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7 day split

December 21, 2017

Lets talk about a 7 day split.

It used to be a no no, but I see more and more people jumping on the 7 day split band wagon. A couple of years back when I started doing a 'no-rest' program, people told me it was unhealthy, that it causes injuries and had no benefits. I'm still convinced that a 7 day split gives you the best results,

there are couple of things you should keep in mind though:

What's your Goal:

Is it beneficial for a basketball player to shoot 500 jumpshots every day..Yes because practice makes perfect and the more you do it the better you get. Is it beneficial for a bodybuilder to train their triceps 7 days a week... not particularly. As a bodybuilder you want to make a proper split program, so your muscles have enough time to recover before you attack them again.


The way you split it up:

You want to trigger a muscle group twice a week. An example of a good 7-day split would be: back, chest, shoulders, legs, back, chest, shoulders. If you feel like your legs need more work, you can always replace it for another muscle group. 6 days split would be: push, pull, legs (hamstrings), push, pull, legs (quads). For a 5 days split you could just do 1 total legday.


If you do a certain muscle group twice a week, you can split that up as well. For example: Back thickness and back width. Front delts, side delts and rear delts. Upper chest, mid chest, lower chest. Legs backside (hams&calfs) and front (quads)


A 7 day split is not the most efficient way to trigger and build muscle because the ROI (return of investment) is smaller. With a 7 day split you spend a lot of time in the gym, but the difference in result is relatively small compared to a 5 or 6 day split. 


If you want to grow you need to eat, more about this in my previous blog.


You only workout for 1hr/1,5hrs, that means you can rest the other 22,5hrs ;) Be less concerned about overtraining and more focussed on going to the gym ;)

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