Uploaded June 2015 | Updated September 2026, 2 weeks ago
Greek God Program: thinkeatlift.com/ggp
My website: thinkeatlift.com
This is my transformation following Greg's Greek God Program.
Tags:
I believe the best training frequency for strength and muscle gains is the A/B split. Here’s why:
Hitting a muscle group only once a week is generally too infrequently to maximize strength gains at the intermediate level. The reason for that is because you can still make small gains every workout so doing an exercise more often means you get more opportunities to progress.
But you can’t train each muscle group heavy 3 times a week anymore. Although your muscles only take about 48 hours to recover after a workout, your central nervous system and your local nerves that fire a particular muscle group would still be fatigued. The CNS takes around 48 hours to recover much like your muscles. But the local nerves may take three to four days before they are fully recharged after a heavy lifting session.
The A/B split is the middle ground. You can still train each muscle group every 4-5th day and get a full day of rest between workouts to allow your CNS to recover.
An example might look like this: Chest, Shoulders, Triceps (Workout A) and Back, Biceps, Legs (Workout B).
Week 1: Monday – Workout A, Wednesday – Workout B, Friday – Workout A
Week 2: Monday – Workout B, Wednesday – Workout A, Friday – Workout B
Greek God Program: thinkeatlift.com/ggp
My website: thinkeatlift.com
This is my transformation following Greg's Greek God Program.
Tags:
I believe the best training frequency for strength and muscle gains is the A/B split. Here’s why:
Hitting a muscle group only once a week is generally too infrequently to maximize strength gains at the intermediate level. The reason for that is because you can still make small gains every workout so doing an exercise more often means you get more opportunities to progress.
But you can’t train each muscle group heavy 3 times a week anymore. Although your muscles only take about 48 hours to recover after a workout, your central nervous system and your local nerves that fire a particular muscle group would still be fatigued. The CNS takes around 48 hours to recover much like your muscles. But the local nerves may take three to four days before they are fully recharged after a heavy lifting session.
The A/B split is the middle ground. You can still train each muscle group every 4-5th day and get a full day of rest between workouts to allow your CNS to recover.
An example might look like this: Chest, Shoulders, Triceps (Workout A) and Back, Biceps, Legs (Workout B).
Week 1: Monday – Workout A, Wednesday – Workout B, Friday – Workout A
Week 2: Monday – Workout B, Wednesday – Workout A, Friday – Workout B
