Train each muscle group at least twice a week to keep muscle protein synthesis elevated. A 4-day upper/lower split is the sweet spot for most people. Pick a schedule you'll actually stick to rather than forcing your life around the gym.
How many times a week should you hit the gym? Look, I get it. Between work, your social life, watching every mediocre series that Netflix churns out, life can get busy. But look, let's keep it simple. Ideally, you want to hit every muscle group at least twice per week. We want to keep muscle protein synthesis elevated. If you can make it to the gym 3 times a week, I recommend hitting 3 full body sessions. This is going to tick all the boxes and you don't have to camp out at the gym. 4 days a week? Perfect. I recommend upper, lower, upper, lower. To be honest, this is the sweet spot for most people. 5 days per week? You've officially reached gym rat status. I recommend going legs, push, pull, upper, lower, 6 days a week. Congratulations, you're officially unemployed just like me. You're putting in so much hours at the gym, you're basically employed by the gym, but you're not getting paid. You're getting paid in gains. For 6 days a week, I recommend legs, push, pull, legs, push, pull, rest. Bottom line, train what you can realistically handle. Get in, get out, and make the gym work around your schedule.
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