FULL BODY 2x per week? 3x per week? every other day? | Alex Leonidas

Full body 2-4 times per week is awesome as you can moderate the volume and intensity accordingly to your schedule, also Torso/Limbs split is awesome if you can go 4 days to the gym

There is always the option of an asynchronous split. I usually hit each body part twice every 8 days, ~1.75 times a week. Maybe try a split where you hit everything between 2-3 times a week, more than 2, less than 3. A full body workout every 72 hours is ~2.3 full body workouts every week on average.

Another option is FB/rest/rest/FB/rest/upper/lower/rest/rest. You can do lower/lighter upper volume on the second FB day and you might be able to push more intensity on the upper/lower days because there's less overall work. You can also do more accessory work on the upper/lower days.

72 hours is not long enough if you truly tŕain to failure.

It is impossible to recover in 72 hours if you are training all out to failure. 1x per week per muscle is best.

I've been lifting for a long time. Tried alot of splits. Full body x 2 a week is the secret split to get bigger and stronger the fastest. But ppl don't want to do it, because they're stuck in the notion that 4,5,6 days training are best for results. They don't want to believe that training less will actually make you get bigger and stronger faster for a natural lifter.

I'm 48 and I used to do full body Monday, Wednesday, Friday and I'd do stuff on the bike on other days. This was great for a while but as I've aged and got stronger lifting heavier weights I just wasn't recovering. Now I always make sure I have 2 full days between sessions so some weeks that works out at twice a week and others 3 times a week. Massive improvement. Energy and drive is so much better and after a long time with no progress weights and reps are going up again. Every other day is OK if you half arse it but if your going to failure and especially if your old 2 times a week is pretty much optimal in my opinion. If your natural anyway.