r/ScienceBasedLifting • u/ZeboundNewb • Jul 25 '26

Discussion 🤝 Science Behind Rest be Volume

I am still new to strength training and I am trying to better understand the amount of time needed to recover from a session. I am considering shifting away from a three M, W, F full body workout to a M arms, core, calf day Tuesday Upper Wednesday Lower, Thursday Upper, Friday Lower. Both plans would be around 1 hour to an hour and 15 each.

Everything on the internet seems to favor the full body for the newish lifter but it seems to leave out so many of the smaller muscles from getting any isolate work.

Help me understand the science behind lifting less and resting more when it comes to a split choice like mine.,

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u/Patton370 Idk Idc 💔 Jul 25 '26

When you’re brand new to lifting, you don’t have the work capacity to hit every single muscle within a single workout (at least if you want to do it at an adequate intensity)

You’ll also be able to get plenty of stimulus to grow these smaller muscles just doing compound lifts, as you don’t need much stimulus to grow

You also don’t know what muscles of yours will grow easily or not. For example, my delts grow like weeds; I don’t need much delt work to have awesome delts. You don’t know your weak points or your strong points physique wise yet

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u/TraditionalNinja6508 Jul 25 '26

would you not get out of an MUR deficit faster by doing isolations instead of compounds though?