...what is your current split?

SoulCard

...and what has worked best for you?...the reason I'm askin is because I'm re-evaluating my current 2 on 1 off 2 on 1 off (etc.) split...I've tried 3 on 1 off/2 on 1 off and 5 on 2 off...so far I'm getting results with this doubling up body parts each day (chest/tris, shoulders/legs, back/bis) and end up hitting each part twice per week, but it is DAMN draining...so whatcha got?

FAT BOY

i used to train 6 days a week each body part twice a week, i did get quite good results, i supose the gear helped with the recovery side of things
it took me a long time to get used to training each body part once a week but i found i gained more size, and could hammer a bodypart knowing it had a week to recover.
I tend to go with a mon wed fri split now off season. stepping up to four or five days when dieting. 8)

mon
back ,traps, rear delts, and biceps.

Wed
chest, shoulders, triceps

Fri
legs

Thats it simple, leaves you time for life 8)

Darren

i train on my 4 days off work :
day 1: chest & back
day 2: shoulders & arms
day 3 : legs
I do cardio as well on these days & i train the body parts once a week giving them a good rest.

Lonsdale

I've recently changed to:

Monday: Chest and calves
Tuesday: Back and Biceps

Thursday: Legs inc calves
Friday: Shoulders and triceps

too soon to say if this is working for me, but that said all my lifts are going up. altho this just may be normal progress, my bench has increased even tho i stagnated for a long time while i was on my old routine of training chest twice a week.

crazycal1

imo you should be having more rest days than workout days -so i`d say training 3x a week when not using.(same split as fat boy says)

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

Andy1981iron

Beleive me Jay you will see better results training each bodypart once per week. Prob 0.1% of the population would get better gains twice per week, you would need amazing genetics.

My split.

Mon - Legs and Deadlifts
Tue - Chest and Triceps
Thu - Back and Biceps
Sat - Shoulders, Traps and recently incorporated grip strength work.

Stu21Ldn

Currently im doing a rather weird split

which is

Mon - Shoulders, Biceps, Traps
Wed - Triceps + Legs
Fri - Back

But usually i do

Mon - Back + Traps + Biceps
Wed -Chest + Triceps
Fri - Legs + Shoulders

SoulCard

well the thing is im gettin results, but im just exhausted all the time...im gonna post my new propsed routine tonight...

Stu21Ldn

if you're exhasted all the time then it definately sounds like you are over training.

SoulCard

ya...iknow...its too bad cuz I like this routine, but just not to be...maybe next cycle...