overload: whats your opinion on training frequency (for a muscle group). twice a week vs every 5th day vs once a week? i have my own opinion, but always nice to hear what other people think.
I think twice a week can be very good depending on volume and actual load. i bench twice a week, one day heavy, one day light. However, my lower back has never allowed me to deadlift or squat twice a week, my lower back just takes a while to recover 100%. i also cannot squat and deadlift in the same workout, strength goes out the window. this is where "assistance" exercises come into play, like Magoos training. i could sub an assistance movement for deadlifts or squats.
i prefer to hit each group every 5-7 days at this stage in my training.
Since strength is my primary goal, i try to recover 100% between each session. so, i train each group directly once a week, but i do change it up depending on how i feel or how busy i am at work.
Many groups get hit more often than we think. each time i bench, i use triceps, each time i do shoulders, i use triceps. when i train back, the biceps are used...etc. so i focus on the compound lifts. this is why i train shoulders and chest 4 days apart. shoulders get used during benching and inclines, triceps are hit during any pressing movement, specially when i do heavy board presses and chains. i do alot of chins and rows, so i never train biceps, but once in a while i'll do some DB or BB curls for a few weeks.
To answer your question directly, i think hitting each group every 5 days would be the best idea, but i'm a firm believer in finding what works and sticking with it. when i was training balls out every day when i was powerlifting, i would train each "lift" twice a week, but it was very low volume, similar to how olympic lifters train.
What "split" you use also determines frequency IMO. this is why an upper day and lower day can be a great idea. similar to your modified DC protocol in your log, which i think is a great layout.
The amount of load and volume determines how often i hit a group. sorry if i rambled, i'm short on time today.
