I've been hearing more and more how high frequency is important and I feel like I really should modify my program to include more muscle groups more often. Right now I'm doing a 4-way split continuous program that looks something like this: Chest/tris: Dumbbell press, incline dumbbell press, dumbbell flyes, dumbbell skull crushers, triceps pushdowns Back: Weighted pull-ups, sumo deadlifts, barbell rows, shrugs Shoulders/biceps: This varies a bit, but usually some overhead presses, side raises and curls... often I can't be bothered going to the gym for this so I just improvise at home with too light dumbbells Legs: Squats, (leg press sometimes), leg curls, leg extensions Then I just take rest days when I feel like it. Anyway, like I said I'm starting to feel like I should really change this program, and do my prioritized lifts more often so I can get to a higher frequecy than where I am at right now. At the same time I worry that my body won't be able to handle the compound lifts too often and that smaller body parts may start to lag if I cut out isolation stuff. It kinda feels like creating the perfect program is impossible. So I want to hear what programs you guys are following! And if anyone has tips on how to modify my program I'd be happy to hear that also!