Notice I said 'how many days WILL you train' not 'can' you train. I appreciate you can train 7 days a week but that would last a very short time.
People all have their own opinions but I strongly believe in a higher frequency than once a week for maximum hypertrophy.
Full body done 3 times a week is at the top end of the frequency scale (realistically, as in theory you could do it 5 or 7 times a week). With this frequency volume per muscle per session should be pared back to 3 or 4 sets. All 3 days could be run in the hypertrophy rep range 8-12 (6-15 if you want to be picky) or you can do a heavy 4-6, light 12-15, medium 8-10 day. The heavy day will help you progress the weight you can use on your medium hypertrophy day and the light day will help with endurance for that medium day and rest your joints and tendons.
Next up there is the classic Upper/lower split done twice a week so upper lower off upper lower off off. Back and chest should be hit with 5-6 sets each day (10-12 total weekly), shoulders 3-4 sets each session and arms 2-3 sets each session.
You get the idea for the leg sessions.
This provides plenty of weekly volume and plenty of rest.
My next favourite is the 5 day week protocol. The body doesn't know what a week is. All it cares about is the rest between hitting the same muscle again. As such I found the following works well.
Back and bi's
Chest and tri's
Legs and shoulders
Back and 'bi's (continues as above)
This will see your gym days change each week so only works if you're flexible. As frequency is reduced volume must be increased. 9 sets for larger mucle groups and 3-4 for smaller ones are the order of the day here.
I personally have bastardised the upper / lower split into
Heavy Push (with calf)
Heavy pull (with quads)
Lighter push (calfs)
Lighter pull (quads)
BB bench (flat or incline) 4 sets of 6
Dips or DB bench (opposite to above so flat or incline 3-8)
Side raises (why no shoulder press? Because I incline press first) 3 sets of 10. No need to go heavy.
Standing calf raises 3-4 sets of 12-15 reps done slowly.
Over head DB Tri extension (one of the few exercises that hits the long head, guaranteed to beef up those tris'). 3 sets of 8-10.
Weighted pull ups (lat pull down if you have to) 4 sets of 6.
Bent over rows 3-4 sets of 6.
Trap bar squat/dead 3 -4 sets of 6 (I would squat without a trap bar. This is quad focussed and not a deadlift for your back)
Weighted chins or BB curl if you can't chin 3 sets of 8.
BB bench incline or flat 3 sets of 10
Seated military press or behind the neck press. 3x10
DB press incline or flat (opposite to first exercise). 2 sets of 12
Standing calf raise 3x15
Cable tri push down 3 x10
Wide grip pull up 3x10 (lat pull down if needed)
DB row or bent over row or seated cable row 3x10-12
Seated incline DB curls
This gives me the best balance of frequency, volume and weight shifted. Sticking to the proven hypertrophy range throughout the week stimulating the major muscles. Sure it doesn't hit all the muscles needed if stepping on stage but it will put slabs of muscle on the places that stand out for your average joe.
post edited by billy2shots - 2017/03/21 19:03:34