[g4ud1n]

1. Chest, back
2. delts, traps
3. off
4. legs
5. arms
6. off

then repeat

[SwoleT]

5 whether bulk or cut...

[Oatmeal_King]

Outlook seems rather limited here. What about training a muscle multiple times per week?

I don't see the necessity of frying the CNS so badly it takes a week to recover, especially as you are simultaneousy letting the muscles go untrained.

My favorite for power / bulk is an upper/lower split done twice weekly. So, MON/THU = Lower Body, TUE/FRI = Upper Body, cardio or rest on WED/SAT/SUN.

Another option is to hit each muscle every 48 hours or so, which is probably ideal from a hypertrophy perspective but requires significant planning and intensity cycling to sustain for long.

[Bas4Lizzife]

Originally Posted by Oatmeal_King

Outlook seems rather limited here. What about training a muscle multiple times per week?

I don't see the necessity of frying the CNS so badly it takes a week to recover, especially as you are simultaneousy letting the muscles go untrained.

My favorite for power / bulk is an upper/lower split done twice weekly. So, MON/THU = Lower Body, TUE/FRI = Upper Body, cardio or rest on WED/SAT/SUN.

Another option is to hit each muscle every 48 hours or so, which is probably ideal from a hypertrophy perspective but requires significant planning and intensity cycling to sustain for long.

I go sunday, monday, wednesday, thursday w/ upper/lower/rest/upper/lower/rest/rest using a DFHT program. I like hitting everything more frequently and it seems to stave off boredom very well.

[Syr]

Originally Posted by Sheesh

I'm currently using a 2 day split, so there's no place for me to vote .

Yeah, i was doing a push-pull 2 day split too when i had some problems on a leg
Now i'm on this 3 day split:

Mon: chest/tri
Wed: legs/abs
Fri: back/shoulders/bi

[Newb017]

squat day (and cleans) on monday/friday
bench day on tuesday/saturday
bicep/back day on wednesday
shoulders/traps on thursday
sunday off

[jjjd]

i use an 8 day split, so i can't vote.

[natedogg]

Work out Monday, Wednesday and Friday. Your basic hardgainer routine compliments of Stuart McRoberts "Beyond Brawn". Great reading material and I totally recommend it to anyone who has ever been a hardgainer.
Check this website out for more info: http://www.hardgainer.com/

Monday consists of a few heavy chest exercises with a tri exercise thrown in. (you work your tris pretty good if you're doing the heavy chest exercises).

Wednesday includes all Secondary bodyparts ie calves, abs, rotators, obliques, grip/forearms, neck and bis.
These help strengthen my stabilizing muscles allowing me to lift more weight in the bigger areas while keeping perfect form and allowing me to stay healthy. For instance, the rotator exercise keeps my shoulders in great condition and pain free even when lifting the heaviest weights while benching. Wouldn't do a routine without them.

Friday starts with a few heavy sets of legs and ends with a few heavy sets of back.

Simple, but effective. Plenty of rest between workouts and especially great for someone like me who has a family to take care of and not a load of time to work with. Been using this routine and variations of this routine off and on for years. I always seem to come back to it too.

[kwyckemynd00]

Right now, it's a 5 day split. M-F. However, if i get too burnt out, I'll take a day ff immediately. example, I hit mon :chest, tues: legs, the wed took off b/c I was BEAT.

I may switch to a 4 day split...still thinking..

[fightercowboy]

3 Days on 1 off
Day 1: Push
Day 2: Pull
Day 3: Legs

each day I do a total of 16 sets

[BigVrunga]

I kind of do a 4 day split,but its spread out over 9 days instead of 7.

Chest/Tris/Calves
Off
Back/Bis/Abs
Off
Legs/Calves/Forearms
Off
Off
Bi's/Delts/Abs
Off

Ill do supplemental work at home and at the gym at work too on the off days. Concentration curls, lateral raises, cardio,pushups etc.

I find the extra rest leads to bigger gains, and I get a lot more done. Dont have time for a 5 day split on a 7 day week now that I have a 'real job'

BV

[BigVrunga]

I kind of do a 4 day split,but its spread out over 9 days instead of 7.

Chest/Tris/Calves
Off
Back/Bis/Abs
Off
Legs/Calves/Forearms
Off
Off
Bi's/Delts/Abs
Off

Ill do supplemental work at home and at the gym at work too on the off days. Concentration curls, lateral raises, cardio,pushups etc.

I find the extra rest leads to bigger gains, and I get a lot more done.

BV

[Syr]

Originally Posted by Syr

Mon: chest/tri
Wed: legs/abs
Fri: back/shoulders/bi

I'm on a different split now:

day1: chest/tri/abs
day2: legs/bi
day3: back/shoulders/abs

across a 9 day split. when i'm off i need 2 full days of rest between workouts.

[Sticks]

Still trying to figure out my "sweet spot" as far as what type of workout is best for me. Right now i'm doing:

1. Chest/delts/abs
2. Back/calves
3. Off
4. Arms/delts/abs
5. Legs
6. Off
7 Repeat

[cpa5oh]

Originally Posted by pron

No split. Full body workouts, 3 - 5 days per week.

Same here. Though I use a "sort of/almost" HIT routine. I use rest/pause on any excercise that lends itself to that.

I don't know that this is good to do forever, but since I've made the switch I've made progress.

[Jim Mills]

I'm going to try this 3 day split. http://www.bodyforlife2.com/bodybuil...it1a_form.html

Tue, Thu, and Sat. If you click on the top right you can see day two and click on day 3... I'm also going to do a warm-up set on each routine.... You guys think this is a decent program? or not enough? Forgot to mention..... Abs on Mon, Wed and Fridays... Off on Sundays.

[Syr]

Originally Posted by Jim Mills

I'm going to try this 3 day split. http://www.bodyforlife2.com/bodybuil...it1a_form.html

Tue, Thu, and Sat. If you click on the top right you can see day two and click on day 3... I'm also going to do a warm-up set on each routine.... You guys think this is a decent program? or not enough? Forgot to mention..... Abs on Mon, Wed and Fridays... Off on Sundays.

Its a very clean split. I like it. I find 3 excercises for the triceps to be too much. Oh and the reps are on the higher side too. I would subtract 2 to all reps. I also think that ramping down reps on ALL excercises is a waste, but I find effective that on the main compound excercises (squat, flat bench, shouldre press)

[Jim Mills]

Originally Posted by Syr

Its a very clean split. I like it. I find 3 excercises for the triceps to be too much. Oh and the reps are on the higher side too. I would subtract 2 to all reps. I also think that ramping down reps on ALL excercises is a waste, but I find effective that on the main compound excercises (squat, flat bench, shouldre press)

Thanks for the reply, I've been doing this full body workout 3 days a week for 4 months with no time off, I'm finally taking this week off...... It started to take it's toll....... Made some good gains thoe.... I'm going to start this new 3 day split and see how things go. I just don't know how it will be "only" working each muscle group once a week.