- Apr 25, 2002
- Reaction score
- Running around somewhere
So then, what are the best workout schedules for us natural, genetically average people? In most cases, it's either a full body or upper/lower split. For beginners (less than 6 consistent months), there is no question that a full body routine done 3 days per week (Monday, Wednesday and Friday, for example) is by far and away the most recommended weight training split. An upper/lower split (upper body on Monday and Thursday, lower body on Tuesday and Friday) is perfect after that. I made the switch from a typical body part split to an upper/lower split years ago and won't be switching back any time soon.
Good stuff. But I'm not sure I can agree with this statement though. For a natural, such as myself, 2-3 days rest isn't enough for me to recover a given bodypart, especially legs.
That should be more than enough rest. The problem is that natural lifters execute too many sets and reps (for legs for example) all in one session. They come in on "leg" day and do 6 sets of squats followed by 6 sets of deadlifts followed by 4 sets of extensions. Certainly after such an attempted ambush no one will recover in 2 days. And the biggest problem with that is that only the first 4 or 5 sets for legs are productive and the latter start being non productive due to exhaustion. So ideally it's best to load the legs more frequently a week with fewer sets on each ambush.