Training is the premise of muscle growth. Only when you put enough hard work in the gym, then you could possibly get the result of muscle growth. And there are two major points of training, one is volume and the other is intensity. Some would say high volume is the best for muscle growth, the other would argue that the intensity of the workout is the truth. But actually, there is no one and only truth, what works best for you is the best and you have to go to the gym and try different training methods by yourself first.

There are mainly two major training methods, first is the traditional training method which is also known as bro split. It trains each body part once a week. For example, chest on Monday, back on Tuesday and then arm, shoulder, and legs. The other training method is Push-Pull-Legs which also is the training method that this web recommends.

The advantage of this training method is it allows you to train each of your body parts more frequently during a week which is more beneficial for maximizing your muscle growth. Push includes chest, triceps, and shoulders. Pull includes back and biceps. Leg includes glutes, quads, hams, and calves.

On the one hand, it's a lot simpler process to follow. On the other hand, one of the most optimal ways for muscle growth is to train the body part more than once a week. When you train a muscle, you're breaking it down and you're increasing protein synthesis. Then when it builds back up that's how it grows and that's how you get a bigger muscle. So, when you hit that muscle, protein synthesis will increase for like 48 hours, and the more elite training you are the less increasing time you will have. The Push-Pull-Leg can increase the frequency of training which will keep protein synthesis to be active for a longer time.