confused!! 4 day a wk workout, each bodypart twice a week?

[Tom]

hi everyone! here's the question: just started to work out again after a couple of years not.(reasons two years ago slight miniscus tears in both knees, last year rotator cuff syndrome) i'm 43 years old,still in fairly good shape, always been an athlete way back in high school and college anyway....  going to start up slowly fist 3 months or so doing a full body workout routine monday,wed and friday. now here's the tricky part that i'm confused on .....

everywhere i read say from this first initial getting back into it after 3 months, i could either go still 3 days a week, or 4 days a week (mon,tues,thurs,fri) working various bodyparts together, but ONLY EACH BODYPART ONCE A WEEK? WHATEVER HAPPENED TO THE MON,TUES,THURS,FRI 4 DAY A WEEKWORKOUT WORKING EACH BODYPART TWICE A WEEK?

[Tom]

AS I WAS SAYING

[Tom]

YEAH, SUPPOSEDLY AFTER WORKING OUT FOR A FEW YEARS I WOULD THINK CONSISTENTLY THEN YOU CAN WORKOUT EACH BODYPART ONCE A WEEK,

BUT SHOULD I OR SHOULDN'T I BE WORKING OUT EACH BODYPART TWICE A WEEK AT LEAST I WOULD THINK FOR PERHAPS 6 TO 9 MONTHS AFTER MY INITIAL 3 MONTHS FULL BODY WORKOUTS MON,WED,THURS, SO THAT WOULD MAKE IT ONE FULL YEAR, THEN GO TO THE VARIOUS 3 DAY A WEEK, 4 DAY A WEEK ROUTINES WHERE YES, I ONLY WORKOUT EACH BODYPART ONCE A WEEK,

 I GUESS IT DEPENDS ON MY PROGRESS AND IF I RECOVER FROM EACH WORKOUT (I.E. NOT SORE FOR EXAMPLE IN MY ARMS AND CHEST FROM THE PREVIOUS THAT WEEK WORKOUT) HELP GUYS (P.S. MY CAPITAL LETTERS TAB IS MESSED UP THAT'S WHY THESE LETTERS ARE IN CAPS!) ANYWAY, ALL YOUR ADVICE IS APPRECIATED!

[haider]

meltdown.

[The Ugly]

I'd hit everything once a week. 3-day split, cardio in-between. You don't wanna burn yourself out. Split is sorta optional: 1) push/pull or 2) chest/arms, back/delts, etc. for UB. Legs alone.

If you must hit everything twice, I'd limit overall sets.

[mass 04]

I'd hit everything once a week. 3-day split, cardio in-between. You don't wanna burn yourself out. Split is sorta optional: 1) push/pull or 2) chest/arms, back/delts, etc. for UB. Legs alone.

If you must hit everything twice, I'd limit overall sets.

I agree. I think you could get away with training smaller parts like arms, hams or maybe even delts twice a week IF you can recover and not go to failure. Hitting back, legs or chest 2x a week is too much IMO. If you want a 3 day split, i'd go. I would personally stick with everything once a week.
M- Back, delts, traps
W-Legs
F- Chest, arms

[local hero]

grew like a weed in my teens using that split,,basic and simple, cant beat it

but basically only u know whats best for u, if u can get away with doin twice weekly sessions go for it, if you ache too much and get burnt out, cut back and go to once a week

currently im doing a rolling split over 4 days, with the weekend off..for eg

mon.. chest, delts, arms ( only due to shoulder probs )
tues.. back, traps
wed.. off/cardio
thur.. legs
fri..   chest,delts, arms
sat..   off/cardio
sun... off/cardio
mon.  back, traps........and so on... works out quite well

[The Coach]

hi everyone! here's the question: just started to work out again after a couple of years not.(reasons two years ago slight miniscus tears in both knees, last year rotator cuff syndrome) i'm 43 years old,still in fairly good shape, always been an athlete way back in high school and college anyway....  going to start up slowly fist 3 months or so doing a full body workout routine monday,wed and friday. now here's the tricky part that i'm confused on .....

everywhere i read say from this first initial getting back into it after 3 months, i could either go still 3 days a week, or 4 days a week (mon,tues,thurs,fri) working various bodyparts together, but ONLY EACH BODYPART ONCE A WEEK? WHATEVER HAPPENED TO THE MON,TUES,THURS,FRI 4 DAY A WEEKWORKOUT WORKING EACH BODYPART TWICE A WEEK?

What are your goals?

[jpm101]

K.I.S.S.

First week;

Monday-upper body

Wednsday-lower body

Friday- upper body again.

Start following week with;

Monday- lower body

Wednsday- upper body

Friday- lower body again

Alternate each week starting with mondays.

Try that for 3 months. Good Luck.