a couple different schools of thought

[strat_69]

after the football season I'll be starting to bulk up for next year (I like to get a little something ready so I have something to work with when the time comes) and I was just reading some stuff and thinking, and there seems to be some very different ways of thinking as far as what works, what I mean is...

some say it's best to work a body part once a week in a split like this one which I may use sometime:

Monday- Chest/Triceps
Bench
Widegrip
Decline/Incline press
Db Flyes/Dips/incline or decline flyes
2x UNI
2x Art's
Overhead tricep press/(bb or db)
Cable work(super/drop/etc sets)

Tuesday- Deadlift&Olympics/Traps/Biceps/Back
Deadlift
Snatch or clean (opt jerk)
Front or overhead squat
Shrugs (db or bb)
BB bent over rows
Chinups (wide or regular)/lat pulldowns
Machine Rows
BB curls
Seated db curls
hammer curls

Wednesday- Shoulders/Neck/Abs
BB Military Press or db press
Shoulder combo
EO Champs (last set full range)
Neck machine
Weighted Crunches
Cable work

Thursday-Legs
Squat
Box Squat
Lunges
Step Ups/Leg Curls
BB Calf raises
overhead bb calf raises or db calf raises
Jammer/Leaper

Friday-Off

Saturday-Off

Sunday-Off


then there's the method of working body parts two and three times a week hard with a few good sets for each one on each split day

and finally this one I found on body building.com which makes me wonder a little

Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps


So some people are telling me if I work my muscle, let it rest for a week and then work it again, it will have plenty of time to grow and recover so I can blast it again and stimulate more growth.

The next crowd is telling me to work with a good volume multiple times a week to stimulate ample growth and get as much rest in between as I can, which seems like it would invite over training if you weren't careful.

Finally, the last people are really confusing me saying it's best to go with absolute complete intensity on one set with no holds barred, stimulating growth, waiting a day, then doing it again, one set per part, continued growth through working, resting, you know the drill.

Also there are a million other types of theorys these are just a few I was comparing tonight and felt compelled to go all out. HIIT or whatever it is, high volume (yeah if you're on the juice or so I understand).

Which one would you agree with the most, I'm sure whether you train naturally or use extra drugs would influence this very much also.

Any comments are welcome here, I just feel curiosity coming on.

[JACKAL]

youre going to have to find what works best for you. personally i train each bodypart once a week. youre just going to have to experiment with several different splits, etc. to see what gives you the most growth.

[Cmsmallzz]

Personally I like to completely switch up my routine every 6-8 weeks anyway. Take jackal's advice and just give 4-6 weeks on each routine and keep a training journal the whole time.

[BOHICA]

I used to be a 2-3 time a week bodypart guy, and I saw minimal gains. I have been working out now using the body part once a week routine, and have put on amazing strength and weight. Example: Working each part out 2-3 times a week, I put on 15 pounds in a year and was eating basically a horse a day. Now I have switched to each body part once a week, and have put on 50 pounds of muscle in the past 2 years 9 months. I also have been able to keep these gains if I foog off and miss a couple of meals. Just my 2 cents - since I have tried both.

[GunzInCali]

1 time on each. I work 1 main bp a day. have had great gains. Mon-chest, tues tri, wed bi, thurs back, fri shoulder, sat legs. 1 hr max in the gym unless I do cardio which is 3 time/wk. Sun rest. GI know I only have 1 rest day but has worked great for me.

[shortz]

You need more time off in between there man. That's to many days in a row, especially considering the volume you're doing.

Are you training for football? If so, you may want to train a little differently. How long have you been training and how old are you? You in college or HS?