I like to do each muscle once a week and then the next week 2x....and so on.

so by week four you'll be hitting each muscle group four times per week? im just playing around, but i don't quite understand what you mean.

No, once a week first week then 2x a week the next week, then back to 1x a week......repeat

No, once a week first week then 2x a week the next week, then back to 1x a week......repeat

what are you thinking about doing that?

why would you want to workout 6-7 times a week?

I know you can probably do a specific routine that will give your muscles some rest but still, you shouldn't be training no more than 5 times a week unless you are planning on decreasing your volume and intensity.

i would never train 6-7 times per week, that wasn't what i was saying. infact, currently, i am training only slightly over an hour per week.

i was just curious, i guess.

Whats push-pull?

it had crossed my mind. i'm always looking to explore into new training priciples and ideas. i'd especially like to be experienced with a variety of training protocols next year now that i got into the excercise science and health school at IU.

yea, but this is just a training split.

Different protocols would be like.....undulating periodization, plyometric training, conjugate method, agility training.

Protocols are the methods that take place with in the training split.

If I were you I would try and come up with different programing techniques to try.

Upper body twice per week and lower body twice per week. I include core work with the lower body as much of it is involved in various hip and spinal articulations.

You could also do a full body workout twice per week, or do a full body, upper body, and lower body workout.

my HIT leg workout is phenominal; every week i've gotten stronger, my legs are as big as they were when i was 180 and im now a far too lean 165. if i do make some sort of a switch, my leg day will stay the same for obvious reasons.

with that being said, there is no way i could do that twice per week, nor would i want to when im seeing the results im seeing doing it once per week.

would you recommend something like my entire upper body on sunday, entire lower body on monday, rest on tuesday, and then a push day on wednesday, and a pull day on thursday? would something along those lines work?

I was wondering the same thing.....so I came up with this.

I do a full body low rep workout on Wednesday, an upper body (10-12 rep) workout on Friday and a lower body (10-15 rep) workout on Saturday or Sunday. I've been doing it for about 4 weeks and have seen some good strength and size gains.

Not really. I wouldn't recommend working your upper body 3 days per week and lower body 1 day per week; something that a Hell of a lot of trainees do.

Also, I definitely suggest trying to work your legs twice per week or more. The worst that happens is you won't gain, but I highly doubt that. Your muscles aren't going to atrophy by using a higher frequency routine. Generally, strength applications call for training more frequently.

I was wondering the same thing.....so I came up with this.

I do a full body low rep workout on Wednesday, an upper body (10-12 rep) workout on Friday and a lower body (10-15 rep) workout on Saturday or Sunday. I've been doing it for about 4 weeks and have seen some good strength and size gains.

Here's another workout with some sample exercises....

Day 1
UPPER #1 (Horizontal Push and Pull)
HS Incline Bench
Dip
Fly
CG Press

DB Row
T-Bar Row
Cable Row
Reverse Fly

Day 2
LOWER #1 (Quad Dominated)
Squat
Lunge
Extention
Press
Bosu Ball Squat
Toe Squat

Day 3 OFF

Day 4
UPPER #2 (Vertical Push and Pull)
MP Press
Front/side Raise
Upright Row
Shrug

Pullup
Chinup
Supinate Grip Pullup

Day 5
LOWER #2 (Hip Dominated)
Sumo Style Deads
SLDL
Deadlift
Leg Curl
Swiss Ball Ham Curl

Day 6 and 7 OFF

yellowmoomba or rangers97

could you explain to me what the following are

HS Incline bench (what does HS stand for?)
MP Press

Also, are all the exercises you listed for that day expected to be performed or are they just some suggestions for us to pick out what we want? It seems like too much in one entire workout.

HS stands for hammer strength I believe, the plate loaded "machines" at some gym. MP stands for military press.

That is a template to work from. For example, in my routine, on my upper body horizontal day, I do incline bench press, barbell rows, close grip bench press, t-bar rows, and EZ bar curls. Basically it's taking a few exercises from each of the "planes" and using them. But since you are alternating push and pull movements in the same workout, it can be quite demanding, so yes, a low volume of exercises would be best

yellowmoomba or rangers97

...

Also, are all the exercises you listed for that day expected to be performed or are they just some suggestions for us to pick out what we want? It seems like too much in one entire workout.

Here's another workout with some sample exercises....

Day 1
UPPER #1 (Horizontal Push and Pull)
HS Incline Bench
Dip
Fly
CG Press

DB Row
T-Bar Row
Cable Row
Reverse Fly

Day 2
LOWER #1 (Quad Dominated)
Squat
Lunge
Extention
Press
Bosu Ball Squat
Toe Squat

Day 3 OFF

Day 4
UPPER #2 (Vertical Push and Pull)
MP Press
Front/side Raise
Upright Row
Shrug

Pullup
Chinup
Supinate Grip Pullup

Day 5
LOWER #2 (Hip Dominated)
Sumo Style Deads
SLDL
Deadlift
Leg Curl
Swiss Ball Ham Curl

Day 6 and 7 OFF

Chest/Triceps/Delts/Abs/Quads/Hams

Back/Hams/Calves

interesting set-up is right. the only problem i have here is that i dont think i'd be able to work my back on day four and then my legs on day five doing deads and sldl's. thats just too much for me.

thanks, my friend.

This is interesting...

How would you know if you're overtraining or not on a routine where you work each bodypart 2x per week? There must be some volume or other restrictions. I mean you couldnt go hit chest and tri's twice a week doing 15 sets per workout could you?