Your rest matters more then frequency

[yervindog]

Lets say you have a workout split where everything is getting trained alot but not alot of rest, you should sacrifice your frequency to get more rest within your training

3 back workouts in one week, put a rest day in there and make those 2 back workouts more intense with higher volume, trust me its the cheat code

 

[ey88]

Literally opposite

 

[Tonymontana]

Upper lower 4x week allows you to have high enough frequency (2x week/muscle), and adequate rest days (3x week).

 

[yervindog]

Upper lower 4x week allows you to have high enough frequency (2x week/muscle), and adequate rest days (3x week).

every muscle group doesnt get hit the right way

 

[Tonymontana]

every muscle group doesnt get hit the right way

Which muscle groups?

Chest: Flat, Incline Press
Lats: Widegrip Pulldown, Elbow Tucked Row
Upperback: Widegrip Row
Shoulders: Shoulder Press, Lateral Raise
Triceps: Pushdown
Biceps: Preacher Curl

Quads: Legpress, Leg Extension
Hamstrings: Legcurl, Hip Hinge
Calves: Straight Leg Calfraise
Abs: Cable Crunch

You literaly don’t need any other exercises. Every function of each muscle is hit, every region is biased. All of those can easily fit into a 4x upper lower

 

[Tonymontana]

If you also think “volume” is the key to growth, I encourage you to look up Paul Carter, TrainedbyJP, and Ryan Jewers. They’re phenomenal resources on effective hypertrophy training.

“Mechanical Tension” is the key to growth. It’s all about recruiting “high threshold motor units” in the muscle. Simply meaning, you need to train close to failure to stimulate your largest muscle fibers to grow. The problem with “volume” is that the more you do, the more fatigue you create which carries into your next workout(s). The more fatigue you have, the LESS “high threshold motor units” you can recruit because you are underrecovered. That means a weaker growth response.

Progressive overload and getting stronger is the key to growth. Not “volume”.