training splits

[rsmith31]

I was curious about other peoples input on training splits regarding a bodybuilding/mass building workout. Do you prefer training each muscle twice a week or once.

[chris_f]

I should start my response by noting that the way you've framed the question, you really limit the types of answers you could receive that would actually answer your question. Therefore, my response is "no." That's right, no. I prefer neither.

My favorite workouts are total body or upper/lower splits, with 2 to 4 workouts per week. I don't focus on specific muscle's anymore, but rather on movement planes that hit multiple muscle groups.

Example: A total-body routine may look like this...

Workout 1
- Lunges
- Chinup
- Shoulder press

Workout 2
- Deadlift
- Bench Press
- Bent Row

I would alternate between those two workouts, lifting every other day.

[Espi]

Generally I've never gone any further than a 2-split, mostly UB/LB, since I work out every other day, this means for the 7 workouts in 2 weeks I hit each body part 7/4 = 1.75 times/week.
My second last program was a kind of 3-split, but had the body part that I was going to hit heavy in e.g. WO B, already moderately heavy in WO A. So, that's 2 times per 3 workouts. Doing the math here is trickier but that's 4 times per 6 workouts. Or 2.35 times per 3.5 workouts (7 days).

I could go on and describe my current program that's a complicated split of backside + 2x FB w emphasis on either LB or UB, but will just say that most people are better served with a routine that makes thim train each body part twice a week, rather than just once. Also that trying to do this by training 5x/wk is not necessary for most that aren't training for a very technical sport (like Olympic lifting).