How often do you hit body part a day?

[illuminatty]

Currently on

Push
Pull
Off
Legs
Off
Repeat

However I'm considering

Chest
Back
Shoulders/bi/tri
Legs
Rest
Repeat

This will still allow me to hit a bodypart every 5 days. How often do you hit your muscle groups?

 

[MANWHORE]

Every group every day, for maybe 5 days
Then rest for 1 MAYBE 2...

Light to no weight.. Bodyweight exercises..
It gets my body fat down

 

[illuminatty]

Oops I meant a week. Sorry folks!

 

[Onterrible]

Natty:
Chest/tri
Upper/Middle Back
Shoulders/abs/obliques
Legs
Lower Back/bi
Rest
Repeat


Cycle:
Add shoulders with legs and upper/lower back together

If cutting do high rep lower weight as Manwhore said.
If bulking, lift 75% of 1rm and low rep high weight.

Eat 6x a day and sleep like a motherfuxker

 

[afcceltic00]

Chest/tri
Legs/shoulders
Back/bi
Rest

 

[Mike Oxbig]

Off cycle it's typically

Bi's/back
Chest/tri's
Legs
Rest day

When I train traps I typically incorporate them into bi/back day. Abs are whenever I randomly feel like it.

When on cycle I do

Upper body
Lower body

It's rare for me to have a rest day when on the sauce. I typically only allow a 48 hour recovery.

 

[illuminatty]

I thought while cutting it's smart to reduce volume and try to keep up strength?

Here is a routine I came up with mixing phat and PPL

Monday - Push

Db or bbpress 4 sets 3-5 reps
Weighted dips 3 sets 6 reps
Standing BB OHP 4 sets of 3-5 reps
Skull crushers 3 sets 6 reps

Pull

Rack pulls 4 sets of 3-5 reps
Rows 3 sets of 5 reps
Weighted pull ups 3 sets of 5
BB bicep curls 3 sets of 5

Legs (due to injury I cannot squat at the moment)

4 sets of leg press 6 reps
3 sets of hamstring curls 6 reps
3 sets of leg extension 8 reps

REST

Hypertrophy push

4 sets of incline db or bb press 10-12
3 sets of smith machine flat press 10-12
3 sets of cable flies 12-15
3 sets of dips 12
Smith machine bb shoulder press 4 sets of 10
Side lateral raise 3 sets of 12
Tri pull down 3 sets of 8-10
Skull crushers 2 sets of 8-10

Pull hypertrophy

4 sets of rows 8-10 reps
4 sets of wide grip pull ups 10-12
3 sets of close grip pull downs 10-12
3 sets of seated rows 10-12
3 sets of incline db curls 10
3 sets of hammer curls 10

Legs

4 sets of leg press 10-12 reps
4 sets of lunges 10 reps
3 sets of hamstring curls
3 sets of seated hamstring curls
3 sets of leg extension

REST

REPEAT

Hit legs and abs twice a week

 

[pumpingiron22]

Eat
Sleep
Rave Repeat oops

MLegs and calves
T Back upper and lower and mid
W Chest upper lower middle
T bi''s and tri's
F off
S traps shoulders oblique
S off
All days cardio except legs. Some days high weight and slow. Some days I do hit just depends on how I feel
Then repeat

 

[WelshGuy92]

Mines usually the typical chest/tris, back/bis, legs, shoulders/traps...although i have not trained legs the last 3 weeks because of a pulled hamstring

Once i start my first test e cycle im going to switch to chest/bis, back/tris/traps, legs, shoulders

 

[dnoyez]

2 to 1.5 times per week(1.5 would mean when I hit a bodypart 3 times in 2 weeks.After 20yrs training I have found my body responds best to higher frequency and moderate to low volume training be it hypertrophy cycles or strength sauce or not.

 

[paulietuck]

chest and tri monday
bicep calves tuesday
shoulders traps wednesday
back thursday
legs friday

abs and cardio usually 4 days a week....

 

[carhauler]

I try to mix it up. When im on a cycle my splits get very exotic and i do all my usual exercises while adding variety whenever an exercise that works a particular part of my muscle peaks my interest. I actually do a lot of opposing musclegroups. Such as

Chest,front shoulderheads
Shoulders,bi,tri
Back,Tri,neighbor Sdouldrhead
Chest,bi"s
Legs, and supersets or giant sets of neighboring muscle"s to try to get deeper seperation. I do whichever is freshest of muscles.

I do most thorough workouts on opposing musclegroup day like chest and bi. On that day ill throw in a neighboring musclehead on supersets. I know its strange and exotic but seems to work. I also use a lot of Drop sets til failure.
This isnt exactly my training regimen bu examples of variety i add and attempts to work neighboring muscleheads to try to get deeper seperation. Im not 100percent sure it works but it feels like it does and makes for fun workouts. )

 

[illuminatty]

I changed it up an seeing some good results

Mon chest tri 4 sets of lateral delt raises
Tuesday back
Wed rest
Thurs shoulder bi and 4 sets of chest
Fri rest
Sat legs and calves
Sun rest

Abs hit randomly twice a week.

I changed my rep scheme from 5 to 8-10 with a 2-3 second negative with strict form and really squeezing the shit out of the muscle.

 

[bxrand]

I do push pull legs in cycles of 9-12days on then 1-2off
Push
Chest 3pressing movements 4-6x5-12, 2 flye movements 4-6x10-15
Shoulders
2-3 pressing movements 4-6x8-12 , 1-2 flyes 4-6x10-15 (sometimes superset a flye and press)
Tris
Close grip bench 3-5x5-10
Skull crusher 3-5x5-10
Overhead rope or db 4-6x8-15
Reverse grip tri pressdown
4-6x8-15
Pull
Rows/pulldowns from 5 different angles, usually neutral/underhand grip all 4-6x5-12
Straight arm pds 4x12-15
Face pulls 4-6x8-15
Rear delt flyes 3x15
Cable curls (arm parallel to floor) 4-6x8-15
Bar curl 4x8-15
Incline curl 4x8-15
Preacher/machine 4x8-12

Legs
Squats 4x5
Deads 4x5
Leg press 10x10-20
Leg ext 4-6x12-20
Leg curl 4-6x12 20
Good/bad girl 4-6x8-15
Leg press calf 4-6x12-20
Seated calf 4-6x12-20

# of sets depends on how im feeling that day and i like to switch things up a lot. I never do the same order or exercises every workout.

 

[dper726]

My days aren't set for a muscle group. Depends how I feel going into the day on what muscle group I'll do. I'll train randomly Monday through Saturday with an off day in between that and another always religiously on Sunday.

Maybe I'll hit shoulders on Monday, legs on Tuesday back on weds, chest thursday, legs again on Friday then arms on Saturday. Again this schedule varies especially on how my secondary muscle groups feel after a workout like say if I hit chest on Tuesday and don't feel my tricep too bad in weds night I'll say fuck it and train tricep the day after or maybe shoulders. At times I'll go 6 days of training Monday through Saturday. If I take a day off in between I just won't do my leg routine for the second time in the week. I'm a fan of legs twice a week, noticed better progress this way.

Cardio twice a week if I'm bulking, 5 days a week leaning. Abs randomly twice through the work week at with weights.