what's your point?

Monday - arms
Tuesday - legs
Wed - chest
Thurs - back
Friday - shoulders

You get 48 hrs rest between arms and chest (which works tris) and 72 hrs rest for back (which works bis)

Or any other combination with rest between similar workout days. If you look at the workout I posted the secondary muscle groups to the primary are 3-4 days apart as best as possible so it's spread out through the week.

We're not idiots

This post was edited by rlebar on Oct 15 2016 10:05am

My point is 2 pull days and 2 push days is superior to a back day, chest day and an arm day
Why? Double the frequency, potentially double the volume


Doing chest twice a week is much better than 1 x week
Doing 2 x chest days >>>>> 1 chest day and 1 arm day

Your chest will be far better and stronger, and your arms will not suffer whatsoever

This post was edited by Excusemem8 on Oct 15 2016 10:25am

Hmm

Yes hmm lol

If someone kidnapped your family, said you had to add 2 inches to your chest and add 50 lbs to your bench press and you have 3 months to do it or else they are dead

That gives you 12 weeks to achieve this


Do you train your chest 1 x per week? That's 12 sessions of 'chest day'. 12 times you stress your chest, 12 times to make your chest grow and get stronger. 12 days of training and 72 days of twiddling your thumbs hoping like fuck that the nerds on d2jsp were right who said to train your major muscle groups once per week was the best way. Holy fukking L O L

It is also important to take note many of the users promoting single muscle days in this thread are steroid cheaters

This post was edited by Excusemem8 on Oct 15 2016 12:53pm

ur full of shit, once per week is the most optimal way

Chest
Back
Legs
Shoulders
Arms

Yeah thus because shoulders and arms day also hits your chest. Duh

Wait... Why is Ladsy arguing with himself?

TIL all professional athletes do it wrong.

Professional Olympic lifters train with a frequency (times you hit each lift and/or muscle per week) 5-6x a week.

Our two top powerlifters in the sf, along with many other professional plers train with a frequency of 2-3x a week.

Lightman advocated for at least 2x a week. Eric helms, Brad schoenfeld, Lyle McDonald advocate for at a frequency of at least twice a week.

We don't know many of the routines bbers actually run. Most that they post online aren't actually what they're running. We can see Layne Norton ran PHAT a program with a frequency of 2. Matt ogus trains at least 2x a week as we've seen from his programs. Arnold Schwarzeneggers routine was a frequency of three times a week.

The studies show that for optimal results you want to train at least at a frequency of twice a week.

Maybe if you had 2 pull days and not 1 back day and an arm day you would have been able to do more than 5 half ROM pullups at your peak