How often to train each muscle?

bradleyt1

Active member
Curious about what you guys do in terms of workout splits? I have always done the typical bodybuilding approach of hitting each body part per day.. example Monday chest, Tuesday back, Wednesday legs, Thursday shoulders, Friday arms, and then weekends off.. now I love the idea of picking that one body part and crushing it with both loads of volume and intensity failure etc in a session and then getting out.. I feel like if I do two body parts then the second part of the workout is not productive.. and I also didn’t like to wait 7 days to hit the body part again. So I basically continued this bro split as they say woth no days off so essentially you hit each body part every 5th day as opposed to 7th day.. what do you guys do?? I don’t feel I need a whole day off the gym because I’m always doing a different body part each time
 
at the moment I’m trying upper/lower but each day has a focus so for example upper days are =
upper day 1 = chest focus
upper day 2 = back focus
upper day 3 = arm focus

Seems to be that each muscle twice per week is ideal but I feel whatever routine you enjoy is the best way to go.
 
Depends on a lot of factors, but generally speaking the smaller the muscle the quicker it regenerates. Also big compound lifts, like deadlifts, put a lot of strain on CNS and CNS also needs time to recover.

Also note that each muscle has it's specific SRA curve.

The for most scientific opinion leader on this topic is imo Mike Israetel. Check this out, click on the specific muscle groups at the bottom of the page and you'll get an in depth understanding.

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Also, bro splits are absolutely the worst training split you can do : D For instance, you are gitting triceps once a week, but they regenerate basically only 1 or maybe 2 days. In this way you are missing on a lot of growth.
 
Usually only once. The only exception being arms. Sometimes I do bi's with back on Wednesday and then again on Saturday.
 
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