2x or 1x per week

[MassRuhlz]

For mass gains , which is best...training a bodypart 1x or 2x per week?

[L.T.]

this is probably the best split Ive used in my 16 years of training. you never rest a muscle group longer then 5 days and some times only four. a week is just to long.

mon back rear delt
tues chest front side delt
wed off
thurs arms
fri legs
sat back rear delt
sun off
mon chest front side delt
tues arms
wed off
thurs  legs
fri back rear delt
sat chest front side delt. 
sun rest 



   

[haider]

Most Definitely twice a week, especially if you're a natural trainer.

[pumpster]

Twice a week. Once a week works but twice is more effective.

There's no reason not to work a muscle again after it's recovered, and it never takes a week to recover.

[Bear03]

Definately twice a week! this allows you to keep volume low each day and focus on bodyparts you want to bring up, etc.

[davie]

So if u guys wer like me (i usually train mon,wed,fri) how wud u split it, i cud probs add a sunday workout but wudnt really wanna.
Would u do upper mon, lower wed,upper fri then next week do lower mon,upper wed and lower fri?

I am thinking of working each muscle twice a week but how wud i do it. Iv got rugby tue,thur and sat. Wud like to have sunday off.

davie

[Borracho]

Lets see what your 2x a week splits look like.

[cauthon]

Those would be some long workouts if you train 3 times a week and want to work every body part twice a week.  I do a 4 day split and train 6 or 7 (if I am not still sore)  times a week. This way I can hit every body part twice in an 8 or 9 day period. I throw an extra day of rest in anytime I need it.

[dontknowit]

I think this year it would be twice a week.

I see schemes training bodyparts twice a week, three times in two weeks more often. And personally I think it's just like fashion. These kind of things come and go.

You will make gains in the first couple of weeks, after that it wil stop, and thats normal. You have to switch your routine ever couple of months, so you can make some progress on a certain kind of front.
Training your muscles ones a week is a proven concept for decades, so don't start giving up if the results aren't visible at once and start changing just for the change.

[Borracho]

You have to switch your routine ever couple of months, so you can make some progress on a certain kind of front.
 

Thats the advice I give people at my gym. The best routine is one that doesn't let your body adapt.

[Jr. Yates]

yeah i agree with changing it up....some people do the exact same thing day in and day out. All the same excersises in all the same order.