R8 my high frequency split

[Deleted member 117212]

• Day 1 (Monday): Legs
• Day 2 (Tuesday): Chest, Shoulders, Arms
• Day 3 (Wednesday): Back
• Day 4 (Thursday): Chest, Shoulders, Arms
• Day 5 (Friday): Rest or Active Recovery
• Day 6 (Saturday): Back, Arms
• Day 7 (Sunday): Chest, Shoulders

Back gets hit every 72 hours, Legs once a week, Chest, Shoulders, Arms all get hit every 48 hours

 

[Deleted member 80562]

Just do full body dude

 

[Tonymontana]

One rest day isn't enough IMO.

Even if you're hitting a different muscle group every day, your CNS is still being impacted.

Your CNS regulates the amount of force your muscles can produce, so a fatigued CNS means you're going to be weaker and not actually be able to push sets to your muscle's fullest capacity. This means less muscle growth.

This is why full body is ideal for 3x week frequency on a muscle. You get 4 rest days.

Upper lower is ideal for 2x week frequency on a muscle. You get 3 rest days.

Push, pull, legs, off, repeat only gives you a 2x week frequency on a muscle for only 1 rest day.