Muscle Gain Forum

Thinking about switching from a 4-day split to 6 days, mostly because I feel like I should be doing more. But with work, stress, and sleep all over the place, I’m wondering if 4 focused sessions might actually be better than grinding out 6 mediocre ones.
Anyone here tried both recently? What actually gave you better progress without frying your recovery?

Honestly 4 days is plenty if you're actually pushing intensity. Most people doing 6 days are just adding more junk volume because it makes them feel productive.

I run a 6-day push/pull/legs and it’s great only when my sleep and food are perfect. The second life gets stressful, everything falls apart. Recovery is the real bottleneck.

I switched from 6 to 4 this year and somehow got bigger. Turns out training when you’re not recovered just means every session is mid. My lifts started going up again once I had real rest days.

If you’re natural, 4–5 days tends to be the sweet spot. The 6-day stuff is doable, but most people end up under-recovering unless they have pro-level habits.

Depends on your split. A well-designed 4-day upper/lower can smoke you way more than a random 6-day bro split. Quality > quantity.

I like 6 days because I get cranky sitting at home. But from a progress standpoint? My physique didn’t change much between 4 and 6. Diet made way more difference than the extra two days.

Appreciate all the responses. Sounds like I’ll stick to 4 days for now and focus on consistency/sleep before I even think about adding more days. Might try a 5-day in the future if recovery stays solid.