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How many days a week is best?

gt1

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May 13, 2010
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I currently do a 3 day split.

mon: chest shoulders tris
wed: back bis
fri: legs abs

while this is going fine atm i always find monday is my best workout becuase ive had a few days break.

i am thinking of either changing routine to:
mon: back
wed: chest
fri: legs

as if i do deadlifts on wed then i am too tired to do squats properly on friday.

the other alternative is having two days break all the time:
mon: chest
thurs:back
sun: legs

so which in your opinion is better?
 

repper

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Dec 25, 2003
Messages
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?

when are you doing shoulders in the last two scenarios?

I split into four workouts per week:
mon = back
tue = chest, tris
thu = legs
fri = shoulders, bis
I work abs hard at the end of chest day, and a little on off days.
 

warrenpeace

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Jun 4, 2010
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It depends on your goals. If you're looking primarily for size, I think 3 days of heavy slag would be best, though debatable. If pre-contest or going more for conditioning/athletic endeavours, then 4-6 days a week higher volume might be the preferred route. I think the two are interchangeable depending on diet and other factors, but for ME I've found 5+ days a week = leaning out phase; 3-4 days week = gaining phase.
 

gt1

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do shoulders on chest day mate, as its a push pull legs routine.


yeh im looking to put on some mass, currently 201lbs 12-13% bf at 6"
 

h22tuned

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I personally started out at 3 days a week 8 years ago... and now im at 5-6 days ....sometimes if i feel that im overtraining ill go back to 3-4 days ...it has always helped me to change it periodically...
 

gusmacker

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Nov 21, 2009
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you could also try this one that I use.

mon - chest-tri's
tue - shoulders-traps
wed off
thurs - back-bi's
fri - legs
sat - off
sun - off

after a month change up like this

mon - chest - bi's
tues - shoulders - traps
wed off
thurs - back - tri's
fri - legs
 

urbanbody

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Feb 9, 2010
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Im always changing it up but during mass phase I tend to hit 4 days a week just for xtra rest thats needed.
 

Anarky

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Jul 5, 2010
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i think the others have hit the nail on the head. you first need to decide what your goal is then build a schedule around it. if its mass. 3 days a week heavy as hell. if its summer cut 5 +
 

GYMRATN

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Aug 15, 2010
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EOD!

i use to train mon through fri and rest on wkends. now i train every other day and im getting the results i want. imo the body needs that days rest to recover and grow. good luck
 

mdras

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Sep 15, 2010
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4 days a week works well for me-never less than 3.
 

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