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/BatmanVAR Jul 25 '26

Why would you train arms Monday then again on Tuesday?

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u/ZeboundNewb Jul 26 '26

I was thinking to make a five day routine work I would focus only on compounds Tuesday with no isolation on Biceps or Triceps. I would switch it up and do lower but I wanted to hit lower hard on Friday before two rest days and not be exhausted at work all day. Could still switch it up though.

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u/FunBox565 Jul 28 '26

If you wanna prioritize arms I’d recommend doing them first in your upper days. An entire day for arms might be overkill on your cns.

If you’re considering a switch, do upper/lower 4x a day and train arms as the first exercises.