We care about one thing and one thing only: gains. Christmas or not, gains need to be made.
This brings me to today’s topic:
Anyone who knows a little bit about me should be aware that I think the traditional “every muscle once a week”-split is non sense. The reason being that you are leaving too many sessions on the table by under-using you time. Muscles can recover within 48 hours, so you can train your chest more often that just on national chest day, aka Monday.
Personally, I think that anyone should train their whole body twice within a week. You need to establish how much time you can dedicate to training per week. So, if you only have two hours a week to train, that would put you at two whole-body workouts for the week.
More advanced trainees should consider something like a upper/lower body routine, which would put you at four training sessions a week. If you are truly dedicated and have the time, look into my all-time favorite push/pull/leg combo, taking you to 5-6 workouts per week. For this level of intense training you’ll need to have at least one year of experience, as well as a very solid handle on your diet.
Now, what about smaller muscles that could be stubborn like, ummm.. let’s say arms or delts? I am listing calves as well, even though they will never get the same treatment as the biceps, which is why we have many 18+ inch arms but very few 18+ inch calves in North America… but I digress…
Smaller muscles can be trained up to four times a week. One of the best things I ever did for my arms was to do pull ups at every workout.
If you delts are lagging, throw in one of the following, four times per week:
1. Poliquin side raises
2. Superman presses
For the biceps:
1. Zottman curls
2. Pull ups
3. Incline curls
For the triceps:
1. Tate presses
3. Band press downs
Just start training them for God’s sake!!!