{"id":3781,"date":"2025-08-11T00:00:07","date_gmt":"2025-08-11T00:00:07","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3781"},"modified":"2025-08-11T17:42:00","modified_gmt":"2025-08-11T17:42:00","slug":"what-is-the-best-workout-routine-for-muscle-gains","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/it\/what-is-the-best-workout-routine-for-muscle-gains\/","title":{"rendered":"Qual \u00e8 la migliore routine di allenamento per i guadagni muscolari?"},"content":{"rendered":"<h2 class=\"wp-block-heading\" id=\"bro-split-vs-push-pull-legs-workout-routine\">Bro Split Vs. Push, Pull, Legs Workout Routine<\/h2> <p>We all want the &#8220;most optimal&#8221; workout routine. In this article we will explain the difference between the &#8220;bro split&#8221; and the push pull legs training program.<\/p> <h3 class=\"wp-block-heading\" id=\"whats-the-best-workout-routine\">Qual \u00e8 la migliore routine di allenamento?<\/h3> <p>If you ever had the chance to try someone else&#8217;s workout routine, you would quickly realize that their &#8220;optimal&#8221; training program might not work for you.<\/p> <p>Perch\u00e9?<\/p> <ul class=\"wp-block-list\"><li><strong>Different goal:<\/strong>&nbsp;someone who is trying to lose 10 lbs of fat should not train like someone who is trying to build 5 lbs of lean muscle mass.<\/li><li><strong>Different body composition:<\/strong>&nbsp;some people respond better to different type of training intensity.<\/li><li><strong>Different personality:<\/strong>&nbsp;if you tend to be more hyperactive, you would certainly prefer to train using circuit training rather than one exercise at a time.<\/li><li><strong>Different schedule:<\/strong>&nbsp;if you only have 45 minutes to work out, you will train differently than someone who can train for 2-3 hours.<\/li><li>The list goes on&#8230;<\/li><\/ul> <p>La linea di fondo \u00e8 che la migliore routine di allenamento \u00e8 quella che ti far\u00e0 progredire e a cui puoi attenerti.<\/p> <h3 class=\"wp-block-heading\" id=\"whats-a-workout-split\">Cos&#8217;\u00e8 un Workout Split?<\/h3> <p>Ogni routine di allenamento ha un obiettivo specifico: perdere peso, costruire gambe forti, ottenere braccia pi\u00f9 grandi&#8230;<\/p> <p>A workout split is a way to break up your training over a period of time. Some people like to do a full body workout three times a day and others prefer to train one muscle group per session, also know as &#8220;bro split&#8221;.<\/p> <h3 class=\"wp-block-heading\" id=\"is-bro-split-bad\">Bro Split \u00e8 cattivo?<\/h3> <p>A &#8220;bro split&#8221; is a workout routine that focuses on every muscle group once a week.<\/p> <p>Questa era una routine di allenamento comune tra i bodybuilder professionisti.<\/p> <p><strong>Ecco una routine di allenamento di 6 giorni di bro split:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Monday: Chest<\/li><li>Tuesday: Back<\/li><li>Wednesday: Legs<\/li><li>Thursday: Shoulders<\/li><li>Friday: Arms<\/li><li>Saturday: Rest or Abs &amp; Calves<\/li><li>Sunday: Rest<\/li><\/ul> <p>Ci sono stato, fatto.<\/p> <p>Non c&#8217;\u00e8 niente di sbagliato in quel tipo di routine di allenamento se eseguita con il giusto volume di allenamento. Tuttavia, probabilmente non \u00e8 appropriato per la maggior parte delle persone e hai maggiori probabilit\u00e0 di fare pi\u00f9 volume di allenamento usando una routine di allenamento diversa.<\/p> <p>La ricerca suggerisce che allenare un gruppo muscolare due volte a settimana pu\u00f2 creare risultati ipertrofici superiori rispetto a una volta alla settimana.<\/p> <p>Un atleta naturale tende ad aumentare la sintesi proteica muscolare per 48 ore dopo che un gruppo muscolare \u00e8 stato allenato. Pertanto, dovresti essere in grado di allenare un gruppo muscolare 2-3 volte a settimana con una corretta alimentazione e recupero.<\/p> <h3 class=\"wp-block-heading\" id=\"what-is-the-push-pull-legs-workout-routine\">Cos&#8217;\u00e8 la routine di allenamento Push Pull Legs?<\/h3> <p>La routine di allenamento Push Pull Legs (PPL) \u00e8 un programma di allenamento molto semplice, ma molto efficace.<\/p> <p>\u00c8 adatto principalmente per sollevatori intermedi e pi\u00f9 avanzati. Se sei un principiante probabilmente dovresti fare un allenamento per tutto il corpo 2-3 volte a settimana.<\/p> <p><strong>Ecco una routine di allenamento di 3 giorni per le gambe push pull per le donne:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Monday: Push A (Chest, Shoulders and Triceps)<\/li><li>Tuesday: Rest<\/li><li>Wednesday: Pull A (Back and Biceps)<\/li><li>Thursday: Rest<\/li><li>Friday: Legs A (Quadriceps, Glutes, Hamstrings and Calves)<\/li><li>Saturday: Rest<\/li><li>Sunday: Rest<\/li><\/ul> <figure class=\"wp-block-image\"><a href=\"https:\/\/www.gymaholic.co\/training\/plans\/18511\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/gymaholic-training\/plans\/18511\/image.jpg\" alt=\"Women's 3-Day Plan To Get Strong And Lean\"\/><\/a><\/figure> <p><strong>Ecco una routine di allenamento per le gambe push pull di 6 giorni per gli uomini:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Monday: Push A (Chest, Shoulders &amp; Triceps)<\/li><li>Tuesday: Pull A (Back &amp; Biceps)<\/li><li>Wednesday: Legs A (Quadriceps, Glutes, Hamstrings and Calves)<\/li><li>Thursday: Rest<\/li><li>Friday: Push B (Chest, Shoulders &amp; Triceps)<\/li><li>Saturday: Pull B (Back &amp; Biceps)<\/li><li>Sunday: Legs B (Quadriceps, Glutes, Hamstrings and Calves)<\/li><\/ul> <figure class=\"wp-block-image\"><a href=\"https:\/\/www.gymaholic.co\/training\/plans\/18864\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/gymaholic-training\/plans\/18864\/image.jpg\" alt=\"Men's 5-Day Strong Plan #1\"\/><\/a><\/figure> <h3 class=\"wp-block-heading\" id=\"what-are-the-benefits-of-push-pull-legs-training-split\">Quali sono i vantaggi di Push Pull Legs Training Split?<\/h3> <p>L&#8217;obiettivo principale di questa routine di allenamento \u00e8 quello di allenare tutti i gruppi muscolari correlati in un unico allenamento.<\/p> <p>Ci\u00f2 ti consentir\u00e0 di allenare ogni gruppo muscolare due volte alla settimana e mantenere la sovrapposizione muscolare al minimo.<\/p> <h3 class=\"wp-block-heading\" id=\"how-to-avoid-overlapping-muscle-groups\">Come evitare la sovrapposizione di gruppi muscolari?<\/h3> <p>La routine di allenamento push pull legs ti aiuter\u00e0&nbsp;<strong>diminuire la sovrapposizione dei gruppi muscolari<\/strong>; usando alcuni muscoli attraverso gli allenamenti come parte di un movimento quando dovrebbero riposare.<\/p> <p>Per esempio:<\/p> <ul class=\"wp-block-list\"><li>Monday: chest, which also involves deltoids and triceps in certain movements.<\/li><li>Tuesday: shoulders, which also involves chest and triceps in some movement,&nbsp;<strong>there are overlaps.<\/strong><\/li><\/ul> <p>I gruppi muscolari sovrapposti dovrebbero essere ridotti al minimo al fine di massimizzare la crescita muscolare e prevenire lesioni.<\/p> <h3 class=\"wp-block-heading\" id=\"compound-and-isolation-exercises-for-push-pull-legs-routine\">Esercizi composti e di isolamento per la routine push pull legs<\/h3> <p><strong>Questo tipo di allenamento si concentra molto sugli esercizi composti.<\/strong>&nbsp;Si rivolgono a diversi gruppi muscolari e massimizzano l&#8217;ipertrofia (crescita muscolare).<\/p> <p>I movimenti di isolamento sono utili se stai cercando di colpire un gruppo muscolare specifico come bicipiti, tricipiti, polpacci &#8230;<\/p> <h3 class=\"wp-block-heading\" id=\"gymaholic-push-workout-chest-shoulders-and-triceps\">Push Workout: Petto, Spalle e Tricipiti<\/h3> <ul class=\"wp-block-list\"><li>Dumbbell Incline Bench Press 4&#215;6 reps (90s rest)<\/li><li>Chest Dip (or assisted): 4&#215;8 reps (90s rest)<\/li><li>Alternate Arnold Press: 4&#215;10 reps (90s rest)<\/li><li>Bent Over Dumbbell Rear Delt Raise: 4&#215;12 reps (90s rest)<\/li><li>Cable Rope Tricep Pushdown: 4&#215;12 reps (60s rest)<\/li><\/ul> <p><strong>Allenamento Push<\/strong><\/p> <figure class=\"wp-block-image\"><a href=\"https:\/\/www.gymaholic.co\/training\/workouts\/373547\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/gymaholic-training\/workouts\/373547\/image.jpg\" alt=\"Push Workout #3\"\/><\/a><\/figure> <h3 class=\"wp-block-heading\" id=\"gymaholic-pull-workout-back-and-biceps\">Pull Workout: schiena e bicipiti<\/h3> <ul class=\"wp-block-list\"><li>Bent Over Reverse Grip Row: 4&#215;6 reps (90s rest)<\/li><li>Pull Up (or assisted): 4&#215;6 reps (90s rest)<\/li><li>Alternate Regenade Row: 4&#215;10 reps (90s rest)<\/li><li>Hyperextension: 4&#215;12 reps (60s rest)<\/li><li>Cable Curl: 4&#215;12 reps (60s rest)<\/li><\/ul> <p><strong>Allenamento Pull<\/strong><\/p> <figure class=\"wp-block-image\"><a href=\"https:\/\/www.gymaholic.co\/training\/workouts\/373861\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/gymaholic-training\/workouts\/373861\/image.jpg\" alt=\"Pull Workout #3\"\/><\/a><\/figure> <h3 class=\"wp-block-heading\" id=\"gymaholic-leg-workout-quadriceps-glutes-hamstrings-and-calves\">Allenamento per le gambe: quadricipiti, glutei, muscoli posteriori della coscia e polpacci<\/h3> <ul class=\"wp-block-list\"><li>Barbell Squat: 4&#215;5 reps (2m rest)<\/li><li>Hip Thrust: 4&#215;8 reps (90s rest)<\/li><li>Leg Curl: 4&#215;12 reps (60s rest)<\/li><li>Leg Extension: 4&#215;12 reps (60s rest)<\/li><li>Calf Raise: 4&#215;12 reps (60s rest)<\/li><\/ul> <p><strong>Allenamento leg destruction<\/strong><\/p> <figure class=\"wp-block-image\"><a href=\"https:\/\/www.gymaholic.co\/training\/workouts\/244839\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/gymaholic-training\/workouts\/244839\/image.jpg\" alt=\"Leg Destruction Workout\"\/><\/a><\/figure> <h3 class=\"wp-block-heading\" id=\"in-summary\">In sintesi<\/h3> <ul class=\"wp-block-list\"><li>The best workout routine is that makes you progress and that you can stick to.<\/li><li>There&#8217;s nothing wrong with bro split, but you&#8217;re more likely to do more training volume with PPL.<\/li><li>Push pull legs split allows you train each muscle group up to twice a week and minimize overlaps.<\/li><li>Push pull legs workout routine primarily focuses on compound exercises, but also adds some isolation movements.<\/li><li>Give our push pull legs workouts a try.<\/li><\/ul> ","protected":false},"excerpt":{"rendered":"<p>Bro Split Vs. Push, Pull, Legs Workout Routine We all want the &#8220;most optimal&#8221; workout routine. In this article we 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