Which Is Better....1 Or 2

Just a question I wanna throw out there cause this is driving me crazy!!!! :frown: Is it better to work out one body part per day, per week or two body parts a day twice a week?

A)

MON Chest
TUE Legs
WED Arms
THUR Shoulders
FRI Back
SAT Rest
SUN Rest

or

B)

MON Chest and biceps
TUE Legs and Back
WED Shoulders and Triceps
THUR SAME AS MON
FRI SAME AS TUES
SAT SAME AS WED
SUN REST

I am on (A) right now but I read in Muscle and Fitness and they said that your efforts might be in vain because you blast that certain body part only once a week and that it may "forget" your previous workout and you'll feel sore like the first day from a long break.

Would (B) be overtraining? I have not lifted in about a year so I really don't want to overdue it that's why I'm doing (A) but at the same time I don't want to be UNDER-training as well..... :scratch:

SOMEONE PLEASE HELP!!!!!!! :(

Go with A, you need the rest for recovery. Don't worry, you definitely won't be undertraining. Its more common to find ppl using splits similar to A than to B. Only thing I would do is throw a rest day in the middle.

So maybe

mon chest
tues legs
wed arms
thr off
fri back
sat shoulder
sun off

given the 2 choices there is no doubt.... A is the best. B is way too much, there is no time to recover.

and if the intensity level is high enough training 1 muscle group once per week is fine.

but personally i dont like training 5 days in a row. i like more of a 2 or 3 on, 1 off, 2 or 3 on, 1 off, etc...

using your split from A i would do this....

shoulders
arms
legs
x
chest
back
x

this gives you rest days after your two hardest days; legs and back. it also allows for a few days recovery on your arms before chest/back days.

Thanks for the info bros. I will definitely stick to program (A) and throw in the day off on WED or THUR!!! :lift:

Quote:

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Originally Posted by saboudian

Go with A, you need the rest for recovery. Don't worry, you definitely won't be overtraining. Its more common to find ppl using splits similar to than to B. Only thing I would do is throw a rest day in the middle.

So maybe

mon chest
tues legs
wed arms
thr off
fri back
sat shoulder
sun off

---

I agree a rest day in the middle would be good, this is mine

here's mine:
day 1-quads/calves
day 2-chest/forearms/ab's
day 3-back/bi's
off
day 4-calves/hams/forearms
day 5-shoulers/tri's/ab's
off

:lift: