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  1. #1
    Dick Grayson's Avatar
    Dick Grayson is offline Junior Member
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    Which Is Better....1 Or 2

    Just a question I wanna throw out there cause this is driving me crazy!!!! 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.....

    SOMEONE PLEASE HELP!!!!!!!

  2. #2
    saboudian's Avatar
    saboudian is offline Senior Member
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    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
    Last edited by saboudian; 07-24-2003 at 01:41 PM.

  3. #3
    GetPsycho's Avatar
    GetPsycho is offline Associate Member
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    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.

  4. #4
    Dick Grayson's Avatar
    Dick Grayson is offline Junior Member
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    Thanks for the info bros. I will definitely stick to program (A) and throw in the day off on WED or THUR!!!

  5. #5
    popa's Avatar
    popa is offline Senior Member
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    Quote 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


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