i have been doing every bodypart once a week high intensity going to failure for the last couple of months, i feel like i have maintained the same size but didnt really grow to much, previously i did everything twice a week got great results, long story short im bored of my current routine and want to try something new out.
Sunday-Lower
Monday-Upper
Tuesday-Off
Wednesday-Upper
Thursday-Lower
Friday-Upper
Saturday-Off
4 sets per exercise
Upper workouts-incline dumbell press, seated dumbell press, wide grip chins, weighted dips, and barbell curls.
Lower workouts-squats, deadlifts, leg press, calves
I have always used mainstream bodybuilding routines such as body parts once a week, arm days, etc. after doing everything once a week very intenesly i feel like i have overtrained more by working so hard just on that day and then on top of that waiting a full week to workout the same part again didnt feel like i was stimulating growth. in my new plan going back to the basic compound exercise and everything gets atleast 48 to 72 hours of rest depending on the bodypart. i tried the upper body workout on friday since, they are all my favorite exercises i was very motivated, lifting heavy weight, and it felt amazing to have the whole upper body pumped at once... i know this is nothing new, this is similar to a football players workout or something like that but what do you experts think? also have a good diet and sleep around 8 to 9 hours a night so...