After training with a 3- or 4-day workout split for 1-2 years consistently, you may have hit yet another frustrating plateau.

You’ve put on a bit of muscle and lost some belly fat, but there’s a lot more to be desired. And of course, those sweet days of newbie gains in which you add 10 lbs to the bar every week and rapidly see changes in the mirror are long gone!

Fortunately, there’s a simple way to get through this roadblock: and that’s by increasing training volume and incorporating advanced forms of periodization.

Do this wrong, however, and you’ll be putting yourself at risk of under-recovery, rendering your hard work useless.

In this video, I’m going to break down the best 5-day split for muscle growth and share a fool-proof template that you can follow.

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References
1. https://muscleandstrengthpyramids.com/
2. https://pubmed.ncbi.nlm.nih.gov/27433992/
3. https://pubmed.ncbi.nlm.nih.gov/20847704/
4. https://www.ncbi.nlm.nih.gov/pubmed/27102172
5. https://journals.lww.com/nsca-jscr/Fulltext/2016/02000/Unilateral_vs__Bilateral_Squat_Training_for.12.aspx
6. https://suppversity.blogspot.com/2011/08/suppversity-emg-series-gluteaus-maximus.html
7. https://pubmed.ncbi.nlm.nih.gov/22190157/