If you've been lifting weights for a while, you've probably heard of the old-school bodybuilding split and the push/pull/legs split. Both training splits have their advocates, and it can be tough to know which one is truly better for building muscle.

In this blog post, we're going to dive deep into the pros and cons of each training split, and help you determine which one is the best fit for your goals and lifestyle. By the end, you'll have a clear understanding of which approach is more likely to help you pack on serious size.

The Old-School Bodybuilding Split

The old-school bodybuilding split, also known as the Arnold split, is a training program that was popularized by none other than Arnold Schwarzenegger himself. It involves training different muscle groups on different days, with a typical split looking something like this:

• Monday: Chest and Back
• Tuesday: Shoulders and Arms
• Wednesday: Legs
• Thursday: Chest and Back
• Friday: Shoulders and Arms
• Saturday: Legs
• Sunday: Rest

The idea behind this split is that by training each muscle group directly 2-3 times per week, you can maximize the amount of time and energy you're devoting to each muscle group. This, in theory, should lead to faster muscle growth.

The Pros of the Old-School Bodybuilding Split

1. Muscle Group Specialization: By training each muscle group directly 2-3 times per week, you're able to really focus on and specialize in the development of each individual muscle group. This can be particularly beneficial for lagging body parts.

2. Increased Training Volume: With the old-school split, you're able to accumulate a higher overall training volume for each muscle group compared to a full-body or upper/lower split. This increased volume can be a key driver of muscle growth.

3. Psychological Benefit: Many lifters find that the old-school split is more mentally engaging and motivating. The ability to really hone in on a specific muscle group can make your workouts feel more purposeful and rewarding.

The Cons of the Old-School Bodybuilding Split

1. Increased Recovery Demands: By training each muscle group so frequently, the old-school split places a significant demand on your body's recovery capabilities. This can be especially challenging for natural lifters or those with busy lifestyles.

2. Potential for Overtraining: If you're not careful, it's easy to cross the line into overtraining territory with the old-school split. This can lead to decreased performance, increased injury risk, and even muscle loss.

3. Lack of Compound Movements: Because the old-school split is so focused on isolating individual muscle groups, it can sometimes neglect the importance of compound exercises that work multiple muscle groups at once. This can limit the overall strength and muscle-building stimulus.

The Push/Pull/Legs Split

The push/pull/legs split is a more modern training approach that has gained a lot of popularity in recent years. As the name suggests, it involves dividing your workouts into three categories:

• Push (chest, shoulders, triceps)
• Pull (back, biceps)
• Legs (quadriceps, hamstrings, calves)

A typical push/pull/legs split might look like this:

• Monday: Push
• Tuesday: Pull
• Wednesday: Legs
• Thursday: Push
• Friday: Pull
• Saturday: Legs
• Sunday: Rest

The idea behind this split is that by grouping muscle groups that work together, you can maximize the efficiency of your training and allow for better recovery between workouts.

The Pros of the Push/Pull/Legs Split

1. Improved Recovery: By training muscle groups that work together on the same day, the push/pull/legs split allows for better recovery between workouts. This can help you maintain a higher level of performance and reduce the risk of overtraining.

2. Balanced Muscle Development: The push/pull/legs split ensures that you're training all the major muscle groups in a balanced way, which can help prevent imbalances and improve overall physique development.

3. Versatility: The push/pull/legs split is a very versatile training approach that can be easily adapted to different training frequencies, volume loads, and individual preferences.

The Cons of the Push/Pull/Legs Split

1. Potentially Lower Training Volume: Depending on how you structure your workouts, the push/pull/legs split may result in a lower overall training volume for each individual muscle group compared to the old-school bodybuilding split.

2. Less Muscle Group Specialization: Because the push/pull/legs split groups muscle groups together, it can be more challenging to really hone in on and specialize the development of individual muscle groups.

3. Potential for Boredom: Some lifters find the push/pull/legs split to be less mentally engaging than the old-school bodybuilding split, as it can feel more repetitive and routine.

Which Split is Better for Building Muscle?

So, which training split is better for building muscle? The truth is, there is no one-size-fits-all answer. Both the old-school bodybuilding split and the push/pull/legs split can be effective for building muscle, but the "best" approach will depend on your individual goals, recovery abilities, and training preferences.

Here are a few key factors to consider when choosing between the two splits:

1. Training Experience: If you're a beginner or intermediate lifter, the push/pull/legs split may be the better choice, as it's generally a bit more forgiving and easier to recover from. The old-school split may be better suited for more advanced lifters who have built up a solid foundation of muscle and can handle the increased recovery demands.

2. Lifestyle and Recovery Ability: If you have a busy lifestyle with limited time for recovery, the push/pull/legs split may be the better option, as it places less overall stress on the body. The old-school split may be better suited for those with more time and resources for recovery.

3. Muscle Group Weaknesses: If you have specific muscle groups that are lagging behind, the old-school split may be the better choice, as it allows you to really focus on and specialize the development of those areas.

Ultimately, the best approach is the one that you can stick to consistently and that allows you to make steady progress over time. Both the old-school bodybuilding split and the push/pull/legs split can be effective for building muscle, so don't be afraid to experiment and find the one that works best for you.

Conclusion

In the end, the old-school bodybuilding split and the push/pull/legs split both have their merits when it comes to building muscle. The old-school split allows for greater muscle group specialization and increased training volume, while the push/pull/legs split offers improved recovery and a more balanced approach.

The "best" split for you will depend on your individual goals, recovery abilities, and training preferences. Don't be afraid to experiment and find the approach that allows you to make the most consistent progress over time.

Happy lifting!