Brandon Pattison
WKR
Back and biceps
Legs and shoulders
Chest and triceps
Run and abs
4 day circuit?
Thoughts?
Legs and shoulders
Chest and triceps
Run and abs
4 day circuit?
Thoughts?
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Depends on your age mate, but once a week per group will see decent results and will allow good recovery, and so muscle growth, without risking injury from overtraining. Biceps are the fastest recovering group and if you body can handle it, they can be retrained within 2 days of the last session, although this may interfere with other groups you are working on.
A day rest between weight training sessions is very beneficial, throw in cardio on these days.
Your grouping of muscle groups above is perfect, just get the rest days in so you can go hard on training days giving near 100% to those groups. If you are sore from say chest/triceps on a Monday, trying to give 100% to shoulders on Tuesday is just not going to happen.
I read your other post about being sore, probably coming back to not enough rest. Try and have a good meal of complex carbs after a heavy weight session to replace used up glycogen.