Despite the world of weight training being completely transformed by recent research and science, many still seem to be training in the medieval age.
Monday—the world chest day, Tuesdays for back, shoulders on Wednesdays, legs on Thursdays, and biceps and triceps on Fridays and Saturdays respectively—these 5/6-day splits continue to dominate, even though there are more efficient, science-backed alternatives.
Why the 5/6-Day Split Persists
This split approach has persisted for a reason. It was popularized during the bodybuilding golden era, and gyms continue to use it because it's simple, easy to follow, and fits into typical schedules. Besides, your gym trainer does not have to change your routine often. Often, the gym users are also too lazy to exercise their mind and have become so comfortable with this split that they do want to let it go. Bodybuilding culture has long associated a day for each muscle group, and many gyms still embrace this traditional method, despite the evidence for alternatives.
However, just because something is popular doesn't mean it's the best approach for every individual. Modern research offers a more personalized, recovery-focused way to design workout routines that may provide better results for many gym-goers.
The Key to Optimization: Recovery
The charm of the 5/6-day split is that it allows for plenty of rest between workouts for each muscle group. For example, when you hit chest on Monday, it's assumed the muscles are fully rested by the following week. But the key question to ask is, how long does a muscle group actually need to recover?
Scientific consensus typically suggests 48-72 hours for muscle recovery. But don't take this as the gospel truth, it's vital to listen to your body. When your muscles feel ready, it's time for the next session.
Recent research, such as a study published on Sportrxiv, that went into the effectiveness of different training frequencies, reported that muscle recovery isn't always as black and white as once thought. It often depends on individual factors like workout intensity, volume, overall recovery practices and individual recovery capacity. It's time to look at alternatives.
The Science-Backed Approach: Two-Day-a-Week Training
Recent studies have found that training a muscle group twice a week can offer neutral to positive growth when compared to once a week, especially when 12-20 sets are performed per muscle group per week. This aligns well with the concept of muscle protein synthesis, which is maximized by more frequent stimulation.
For example, research from PubMed confirms that training a muscle group multiple times per week leads to optimal protein synthesis and muscle hypertrophy over time. Additionally, a review on Springer highlights how frequency and volume significantly impact long-term muscle growth.
It's also important to note that training twice a week isn't just for hypertrophy. Whether you're aiming for strength, endurance, or general fitness, twice-a-week training can fit into various goals, with adjustments made to intensity and volume depending on the specific aim.
Personalization is Key
Experimentation is key when determining the right frequency for your training. Some muscle groups recover faster than others, so it's crucial to observe how your body responds. For instance, larger muscle groups like legs and back might need more time to recover compared to smaller muscle groups like arms or shoulders.
For beginners, starting with two sessions per week per muscle group could be ideal. It reduces the risk of overtraining while allowing for adequate recovery. As you progress, adjusting the volume and intensity based on your recovery ability and progress is crucial.
Lifestyle Factors in Recovery
Beyond the gym, recovery is heavily influenced by lifestyle factors. Sleep, hydration, and nutrition are paramount. Improving sleep hygiene, ensuring adequate hydration, and eating a balanced diet rich in protein will complement your training regimen and speed up recovery. These factors should not be overlooked.
A Reddit discussion on training frequency also offers anecdotal evidence and advice from everyday practitioners, highlighting how incorporating proper rest and recovery periods can impact performance and results.
Balancing Science with Experience
While scientific studies provide valuable insights, anecdotes can also offer relatable, real-world evidence. For example, I personally transitioned from the classic 5-day split to a two-day-a-week routine. It has helped me achieve consistent results while finding more flexibility in my schedule. It's about finding what works for you.
The Muscle Pump and Motivation
One of the motivating aspects of hitting the gym more frequently is the muscle pump—the temporary increase in muscle size due to blood flow. This can serve as a psychological boost, encouraging you to keep pushing yourself. The more often you train, the more frequent the pumps, which can act as positive reinforcement. But remember the gospel—20 sets per muscle group per week, even though is not set in stone but is the kind of the upper limit.
Meta-Analysis Insights
Meta-analyses, for example, by the PubMed show that twice-weekly training provides frequent muscle protein synthesis stimulation, leading to optimal muscle growth without overloading the system. It's a balance between volume and recovery that maximizes the benefits of each workout.
A Flexible Split for Busy Lifestyles
If you're seeking a balance between recovery and workout volume while keeping your schedule flexible, here's an example of how you can structure your week:
- Day 1: Chest, Triceps
- Day 2: Back, Biceps
- Day 3: Legs, Shoulders
- Day 4: Rest or Repeat
(Rest at least one day after every six days.)
This setup allows you to train each muscle group twice a week without overloading your schedule. Better still, you can factor in rest on any day that suits you. Personally, for a person who is “regularly irregular” I can't even think of follow an n-days of rigid weight training schedules, this protocol especially suits me. During winters when the morning chill makes getting out of bed difficult, or on evenings when spending time with my wife and daughters takes priority… well you get my point.
By aiming for 9—12 sets per muscle group (2-3 sets of 10-20 reps per exercise maintaining comfortable distance from failure may be 2-3 reps in reserve) per session in three days, you can cover all muscles effectively without adding hours to your workout. Whether it's the demands of work, family, or seasonal challenges, this plan helps you adapt while still progressing toward your fitness goals.
