Each muscle 2x per week, 4-days

[Joe12]

I'm thinking of switching my current training from 3-days on / 2-days off, 3 (or 4) exercises per body part at 4 sets and repeat... to training each muscle group 2x a week across 4-days.

Monday: Upper Body
Tuesday: Lower Body
Wednesday: off
Thursday: Upper Body
Friday: Lower Body
Saturday: off
Sunday: off

This should provid more recovery time, but I'm wondering if it will still produce the same amount of gains? What has been your exaperiance with this? I'm thinking I would need to step down to 2 exercises for 4 sets in order not to burn out.

 

[runtyemonster]

This is the basis of a lot of modern programs. Candito trains this way, gzcl as well. It's a good setup. If you change up the rep scheme also, i.e., high/low days, it will be good as well.

 

[Joe12]

This is the basis of a lot of modern programs. Candito trains this way, gzcl as well. It's a good setup. If you change up the rep scheme also, i.e., high/low days, it will be good as well.

Dig the rep switch up. I currently do a hypatropy and low reps in the same day. Switching it to Mon./Tues. heavy and a Thur./Fri. Hypotropy sounds dope... and easier to keep up with up.

 

[runtyemonster]

Yea, that's usually how I train. Even something like the cube method, which switches rep schemes for each muscle group weekly is good for recovery and adding variation. My typical setup is

1. Lower-volume
2. Upper-heavy
3. Deads
4. Lower-Heavy
5. Upper-volume.

Something like that. CWS has a jugglife video on YouTube about setting up blocks for undulating periodization. Good stuff bro.

 

[Driven2lift]

Given proper intensity this should be good, I'm hitting groups twice on 6 days/week.