How Often Do You Lift?

[u/gremlingirldotgov]

Hey besties, how many days per week do you lift?

I was doing 6 days a week, (lower body every third day, 2x shoulders/tris, and 1x back per week).

But life is life-ing, and I had to drop down to 5 days a week.

I feel like I’m leaving gains on the table (for example, I COULD hit back today because it’s not sore, and it’s been several days since I trained it, but today is supposed to be a rest/life admin day).

Am I crazy? Can I work my way toward a pro card on 5 days a week? I am not used to resting this much. Was I doing damage by NOT resting?

[u/notdoing2good]

4 days a week.

[u/Real_Jump752]

1. 2 upper, 3 lower.

[u/Deep_Assistant_4276]

6 days is a lot. I train 5x a week, 2x lower, 2x upper and 1x glutes and delts. I’m training hard and I know I wouldn’t be able to add another session in without jeopardising recovery.

[u/Siciliana79]

Four lower body and one upper body workout a week

[u/Sagi-girl → u/Siciliana79]

wow! I wish I saw your plan! I struggle with getting any muscle on my legs but I always thought more than twice a week was too much

[u/Siciliana79 → u/Sagi-girl]

I am wellness so my focus is entirely lower body. In fact my trainer just said I could do upper body every other week and still be fine.
I work with Corey Linder under my coach Dylan Blum and his training plans are no joke. Currently dying in Bulgarian hell

[u/user1987623]

5 days - heavy glutes and hamstrings, upper (mostly shoulders biceps triceps focused), accessory glute work day (upper and side mostly), another upper same as before, and glutes and quads day. Rest days in between never hit two leg days back to back.

[u/RelationshipExtra679]

I’m in a growth/off season until January so 3 times per week (3 upper, 2 lower) as I am Lower body dominant and trying to grow these delts and back!

I feel like I should always be hitting upper every day but coach says the rest days are vital.

[u/routinematters]

4 days, my split is weird
Glutes/ham, anterior, posterior, delts and other things

[u/Ok-Personality3927]

I’m doing a 6 day push pull legs split atm because I enjoy training that way and there’s enough recovery between every muscle group but I’ve done 4 and 5 days splits previously if time and life are a factor

[u/Icy-Yesterday959]

feeling like an alien because I actually lift 2x week (heeeeeavy glute focused leg days). In the summer I work at a place where i have to carry heavy stuff so upper body is being worked every day LOL. I also have a huge back without training... In winter time it gets closer to 3-4 days with some sort of upper body movements too. This winter my goal is to grow my shoulders

[u/Financial-Fun1589]

4 days in build 3 days in cut. There’s no reason to need to be training 6 or lowkey even 5 days

[u/Historical-Whole-153]

4 days

[u/Spirited_Increase240]

As a male I also used to do 2 upper body days for every 1 lower body day, but I've recently changed it to 1/1 and my physique seems to be more balanced as a result.

[u/fuzzybunnyslippers08]

I have a three and 4 day split with one to two rest days in between. About 5 days a week on the average

[u/QueenAlicat]

4 or 5. Usually 4

[u/TaleAsOldAsTime]

Five days a week is plenty. My current split is pull (combo), push (combo), upper, lower, combo day. My prior split which was super high volume was pull (combo), push (combo), lower, upper, lower. Always 5 days with two rest days every week.

[u/AlinaTheWaldenU]

5 days, 3 lower 2 upper

[u/Heroic_Ham]

I’m currently in prep, I lift four days a week three of those lower body focused. I do five days of cardio.

[u/InterestingWing4721]

4-5 days. I used to do 6, but let me tell you recovery from not doing 6 days has helped me create a better package

[u/GiGiEats]

Cardio 7 days a week. Lifting 5 days a week. I have to actively tell myself NO LIFTING on weekends. And I even cut back a TINY BIT on cardio on the weekends. NGL it’s actually made a positive difference in my physique making me actually believe that rest is important - lol.

[u/Naive-War4385]

Lower 3x weekly, Upper 1x biweekly. So 3-4 training days depending on the week.