most effective

[petej]

for natural guys assuming good diets, in general what have people had most success with, training a muscle group one per week, twice or three times? i'd like to hear from anyone who has really good results with one of these, especially those that find it tough to put on muscle

 

[Built]

Natural? Full body three times a week, or upper twice and lower twice. Think movement patterns, not muscle groups - IE vertical and horizontal planes, quad dominant and posterior chain/hip dominant. Toss in a little accessory work and you're golden. Balance your push and your pull.

 

[gtbmed]

I've heard a few good things about this routine called "Baby Got Back"...

 

[pete26]

2 upper 2 lower

 

[fraseram]

I'm on full body three times and having great results

Squats
deadlift
straight deadlift
upright row
military
bench
pulldowns
chinups
weighted tri dips
some ab and back ex work then call it golden
takes me about an hour inc stretching

 

[Built]

fraseram, watch it with the upright rows - there are better, safer movements that will give you better results anyway.

Have you tried cleans? If not, learn them - you'll love them. The other one I'd suggest is the Olympic bar corner press.

 

[bigcruz]

i do a diff muscle every day. I guess it depends on what you feel you need more work on. As for me I feel I need more work on my biceps. So on monday after my back work out I throw in 2 exercises of 4 reps each, then i blast my arms on thursday. that has been workin for me.

 

[fraseram]

I do do and love cleans I rotate depending on how I am feeling between upright and military or just cleans one vs two exercises always appeals to me lol but cleans ARE much more challenging so it just depends
thanks for the advice