The 4 to 5 day split routine is a much better option for building muscle than the once per week split routines.
You do not need a full week of rest for each muscle group. Science has proven that the response from a muscle building workout only lasts around 48 hours.
Why wait another 5 days before working a muscle group again?
Once per week split routines are simply wasting precious muscle building opportunities. A 4 to 5 day split routine greatly improves on the once per week split routine.
Let's take a look at the 4 to 5 day weight training schedule…
4 to 5 Day Workout Schedule
The 4 to 5 day workout schedule includes 3 weightlifting workouts per week. You'll alternate workouts that work half your body one workout and half your body the next workout. Let's look at an example that will help you better understand:
|Workout A||Workout B|
Before we look at the weekly weightlifting schedule, I want you to know that you can take the above muscle groups and split them up into two workouts however you'd like.
|Workout A||Workout B|
Now, here's what the weekly weight training schedule for the 4 to 5 day split routine looks like:
|Week||Day 1||Day 2||Day 3||Day 4||Day 5||Day 6||Day 7|
If you're a weight lifting beginner, I suggest you start with a full body workout due to the increased number of muscle building opportunities.
You'll get 3 workouts each week to practice the exercises and 3 opportunities per week to build muscle and strength for EACH muscle group. Full body workouts are HIGHLY recommended for most people.
Results are so much slower when you start splitting up body parts into different workouts.
You'll get more practice learning the exercises, and you will build a greater amount of muscle with full body workouts. The only reason you shouldn't be doing full body workouts: your body can't recover properly from them. You shouldn't have much trouble recovering unless you have low recovery levels.
Full Body Workout Equals More Opportunities to Make Progress
With the 4 or 5 day workout routine shown above, you work each muscle group once every 4 to 5 days. With the full body workout, you work each muscle group every 2 days.
A full body workout program that has you lifting weights every other day fits the exact science of the muscle building process that takes place within your body.
Science has proven that the muscle building process that results from a heavy weightlifting workout is over within 48 hours… or almost complete at 48 hours. Why wait any longer to workout again? It's just a waste if you wait any longer.
You can download the WLC System Manual and learn more about the exact protocols you should be using to build muscle and burn fat at optimal rates.