Thoughts on training splits / frequency

[Conmike41]

Whats up ASF fam!

Curious as to everyones thoughts on training splits and frequency

I personally love going to the gym 5-7 days a week if I can, its really therapeutic to able to lift and move. I have a pretty stressful job in healthcare.

Been reading about DC training and PPL splits recently and as much as Id love to give them a try, Id find it difficult to train like that

Really enjoy higher frequency training, hitting each muscle group 2x a week as well as doing super sets (like bench pressing and doing dumbell rows between bench sets, or overhead pressing and barbell rows or mixing up deadlifts with overhead presses etc ... ). Really enjoy the pumps of mixing push and pull exercises together

My concern with what I like doing is the possibility of overtraining and not sufficiently recovering between workout days

Regarding DC style training, I can see how training to absolute failure would work, even if the frequency was less, but Id find it challenging without a training partner

I was 280 lbs fat AF 5 years ago, height is 73.5 inches, currently arounf 215 and 15% BF, Inbody scan says 8% but I dont believe that shit

Really happy I found this forum and community, Ive learned so much from you guys

Would love to hear everyones thoughts, critiques and advice !

Thank you all!

 

[FearsomeCOR]

I believe enjoyment is one of the most important factors in training.

I tried DC myself and hated it. Like you I am a fan of being in the gym often, and personally enjoy higher volume. I do think it was great for learning my true limits in intensity though, and I’ve been able to translate that into my subsequent training.

At the end of the day there’s so many ways to skin the cat of training. Do what you enjoy and allows you to progress. Just always focus on bringing the intensity with proper execution and volume. Creating the proper stimulation to demand growth is the goal and that can be accomplished through many approaches.

 

[Jdkx450]

I split push/pull/quads…day off push/pull/hamstrings-calves. If I do full legs 2 times a week I don’t recover well and I feel the fatigue seems to translate to other training days. For context I’m 51, my legs are my strongest body part and I no longer do any competing.

 

[Meetketchup]

Overtraining is extremely hard to achieve. The body can handle way more than people think. This whole movement of "I think I'm overtraining" is not warranted. You rarely see a true case of it.

You do enough volume and training for growth. Whether that be a 4, 5 or 6 day split. Hell, you can even design a 7 as long as volume/intensity is factored in.

DC training like pretty much every training works. It takes a big toll on your body and especially joints. If you are young and want to add some serious strength you can get away with it. I wouldn't recommend older guys or more hypertrophy-based dudes to do it.

The "most" efficient way for the avg person seems to be a PPL over 5–6-day split or a combo of UL and PPL

Try different approaches and find what works for you.

 

[Rot-Iron66]

I always tell people my belief (like what fearsomeCOR said) "do the routine you most enjoy, you will get the most out of it".
While it doesn't hurt to try other things, constant program hopping can be a distraction. Ive tried many over the years and dont bother anymore.
I just stick to what Ive been doing for decades. (kids today call it bro-split). They say "PPL shits all over bro-split". Nahh, all are good and they are just parroting.

Bro-split is just PPL with delts added to leg day (in many instances).

-Push = Chest/Tri
-Pull = Back/Bi
-Legs = Legs (w/ delts added).

Me, I like:

MON - Chest (of course)
TUE - Back
WED - Delts
THUI - Arms
FRI - Legs

I also have 3-day routines and 4-day routines, etc...

If you are doing your favorite routine, you will work the hardest at it, etc...
People tend to overthink their routines. They all work... Intensity and dedication to it are key...