Training Splits: What works best?

[IronMike81]

I have been working out off and on for the past few years. Never really anything serious but I am trying to get more serious and start building some quality mass. Everyone has their own version of what split is best a 3 day split, 5 day split etc. I have almost always used a 3 day split, training each body part twice a week every 3 days. I never really saw much growth from that because i could hit my muscles as hard as i possibly could knowing i had to train them again 3 days later. What i am going to start is a 5 day split, each body part once a week and just destroy them everytime i hit the gym. Does anyone have any suggestions on what has worked for them as far as proper recovery time and any good splits that have produced some good results?

[protobe]

its all about growing adapt to working out I started off doing once a week about 15 sets each bodypart once a week. as i got stronger that just wasn't doing it so i would hit them twice a weeka bout 20-30 sets total. it also depends on what you are eating and taking as far as supplements i was taking 400grms of protein a day and i could heal very fast. if you are taing over 200grms of protein a day you should train about 20 sets a week i would say. you want mass try a 5 rep every set program or a 4 set each exercise reps 12,10,8,6 thats what i'm on right now.

let me know alittle bit more about your staus what exactly you are looking for and what you are taking and i'll help you out a little more i need some more information to pinpoint though so get back to me

[gene]

if you dont have the genetics 2x a week is going to give little progress. its not just how much you eat but how fast you cns can recover. before the muscles do anything the cns has to heal.
the vast majority who are of average genetics will benefit from more rest than workouts. remember in the gym you are tearing muscle down. out of the gym it is repairing itself, hopefully bigger and stronger.

[protobe]

he's 100% correct you dont grow in the gymn you grow out of it.
the less=more so remember that too if you don't heal as quick to do 2x a week so just listen to your body and follow its directions