Hypertrophy training 7 days a week?

[trenbaby]

Let’s suppose you run the following split:
Day 1 - Chest
Day 2 - Back
Day 3 - Arms, Delts
Day 4 - Legs
Repeat

Would it be a bad idea to continue rotating between these days without a rest day? Basically not having a planned rest day and training 7 days a week until your body asks for a rest.

Each muscle would have enough time to recover with this split even if no rest days are taken.

Only reason I’m asking this is because I hate taking rest days and that the target muscle would have recovered without an added rest day, especially since diet, sleep etc is locked in. CNS would be one argument against this but I don’t see why a planned rest would be beneficial as apposed to your body telling you to give it a break.

With this split i would be training with 3 exercises per muscle per session with 3 sets taken to failure per exercise which would be 18 working sets per week per muscle.

Heard people like Sam Sulek follow the same or very similar.

 

[traininsane11]

Why is it nearly always people with tren in their username post questions like this

Is it a good idea? Probably not

As with any and ALL training related questions - try it and see it’s the only way

 

[Splitzz]

Body needs to rest, most likely will lead to an injury. You grow out outside of the gym, I wouldn’t recommend it,

 

[bigzzz]

Of course you can do it.

Will it be optimale by any means? Hell no.

 

[massephase]

I hate taking rest days

Same, but what I love most of all is progress. And unfortunately my logbook likes rest a lot more than I do. It also doesn't like it when I do 15 rest pause sets with a dropset at the end in every session.

 

[trenbaby]

Same, but what I love most of all is progress. And unfortunately my logbook likes rest a lot more than I do. It also doesn't like it when I do 15 rest pause sets with a dropset at the end in every session.

do you end up just taking 1 a week then?

can i ask what split you follow?

 

[massephase]

do you end up just taking 1 a week then?

can i ask what split you follow?

I prefer a split with flexible rest days. Push pull legs or upper lower. I take rest days as needed but usually it comes out to 4 days a week of training.

 

[control]

Kai Greene said that he only takes rest days when he feels like he needs to, and he'll sometimes go weeks without a rest day.

But he's also a genetic freak....

 

[Flocci]

Maybe. My concern would be recovering the CNS with 18 worksets to failure every day.

I could also see some shoulder issues creeping in from overuse and so on but you wont know until you try.

Try it out and report back.

 

[Dens228]

I have a crazy split........it's either a two way or a three way split, depending on my mood during that time. As far as rest days, whenever I want or feel I need one. But I rarely train more than two days in a row, and am not terrified of taking a day off every other day. I've learned that I won't turn into a horse jockey if I take days off.

 

[juiceball44]

That is what sam sulek does. He posts his workout everyday on YouTube you can see he doesn’t take a rest day very often. His workouts are fairly short not many working sets so weekly total is similar to a normal split. Seems to work for him

 

[st114]

I’ve done it for years. It’s very rare I take a rest day

 

[Brahma]

Rest day means arm days, and I need more rest days

 

[qbkilla]

I personally don't like. Id switch it to push pull legs off repeat. Or arnold split...chest/ back, legs, arms/delts, off repeat. Off days add cardio.

 

[KyleSmith1985]

I have my split designed where I can train 7 days a week, however most weeks I take a rest day after day 4 or life throws one at me somewhere in the week or my body tells me I need one. If I don't take a rest day the most difficult part is hitting legs again with only 2 days rest.

1.Horizontal Press, low volume bis tris
2.Lower
3.Back, calves
4.Vertical Press, low volume bis tris
5.Lower
6.Arms, delts(no pressing)
7.Back, calves

 

[PissedPajamas]

My gut instinct is to tell you you’re not training hard enough, but you could also be genetically gifted in terms of recovery. I think it’s possible, but hard to sustain unless you keep it fairly low volume and don’t train overlapping bodyparts too close together.

I did 6 days a week with AM/PM sessions and it absolutely trashed me, yet I looked pretty good

I really do think that unless you’re Justin Compton or Jay Cutler things will catch up with you though

 

[Spiro]

Just do that split but 2on1off and its perfect in my eyes, that way you have rest days after the hardest training (back and legs)

 

[Worldsfastestfatty]

Can you? Yes

Will you make progress? Yes... Until you don't.

Progress is about managing stimulus vs recovery. Stimulus is determined by load, frequency, volume and intensity. You could probably manipulate these factors so you could recover well enough without rest days BUT the stimulus is likely to be low so progress will be minimal.

Rest & recovery periods are key in every sport - bodybuilding is no different.

That being said you possibly need to change your mindset from seeing rest days as "non-productive" days - there a things that can enhance progress; yoga, soft tissue work, thermal therapies, mobility work. Also your brain is a muscle - you can dedicate rest days to developing new skills and knowledge. Or if you have a family, dedicate the rest days to them.

Truth be told if you're training hard enough you will welcome rest days. Shit just starts to hurt without them.

 

[M@NU]

i can only do that and progress if i have off-time from work.
Now during the christmas holiday i trained everyday but i could take a nap, sleep as long as i want, etc.
Tomorrow i am back to work and this means i need a Rest day every 4-5 days to progress.
And i train fairly low volume

 

[buck]

I have spent years being in the gym 6ish days a week. And when i wasn't there i would be hiking/climbing in the mountains, back country skiing etc. And i made gains. Were they optimal maybe not but leading my life the way i wanted was done optimally. I just broke up my body parts and applied the load , sets, intensity i could to fit my training style.