Quote Originally Posted by warmouth View Post
Personally, I like once a week on or off. No rhyme or reason other than I like to lift 4 days a week, maybe 1 or 2 days of abs, forearms, and calves (calves are 2x weekly as I do them on leg day). As far as squatting 3x weekly, BS all the way. Unless you are squatting at 30-40% on the first day and doing 1 low rep set, then upping to 50% the second and doing the same. Legs take so much out of me, they are the only group I work on that day. I am exhausted after I do legs. I couldnt imagine doing them more than once a week.
Ask ANYONE who's adjusted their volume to allow for more frequency whether or not they've seen better muscle/ strength gains or not, and you'll find the answer is always YES. But not everyone can do it. It took me nearly 2 months to make the transition from 1 body part split to training everything twice a week . Once you get your body in tune, the results are undeniably better.

Don't get me wrong, you can still see gains doing what you're doing. But you're not maximizing your results. Your training can be effective, but doesn't mean it's efficient.