How many days a week is best?

[gt1]

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]

?

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]

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]

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]

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...

 

[cromespider]

I train 4 days anything over that i feel over trained

 

[gusmacker]

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]

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

 

[Anarky]

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 +

 

[eyesin]

i'd do at least 4 days

 

[GYMRATN]

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]

4 days a week works well for me-never less than 3.