[Kuytrider]

While some people do make gains on 6 days a week, THESE ARE EXPERIENCED LIFTERS. Beginners may make gains on such a schedule for a short time but these gains will mean little as they get sore, tired and injured because of overtraining. Soon, they lose interest and quit.

The 3-4 day guy lifts consistently and manages 3-4 sessions a week for a year. On each of these days, he/she follows a program of progression which as you know, means increasing the weight on the bar (or reps) every session whenever possible. This person gets sufficient recovery time, excellent gains and continues on the right path for years to come. Once they plateau (maybe not a great choice of word), only then do they increase the workload as their body gets used to 3, then 4, then 5 sessions a week.

These workouts should include exercises like squat, deads, rows, military presses etc. (again common knowledge that is rarely listened to). In a nutshell, as a beginner or lower intermediate especially, if you feel 3-4 sessions a week is enough, you aren't training hard enough in those sessions! I always say it but it's bloody true.