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Scienceryan_dl·
How many rest days do intermediates actually need? Coach says 2, feels like too many
M30, 3 years lifting. Upper lower 4x a week, coach has me on Mon Tue Thu Fri with Wed Sat Sun off. I feel fine on Wednesday and want to train. Coach says no.
Squat 150, bench 110, deadlift 190. Sleep 7-8. Not cutting.
Is there actual evidence that 5 days is worse than 4 for someone at my level, or is this a "recovery is important" vibe thing?
Not your coach but probably on their side here. The research on frequency says 2x per muscle per week is better than 1x, and 3x is not clearly better than 2x. Your upper lower 4x already gives you 2x. A fifth day is not adding frequency, it is adding volume.
Volume has a ceiling. If you are progressing on 4 days and feel fine, that means the volume is right. Adding a fifth day moves you toward the ceiling with no guaranteed benefit and a real chance of eating into recovery for the next session.
The honest answer: if you want a 5th day, make it a walk or some light accessory work. Not another heavy session.
"it is adding volume not frequency" is a useful distinction I had not made. Fine. Wednesday is for walking.