Synergistic or Non-Synergistic Split Training - Is Intl. Chest + Biceps Monday Dead? Quite the Opposite, Study Says - SuppVersity: Nutrition and Exercise Science for Everyone

"Based on the data we have, I can subscribe to the authors' own decision that "a push and pull non-synergist split routine [should be] recommended to maximize elbow flexor training performance (i.e. lower acute loading effect) in trained subjects", but I would also like to point out that the increased total volume is probably only going to benefit you if you still allow for adequate rest of ideally 48h+ before you hammer your biceps (directly or indirectly) again."


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