Out of these two routines, which one is better and why? Please

>>38081341
Each line is what you do on a day if it is not clear

>>38081341
Neither

>>38081341
More rest days = more recovery = better gains

Assuming identical volume and intensity, because the frequency is obviously the same

>>38081353
again I am not asking whether these routines are good, I am just trying to illustrate a point, is it better to do 100%, rest, 100%, rest, or is it better to do 50%, 50%, 50%, 50%

>>38081370
interesting, but are you not recovering each body part individually? say your quads are recovering on the OHP/Bench day just as they would be on the rest day, right? your glutes and hamstrings are pretty much resting while you do the Rows/Pullups day, right?

>>38081386
For a total noob, 100% every workout, a novice has the capacity for amazing recovery, usually workout to workout - providing their diet and rest is in check this can continue for many months without stalling.

Why do you think SS and Stronglifts have you increasing workout to workout?

>>38081386
No.

In the same way high intensity anaerobic training on a reat day can affect recovery on lifts NOT AT ALL related to muscle groups done during cardio.

Not "cns fatigue" in the literal sense, but more than just the muscle toasue has to be repaired. The stress of lifting induces a whole slew of adaptive responses, not just metabolic damage in the muscle. If that were true, you could grow muscle from stretching. Because that damages muscle tissue too

>>38081406
>>38081453
Huh, interesting. So it seems like full-body rest days are necessary for building muscle? But what about PPL routines that are 6 days a week? Or people who run on rest days

>>38081406
http://strengtheory.com/high-frequency-training-for-a-bigger-total-research-on-highly-trained-norwegian-powerlifters/

Except advanced lifters have higher capacity for fullbody frequency

I'm kind of interested in hearing about this as well. For instance the zyzz routine has 5 days a week with the weekend off for the body, but isn't a week for recovery more than necessary? Seems like wasted potential.

>>38081511
Ppl arent that great, it turns out.

But those are designed for people with higher levels of adaptation, inducing relatively smaller stressors (a 5rm to an untrained lifter is a bigger stress than a 5rm to a novice lifter, is a bigger stress than a 5rm to intermediate or advanced) it still has full rest days.

Some of tje better ppl are pxpxxpp. Doing legs every day

I prefer basic bitch u/l/u splits, myself

>>38081574
Zyzz routine is garbage.
The man knew nothing of VIF, or progressive overload, or pretty much any metric for good programming.

This is evidenced by the fact he
A. Made no gains as a natty
B. Was hella small for the amount of gear he was running.

Watch the eric helms muscle and strength training pyramid series, particularly episodes 2&3

>>38081589
Huh, thank you for the post, interesting perspective.

>>38081659
P.s. The best way is to not change volume or intensity, but increase training frequency as you become more advanced.

E.g. 3x weekly as a novice, 3.5-4x weekly as an intermediate, 4-6x as advanced.

Just an example, dont take it as writ in stone

>>38081740
That makes sense, thanks

>>38081618
Thanks, I'll check that out.

>>38083141
If you want more good resources of info, read practical programming for strength training. Check out the volume roundtable on jeff nippards youtube channel, As well as menno henselmans' interview on training frequency.

Most of this stuff is for intermediate/advanced lifters, but it is good to get a grasp of this early.

Starting strength and greyskull are good books for novice level.