I just wanted to post this up for those of us who have ever been stuck in the following scenario:
1x week frequency feels like too little. By Monday, we’re itching to get to our Wednesday leg workout.
2x week frequency is a bit too much for us now, because we’ve really started to push the envelope as far as volume and intensity are concerned.
The 7-day week is our only option and our career and schedule don’t allow for us to do 4 on 1 off, or 2 on 1 off, etc.
Solution? Perhaps it’s obvious, but not everyone thinks of it at first!
Stick to 3 or 4 day cycles and fit them into the same days of the week on a repeating cycle. Here’s a few examples:
You want to run push/pull/legs and can only train M, Tu, Th, F.
Then the following monday you start with pull.
Say you want to do chest/delts, legs, back, arms a la JM’s prescription, but want to train M-F.
Then following Monday is chest/delts.
There ya go. Fit your split to the standard work week and land yourself somewhere in between 1 and 2x frequency. You can find your “sweet spot,” which IMHO is very rarely gonna be 1 or 2.