I prefer and I believe the applicable studies support 3 X week full body workouts. Sets need to be kept at a minimum 2-3 per body part per workout. Intensity is a part of it but not every body part every workout. Most studies show anything more than 2-3 sets don't do anything but burn calories. They also seem to show that muscles are recovered within 48 hours and begin to regress after this.
I know that can seem like a lot but I suggest that the need for 4, 6, or 7 days between bodypart workouts is more a need of the CNS to recover than the muscle itself. Intensity may have to be decreased or rotated to prevent CNS burnout. This in itself is a good thing as for most of us it gives a new lower starting point in intensity to work up from thus furthering gains as we do.
I've noticed that Bryan Haycock's HST is the closest thing I've seen on this and seems to be the most scientifically based.
Iron
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