I’ve usually been a 3x per week leg-push-pull sort of guy.
By utilizing the biggest compound movements of squat and deadlift variations (doing heavy farmer walks on bench days) on a power-bodybuilding template, I’ve always seen my workouts as ‘systemic’ in design and impact even though the split means these aren’t classical total body programs. I devolved into this pattern as a result of trial and error over the years. I think this approach is good but I’m not a zealot about it–there is more than one path to the top of the mountain.
Lately, since the fall, a combination of time factors led me to a once a week full body routine. I’ve been able to bring that up to 2x per week. About the same time I began coming across more and more articles with trainers putting up twice per week per muscle as optimal for hypertrophy, purely by serendipity.
This often means 4-6 days in the gym on multi-muscle splits. However, isn’t a 2x a week full body workout essentially, by default, mean you’re hitting each muscle 2x’s per week?
I realize the intent and philosophy of high(er) volume workouts and muscle grouping splits is a separate and distinct belief system than full body and (more) infrequent workouts, but as a matter of practical application doesn’t this basically shake out the same even though the number of sets and/or exercises will be constructed differently?
Just curious as to what people think. I’m in a place where I’m isolated from other lifters so I don’t have much chance for casual conversation about weights.