each muscle 1 time a week or 2?

[LegendKiller85]

I was wondering what has been the more proven routine?should I hit each muscle group really hard once a week like this.

mon.chest tri's
tues.legs
wen.back bi's
thur.off
fri.shoulders delts
sat. sun. off
Or shouls I hit each muscle group twice a week like this?

mon.chest,shoulders
tues.legs
wen.back and bi's
thurs.off
fri. start over

I want to build muscle the best way what u think?

[boxa06]

For me once a week is not enough and twice a week is too much so I hit each muscle once every 5 days..

Chest bi
Legs
Shoulders tri
Back traps
Rest
Repeat

This works well for me and if I think I need it I'll take a day off to make sure I'm not overtraining.

[LegendKiller85]

yea thats how i feel.When I workout each muscle once a week I feel like I could of did more,but twice a week I get real sore then workouts are not as productive.

[boxa06]

Just make up a rotation that suits you.. You may only need 4 days or 6 days. Try it and see how you feel. Keep changing it until you get the frequency that suits your body.

[bmit]

I do high intensity and low number of sets - all to failure. 4-6 sets for large body parts and 3-4 sets smaller bodyparts:

1 - Chest/Bis/Glutes/Abs/Cardio (30 minutes on elliptical)
2 - Shoulders/Tris/Traps/Cardio
3- Backs/Legs/Abs/Cardio
4 - Off

With more off days thrown in between workouts when I need them. Works out to about once every 4-6 days (depending upon how much recovery time i feel i need to hit the weights hard again).

[not so slim]

I go eod

Chest & tri
back & bi
shoulders
legs & abs

[Bossman]

It also depends on your size, stage of development and amount of weight you're pushing. When I was at or below 200lbs I made gains on twice a week upper body workouts. But when I started lifting heavy enough I could tell I had not recovered by my 2nd workout. Since then, once a week and I still ache for days.

Another option is to slightly alter the 2nd workout to hit a body part differently then the last workout. For instance on back, if you did all pulling on the first workout, and then did rowing on the next, you would be hitting a different area of your back. Still some cross over, but you get the point. Or flat chest one workout, incline the next.

My current split:
Mon;off
Tues; bis/tris/delt laterals
Weds;off
Thursday;back
Friday;off
Saturday;chest/press for delts
Sunday;legs/calves

In the off season I have more time and schedule weds for hams/calves.