How to sequence upper/lower/weak point split

[deirdreatkins]

I've been running upper lower 4 times a week for forever. Want to throw in a weak point day to mix things up, planning to start with side delts and triceps.

Any tips on programming to minimise the impact of reduced rest days?

I'm used to U/L/REST/U/REST/L/REST which always allows 2-3 days before retraining a muscle group.

If I do U/L/weak point/Rest/U/L/Rest it means I'll be hitting triceps and shoulders Monday, Wednesday, Friday with only 1 day off in between. This is unavoidable with a 5 day split like this, but keen to hear what others have done to minimise potential recovery/overtraining issues.

 

[chris77777]

@deirdreatkins I have been thinking about this a lot since I want to switch from a 6 day ppl to 5 day split with an emphasis on arms since its my weakest part.

• Monday upper
• Tuesday lower
• Wednesday arms
• Thursday x
  • Friday torso
• Saturday limbs
• Sunday x

I will be doing cardio(like swimming on thursday and a few runs early in the morning) as well and a lot of it depends on your work/school/personal life but the most logical seems to be to hit the weak point (since its not legs) the dat after a leg workout.

In my example I will have the upper day with a day off using my arms in between with sunday and tuesday.
I think that will be enough for recovery, progress, balance and a 5 day split.

 

[timelesstim]

@chris77777 I would probably do: Legs 1, Torso, Arms & Shoulders, Rest, Legs 2, Upper, Rest

Torso day would not include shoulders.

Upper day would have fewer sets per muscle to avoid excessive volume.

Legs 1 & Legs 2 would have different focuses (quads/hams).

 

[travelartist]

@deirdreatkins Should be fine as long as you're not doing too much volume. 20 sets per week is usually the maximum you should do per muscle

 

[txstudent145]

@deirdreatkins Just do @sandys/Rest/U/L/Weakpoint/Rest/Rest. This gives you 2 days of rest from Weakpoint day to the next Upper day which is more than enough for Side delts and Triceps

 

[bloodsongcry]

@txstudent145 If you do this, start with the weakpoint, on the second @sandys day and then do your other exercises.