[thebeginning]

This is something I've been curious about for a while, and I just can't seem to find a consensus for it. If my stats are:

5'11"
160lbs
~10% body fat (maybe slightly less)
~3200-3500 Calories a day (up from around 2500 a month ago)
~160g protein a day
6-9 hours of sleep each night

How often should I be working out to give myself the best amount of time for muscle recovery? My sets are pretty standard (mix of compound and a few isolation exercises, but not many), and my split is as follows:

Chest/Triceps

Biceps/Back

Shoulders/Abs

Legs

For forearms I've been rock climbing, and it's working quite well.


That's probably a crappy split, I just don't know better at this point. Everything I find seems to conflict other advice. I've tried everything between 2 and 5 days a week, and haven't noticed that one is really better than the other. I never work out more than 60 minutes in a session (usually ~45).


Any suggestions or insight would be much appreciated!

[stalion]

just listen to your body dude.
if your bulking once a week is fine just train hard and rest and eat like a champ.

monday :on
tuesday: on
wednesday:off
thursday:on
Friday:on
sat/sunday:off
repeat
that should help you grow like a weed.

[ZiR RED]

The research I've done, and my own personal experience, both on myself and working with clients, I have found the optimal frequency for hypertrophy is once every 3-5 days.

Br

[thebeginning]

Thanks, guys!

How much should I expect to be able to put on from that routine (monthly)? I don't want to set expectations that are far too high and end up disappointing myself.

[BigT]

Im 184 now and have lifted for 3.5 months, im the same height and was the same weight (160) when i started so you do the math... I ate a **** ton and am still pretty lean. Im sure it depends on alot of factors but you can do it bro just get dedicated and get in habbits.

[MVP]

Frequency, volume and intensity are preferences- There's not just one way to train.
Frequency allows your body to progress quicker, some say without it you won't be able to make optimal results; this could be correct but as stated- There's plenty of ways to train.
If you train with a lot of frequency you'll increase your athletic tolerance and become more efficient as training frequently, however- you'll need to adjust the volume and intensity accordingly. Most full body routines that obtain a lot of frequency have a "volume" and "intensity" day- My favorite routine is below.

Day 1 - Heavy Push
Day 3 - Light Pull
Day 4 - Light Push
Day 5 - Heavy Pull

Muscle tissue can be trained again in as little as 36 hours.