best training frequency for strength and size

[RonSwanson]

I've been lifting for three months using a push/pull/legs program (push, pull, legs, repeat, and then one day off every week). I would like to switch to a five day split, hitting each body part once per week, because I feel this would be better for improving my strength in benching, squatting, and dead lifting. However, I am concerned that the reduction in frequency have a negative impact on hypertrophy gains. Any advice?

[data4]

That is a really hard question to give an answer too. Sure you will be hitting the muscle once per week vs two but you will also probably be doing more volume per muscle group. You should get results either way. Just try it and see how it goes. It certainly wont have a "negative" effect.

[mpjans0578]

Have you looked into a power/hypertrophy rountine like Layne's PHAT rountine which allows you to keep frequency 2x per week per muscle group yet still get the benifits of non linear peridization through training muscle groups in both ranges. An example would be:

Power Upper (bench/ohp/heavy row/dips)
Lower power (Squat/Dead lift variation)
off
Hypertrophy training usually split into 3 days
Chest/back or Push (chest/shoulder/tri)
Pull (back/biceps)
Legs
off

[data4]

Have you looked into a power/hypertrophy rountine like Layne's PHAT rountine which allows you to keep frequency 2x per week per muscle group yet still get the benifits of non linear peridization through training muscle groups in both ranges. An example would be:

Power Upper (bench/ohp/heavy row/dips)
Lower power (Squat/Dead lift variation)
off
Hypertrophy training usually split into 3 days
Chest/back or Push (chest/shoulder/tri)
Pull (back/biceps)
Legs
off

A good suggestion here. I have used this and liked it. Great mix of traditional hypertrophic style bodybuilding training and power training.

[BigJD69]

Here's my split:
Mon- Legs
Tue- Chest
Wed- Back
Thur- Shoulders, tri's
Fri- bi's, calves

This is the best split I have done since I've been training over 31yrs. Give it a shot!

[soujerz]

Very good article from Doug Brignole

http://www.ironmanmagazine.com/blogs...-bodybuilding/

[lilarnold]

push pull for 3 months and you wanna go to 5 days?.......UGH.... get ready for years of no progress before you end up switching back to a lower volume program...LOL..... but hey if 3 days a week is working you might as well go to not 4 but 5 right?....yeah that'll work....and then you can go to 7 after that!!!!....youll be huge!!!!!

[G.I.Bro]

It's hard to remember that more frequency is not always better. You guys think a 4-5 day split is too much? Think we should be focusing on 3,maybe 4 day split with more compound power moments?

[Nic Brunicardi]

It's not possible to answer that question without first looking into other factors like volume i.e. number of exercises, sets and rep range.


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