Muscle-Size Workout Split

In the last training newsletter, I mentioned some of the pitfalls of full-body workouts…

However, one of the good things about the full-body split is that you get at least one rest day between workouts…

That’s important because your nervous system needs to fully reload. Studies show that if you train the very next day, even different muscles, you don’t get optimal fiber recruitment due to a weakened cntral nervous system (CNS).

That’s why the upper-body/lower-body split featured in both OMYM and OMYM2 have a day of rest between each workout. For those who don’t have those ebooks, here’s the split I use…

Tuesday: chest, back, shoulders, arms
Thursday: legs, erectors, abs
Saturday: chest, back, shoulders, arms

I do legs once a week because on Mondays I walk-run 3.5 miles for my heart, plus I may do an abbreviated leg workout with little to no nervous system stress—one set, stopping way before failure (as explained and outlined in OMYM2).

If you’re not interested in walk-runs, you can simply alternate the upper-body workout with the lower, like this…

Tuesday: chest, back, shoulders, arms
Thursday: legs, erectors, abs
Saturday: chest, back, shoulders, arms
Tuesday: legs, erectors, abs
Thursday: chest, back, shoulders, arms
Saturday: legs, erectors, abs
Repeat

Of course, you can do Monday-Wednesday-Friday instead of Tuesday-Thursday-Saturday. Training on the weekends can be difficult, especially after Friday night margaritas.

One last point: You can space recovery days as you see fit. If you’re dragging when the next workout rolls around, take an extra rest day and train the day after. Just don’t mistake laziness for fatigue.

Lingering fatigue is a gain killer. You need full recovery and then supercompensation for maximum mass accumulation.

Till next time, train hard—and smart—for BIG results.