I’m currently doing a 3 day training split- legs, push, pull- approximately twice a week. Sometimes I need an extra rest break so it takes me 8 days to train each muscle group twice.
I’m a firm believer that you need to train a muscle every 72 to 96 hours in order to really grow it as efficiently as possible. I focus my training somewhere between 5-7 sets per muscle group in each session. Deltoids are a little bit more complex because you have anterior, medial, and posterior, which all need to be addressed, as seen in the video above.
Each of these sets are taken near to failure. I believe that you have to be at least within a couple reps of failure in order to get the results you want. I also firmly believe you need 3-4 days between sessions of each muscle group to recover. In fact, we have recent evidence to suggest this. (See citation below)
Push day breakdown:
1️⃣ Seated overhead neutral press 3×10, 3 minute break between sets
2️⃣ Single arm reverse fly 3×10
3️⃣ Slight incline dumbbell press 3×8
4️⃣ Decline dumbbell press 3×10
5️⃣ Cable lateral raise 3×12-15
Source: Goulart, Karine Naves de Oliveira et al. “Time-course of changes in performance, biomechanical, physiological and perceptual responses following resistance training sessions.” European Journal of Sport Science, June 2020.
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