split routine question.

[risepmj]

In split routine, can be added light day in Wednesday If done correctly??
or counterproductive?

I just hope to faster recovery.

Thanks.

[Les Hahn]

The split routine normally drops the light day and splits up the other 2 days over a 4 day period (like M, T, Th, F). You could add a light day if you wanted, but I'm sure you would have to move the other days around to give you some sort of break in there... especially as a novice lifter.

I would just stick with the split to start. Over time, you can probably start adding in another day of lifting.

[risepmj]

Thank you for replys!

[risepmj]

Have you considered stretching, foam rolling etc. on saturdays?

Is just stretching or foam rolling work for recovery?

[HONEYBADGER]

The foam rolling and stretching is a good idea. The recovery issue is most of the time an issue with the cns, not necessarily the muscle tissue, so adding an extra resistance training day can hurt some lifters if their work capacity is not developed adequately. Even though the muscles may feel fine and ready to go, the cns "the big bad boss" is not. Walking is also very beneficial after strenous lower body work as it helps stimulate fresh, highly oxygenated blood flow to the legs, with little to no cns stress at all.

[John Taylor]

The foam rolling and stretching is a good idea. The recovery issue is most of the time an issue with the cns, not necessarily the muscle tissue, so adding an extra resistance training day can hurt some lifters if their work capacity is not developed adequately. Even though the muscles may feel fine and ready to go, the cns "the big bad boss" is not. Walking is also very beneficial after strenous lower body work as it helps stimulate fresh, highly oxygenated blood flow to the legs, with little to no cns stress at all.

Exactly this.

[risepmj]

Wow very good information.

Thanks for Jon,Callador,HONEYBADGER,John