If you’re looking to build muscle at a more optimal rate, consider making the switch from a body part split workout to a full body, or upper/lower workout.
There have been numerous scientific studies over the years that have revealed just how frequently a natural muscle builder should train. The general consensus is that protein synthesis levels return to normal within 36 to 48 hours after a workout.
What does this mean? If you are using a body part split, after 48 hours the muscle groups worked on any given day no longer have elevated protein synthesis levels and are not building muscle.
To keep your protein synthesis levels elevated throughout the week, train more frequently. Don’t add additional set volume, but instead divide your body part workout up into 2 to 3 sessions per week, with at least a 48 hour break in between sessions.
Have you made the switch to training more frequently? Let us know how it worked out for you in the comments section below.