As long as there has been lifting things up and putting things down there have been two philosophies: do it every day, or do it every other day. Is one better than the other? Does it hurt to have no days off? Are you getting in enough time if you’re only working three days per week? We know what works for us, and since we are just average Joes, we know what will work for you!
Getting Started
The reason why it is so popular to do a three day split is because most people cannot fully recover in time to workout strenuously every day. Of course, this only applies to strength training; with regards to strength training, we are referring to lifting heavy weight. With that, we also suggest limiting any strenuous activity to three times per week…for beginners. If your body is conditioned well enough, it can handle the rigors of strenuous exercise more than three times per week. This is a result of adaptation to this input on the body which takes multiple years to develop. As a beginner, it isn’t suggested that you jump into doing a 5 day strength training regimen. You could do what is very popular and that is the one muscle group per day split. (Chest Day, Leg Day, etc.) This is good practice because it allows you to focus on strength training a specific muscle group without worrying about being fully recovered the next day to go back and do it again.
Since the problem that most people face is the amount of time for recovery, here is a workout schedule that we have put together that allows your body to recover actively (being used as a supplemental muscle for primary muscle movements.):
Monday - Leg Day
This day covers a large portion of your muscles and therefore needs the most of your energy reserves. Do this day first so you can give it the longest gap to recover before the muscles are needed again…for back day.
Tuesday - Chest Day
With your legs in recovery mode this allows you to focus on your upper body. Hitting your chest today is important because tomorrow you will be working it as a supplemental muscle.
Wednesday - Arm Day
By now your body is pretty sore, about 2/3rds of your body has been exercised. So we treat today as a mini recovery day. Since the arms are secondary muscle groups to nearly every upper body exercise, when you dedicate a day to them you are pretty much giving all other muscle groups a day off. Granted there are exercises you can do that will include your other muscle groups like the chin up or the close grip bench press but for simple exercises like the bicep curl or the tricep extension it’s pretty much like the weekened for the rest of your body.
Thursday - Back Day
Your legs should be nearly fully recovered which is good because you’re going to need them…for deadlifts! Yeah, deadlifts need your back: Deadlifting For Leg Strength?
Friday - Shoulder Day
It’s the end of the work week, so let’s work out the smallest muscle group and the fastest muscle group to feel the burn and a pump. The best day for a short workout is Friday, get in - put in work - go home and enjoy your weekend!
Now, the weekend is completely up to you. Some people hit another muscle group again on Saturday, some people do cardio, but if you need both days to rest; so be it! You’ve earned it!
Now check out our Free Workout Generator, and grab a free muscle specific workout, and get strong!
Here is a workout schedule that we have put together that allows your body to recover actively.
- Getting Started
- Muscle Size
- Strength Development
- Weight Training
