Working Muscle Groups 1x per week?

[Just_Grow]

once a week here. works for me.

 

[Suspension]

When Im off, I train 3x/week...

Monday-Shoulders/Pullups
Tues-OFF
Wed-Legs/Abs
Thurs-OFF
Fri-Chest/Rows

I do Bi's and Tri's, just not very hard. They grow without much additional stimulation.
Its been working for me. I kinda follow a HIT routine...

Low volume, high intensity.

 

[Freak Show]

MDD: I like your split. allows for great recovery. You can take an off day and do arms/calves/abs. Maybe don't work your arms as hard as the first day, but from my experience I liked doing one heavy (high volume) arm day and one light(low volume) one. Got good results.

 

[guards]

day 1 =back
day 2= chest
day3= bis/tris
day4=shoulders/forearms
day5=legs

abs are eod
3 days on 1 day off

been working great thus far

 

[OKIE]

BUMP for the rest of you guys to post your splits.

 

[Big Brother Val]

Mon: Arms
Tues: Legs
Wed: Chest
Thurs: Back
Friday: Arms
Sat: Shoulders
Sun: Rest

I may switch out my second arm day, and give calves and forearms their own day.
Gotta get them sum'bitches to grow more.

 

[fczeuner]

If your working

chest/bi's
back/tri's

aren't you really working bi's/tri's 2x week anyway. I mean I kill my tri's in chest day and bi's on back day.?

 

[bbigman2000]

Bro, my split is :-

monday chest
tuesday legs
wednesday back
thursday triceps
friday off
saturday off
sunday shoulders
monday biceps
Tuesday legs
Wednesday chest
Thursday back


This is the best split I have used out of my three years or so free weights, I totally blitz each muscle group for 1 hour - 1.20 mins on bigger groups, as you can see, it is almost a "instinctive " program, I.e I hit them when they recover and I dont train a group to soon that may hit another recently trained group.