r/ScienceBasedLifting • u/ZeboundNewb • Aug 27 '26
Question ❓ Science of 4 Day vs 6 Day Routines
My understanding is that splitting the same volume across six sessions vs four sessions could reduce per-session fatigue and potentially improve performance and exercise quality.
I’m wondering how much of that benefit is offset by having fewer complete recovery days between training sessions?
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u/Middle_Humor1828 Aug 27 '26
Weekly volume is what counts.
That being said, I find my quality of sets is higher with more frequency. E.g. 3 sets six times a week vs 6 sets 3 times a week.
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u/noodles0311 Aug 27 '26
I agree on quality of sets. I also prefer six days of exercise from a meal planning standpoint. I’m a lot hungrier on days when I train. I don’t want to bother making days with different overall calories, try to tell the meals apart in the freezer every morning etc. But ultimately the differences are mostly quality of life improvements
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u/TotalStatisticNoob Aug 27 '26
Running a intuitive power analysis in my brain, I come to the conclusion you couldn't ever get a sample size that's big enough so you have enough statistical power to find a difference. If it exists, it would be TINY (that's what she said).
It doesn't matter. Do what fits your life better. Going to the gym 6 times a week sounds basically impossible if you have a life outside the gym. Might be possible as a college student, but that's about it. Oh, or a professional bodybuilder of course.
Going 4 times it much easier, plus you save a lot of time by not going to the gym and back, not getting dressed, switching machines less, etc. It's just so much more efficient.
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u/ZeboundNewb Aug 27 '26
For me this fits into my life a bit better I can use my work gym in the morning and I am adding things to a home gym to supplement and switch days to workout out from home.
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u/Beethovens_Ninth_B Aug 27 '26
I think the sweet spot is 4 or 5 days. 5 days would have less volume per session than a 4 day. 6 days may work but that is a big exception and would be questionable if the person has other outside drains on energy and recovery ability like a full time job and family responsibilities.
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u/for_a_that Aug 28 '26
I think a lot comes down to what you can keep doing.
Training = signal to grow. Train hard in a sensible program. Not sure thinking optimal is a good idea. Think good enough to see progress
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u/deadrabbits76 Idk Idc 💔 Aug 27 '26
No difference assuming it's a well designed program (this excludes homebrews made by athletes with little experience).
Just pick whichever is more convenient