variable in the typical bro-split is exercise frequency. If you're like the typical lifter on a body part split, you change up your exercise selection, poundages, and rep ranges on a semi-regular basis, but you only hit every major body part once a week. In terms of intramuscular adaptations, strength, and hypertrophy, you'll plateau if you only hit every movement pattern once a week. The plateau-busting potential of increasing your frequency will shock you. The Push-Pull Split In order to increase exercise frequency, move to a push-pull split while reducing your overall daily training volume. Here's an example of what it'd look like: Day One Pulling Muscles Hamstrings Back Biceps Day Two Pushing Muscles Quads Pecs Delts Triceps If you can train four to six days a week, you'll end up hitting every movement pattern two or three times every week. Think it's too much to recover from? It's not. The reduction in daily volume makes it manageable. On a push-pull split, with a nod to Lee Haney, you stimulate rather than annihilate. Not only can you recover well, but your strength will shoot through the roof by doubling or tripling the training stimulus. Retire the body part split and increase your frequency. At the very least, give push-pull training a go for a couple of months and see what happens. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training The Tendonitis Cure Nagging joint pain - everyone deals with it at some point. But don't think a little time off is going to cure it. Be proactive to get long-term relief. Here's how. It Hurts Fix It, Mobility, Soft-Tissue Techniques, Training Joel Sanders January 6 Training Tip The Truth About Inflammation and Healing Most of what we do today to heal minor injuries and relieve soreness is actually delaying healing and maybe even muscle growth. Info here. Bodybuilding, It Hurts Fix It, Powerlifting & Strength, Tips, Training Thoren Bradley September 16 Training Isolate to Annihilate Small Moves for Big Gains Compound lifts are your foundation, but that doesn't mean you won't benefit from smaller moves. Here are the exercises you need. Brandon Holder September 16 Training Tip Rear-Foot Elevated Split Squat from Step Elevate the front foot with a step and go deep on this one. Rack grip shown, but you can also hold the dumbbells down at your sides. Bodybuilding, Exercise Coaching, Legs, Tips Eirik Sandvik March 16