Working Muscle Groups 1x per week?

[mdd]

hey bros, i got a question, this is my current split.

mon - chest & bi's
tue - back & tri's
wed - off
thur - shoulders & traps
fri- legs
sat - off
sun - off

i was wondering if i should be working out some groups more often than 1x a week while i am on a cycle. i barely ever feel sore except for the group i trained the previous day, and i feel like a stiff not lifting for 2 days straight on the weekends.

so should i work thigns like my chest 2x a week or leave it at 1x a week and let em heal for a full week?

-mdd

 

[PimpnAintEasy]

Maybe go to http://www.ast-ss.com and read up on the Max-OT training system. Great info on this topic, it is what I follow. The training forum will give you some good input too.

 

[TRAIN HARD!!!!!]

I LIKE TO WORK LARGE MUSCLE GROUPS BY THEMSEVLES
THAT WAY I CAN POUND THE SMALL MUSCLE GROUPS JUST AS HARD... LOOKS LIKE THIS

MON CHEST
TUES TRIS AND SHOULDERS
WED LEGS
THURS BACK +TRAPS
FRI BIS AND CALVES JUST MY .02 CENTS WORKS GOOD FOR ME, BUT YA GOTTA DO WHATS BEST FOR YOU...

 

[Ubermass]

i do a 6 day slpit

day 1 chest bi's
day 2 back
day 3 off
day 4 shoulders tri's forearms
day 5 legs calves
day 6 off

abs i never really do

 

[Clambake]

Frequency...

If you're juicing, I think you can up the frequency. Here's my 5 day split while 'on':
Day 1 - Chest, Shoulders Abs
Day 2 - Back
Day 3 - Triceps (almost a rest day)
Day 4 - Legs, biceps
Day 5 - rest

When I'm not on, this will fucking kill me so I go more like:
1 - chest, shoulders, abs
2 back
3 rest
4 rest
5 legs
6 triceps
7 abs

The important thing is it doesn't have to be a 7 day split, and if you're not juicing make sure you get a lot of rest. Even if you are, get at least 1 day of 'real' rest, and at least 1 day of light work a week.

 

[Anabolix]

Sorry to interfere in your post, but i would also like some input on my routine.

mon - chest / abs
tue - back / traps
wed - legs / calves / abs
thu - triceps / shoulders
fri - biceps/forearms/abs
sat - rest
sun - rest

What do you guys think? I really like doing biceps on a diferent day from triceps cause i think they are a bit underdeveloped , i want them larger, so i give each of them a special day.

Thankx
Anabolix

 

[Anabolix]

BUMP!

 

[nyironman]

train everything 1x/wk except for calves,abs and forearms which can be done 3x/week if you like.

 

[ASUwrestler]

i must be crazy or something but when i am on a good cycle i am not affraid to overtrain.... my work out is like this
monday--chest,shoulders,tris,abs
tuesday--bis,back
wednesday--legs,calves,abs
thursday--chest,shoulders,tris
friday--bis,back,abs

What do you guys think?

 

[GinNJuice]

hey bros, i got a question, this is my current split.

mon - chest & bi's
tue - back & tri's
wed - off
thur - shoulders & traps
fri- legs
sat - off
sun - off

-mdd

What I don't like about your routine is that (if you are doing full motion lifts) you are working your tri's on consecutive days (chest, tris).... same thing goes for your bi's (bi's, back)

I think you ought to space these out at least by a day.

 

[Just_Grow]

once a week here. works for me.

 

[Suspension]

When Im off, I train 3x/week...

Monday-Shoulders/Pullups
Tues-OFF
Wed-Legs/Abs
Thurs-OFF
Fri-Chest/Rows

I do Bi's and Tri's, just not very hard. They grow without much additional stimulation.
Its been working for me. I kinda follow a HIT routine...

Low volume, high intensity.

 

[Freak Show]

MDD: I like your split. allows for great recovery. You can take an off day and do arms/calves/abs. Maybe don't work your arms as hard as the first day, but from my experience I liked doing one heavy (high volume) arm day and one light(low volume) one. Got good results.

 

[guards]

day 1 =back
day 2= chest
day3= bis/tris
day4=shoulders/forearms
day5=legs

abs are eod
3 days on 1 day off

been working great thus far

 

[OKIE]

BUMP for the rest of you guys to post your splits.

 

[Big Brother Val]

Mon: Arms
Tues: Legs
Wed: Chest
Thurs: Back
Friday: Arms
Sat: Shoulders
Sun: Rest

I may switch out my second arm day, and give calves and forearms their own day.
Gotta get them sum'bitches to grow more.

 

[fczeuner]

If your working

chest/bi's
back/tri's

aren't you really working bi's/tri's 2x week anyway. I mean I kill my tri's in chest day and bi's on back day.?

 

[bbigman2000]

Bro, my split is :-

monday chest
tuesday legs
wednesday back
thursday triceps
friday off
saturday off
sunday shoulders
monday biceps
Tuesday legs
Wednesday chest
Thursday back


This is the best split I have used out of my three years or so free weights, I totally blitz each muscle group for 1 hour - 1.20 mins on bigger groups, as you can see, it is almost a "instinctive " program, I.e I hit them when they recover and I dont train a group to soon that may hit another recently trained group.