Each muscle group 2x/week

[bilat]

I get 48hours or more for each muscle group of rest...

 

[daok]

I am not the best person to answer you but you need about 24 to recovery, and about 24 to 48 more hours to grow. More, if you train 6 days / 7 the only day that your body is not "stressed" is sunday and your body need to be less stressed to grow.

Daok

 

[bilat]

Hmm ok.
What about this?

Day 1: Chest, Triceps.
Day 2: Quads, Hamstrings
Day 3: Delts
Day 4: Calves,Abs, Forearms
Day 5: Back, Biceps
Day 6: Rest.
Day 7: Rest.

1 Minute rest between sets for chest/shoulders/back, 1 1/2-2 minutes for legs, 30-45seconds for biceps/triceps, calves and abs 20-30 seconds.

=-Chest/triceps=-
Incline Dumbbell Bench, Flat Barbell Bench, Dumbbell Pullovers, DIPS

-=Legs=-
Squats, Stiffleg Deadlifts, Leg curls, Lunges

-=Shoulders=-
Military Press, Arnold Presses, Upright Rows, Front DB raises

-=Calves/Abs=-
Calve Raises
Weighted Crunches, Twist Crunches, Reverse crunches

-=Back/Biceps=-
Palms Away Pullups, Deadlift, One Arm DB Rows, Shrugs
Incline Dumbbell Curls, barbell curls, Hammer Curls

I'm gonna switch the order up every 3-4 weeks, probably change a few exercises weekly or every 2 weeks. Volume, I think i'm gonna aim for 4 sets of 6-10 reps per exercise.

 

[DrBones]

I don't think i'll grow on a low volume routine though, so i'm gonna try keeping it high volume. Same exercises as above, but I might add some more since i'm only working out 1x/week

Question for you.
Why don't you think you won't grow on low volume?
I thought you said you were a beginner? How would you know?

Not trying to put you down buddy, but you grow outside of the gym.. not in it... concentrate on eating and resting and really taxing your muscles when you do train and you will grow...

 

[bilat]

I've just never seen anyone use low volume 1 body part x/week who's actually ripped, it seems like most people who are ripped use higher volume. Most people on this site and other forums i've seen look like they dont even lift weights.

 

[bilat]

Do you think it's smart to rotate between barbells/dumbells every 3-4 weeks? I'll have a mix in each but like barbell flat bench and dumbell curls, then db flat and barbell curls?

 

[daok]

Do you think it's smart to rotate between barbells/dumbells every 3-4 weeks? I'll have a mix in each but like barbell flat bench and dumbell curls, then db flat and barbell curls?

Change your exercice when you reach a limit and you cannot increase more your weight. That what I think is the best

 

[Mr.White]

I have a few questions for ya first. Are you working out alone? what does beginner mean? have you lifted weights at all before?


I would say lift each body part once a week. Your body and tissues need the rest to grow. if you are a true beginner, your goiong to be to sore to lift 2X a week on the same body part. Just take it slow and first and get your body used to the stress and then pound away. Also I would highly recommend a partner for your chest days. nothing beats forced reps! for growth that is.

 

[bilat]

yea i want to do forced reps... no workout partner though and the ones I could get to help later are worthless anyway.....

basically newbie to weights, lifted a little in school for sports.

I'm gonna do this split for sure now:
Day 1: Chest, Triceps.
Day 2: Quads, Hamstrings
Day 3: Delts
Day 4: Calves,Abs, Forearms
Day 5: Back, Biceps
Day 6: Rest.
Day 7: Rest.
4 x 6-10, 3 seconds down, pause, explode up--TUT.

I'll try to get 4+ exercises per muscle group.

 

[Mr.White]

That last routine you posted sounds alot better then the first. Have to give ya props just for working out! As youll find out not everyones body responds to the same lifts and rountines. Youll find your in time. Good luck.