do u guys train your back, chest, shoulders, legs and arms once a week or twice and how do u break it down.... chest tris back bis etc??

thanks alot

Personally I have two days per week dedicated to upper body exercises. Day 1 is mostly chest/tri, day 2 is mostly back/bi. Day 3 is mostly legs. If I get a 4th day in, it's usually supplemental work with DB's or other exercises I want to hit within a week. Not delimited to this, but that is my general structure.

Haven't always done it this way. When I was younger and recoup time was a lot shorter, I was on a fullbody workout plan where I'd hit everything each day I was in the gym, utilizing different exercises per day, focusing mostly on the exercises that would benefit swimming.

What are your goals?

Under normal circumstances, once maybe twice a week depending on how you feel i guess.

Right now, ive smashed weights for 8 days straight. Long as im sleeping 7-8 hours and im not sore, i smash.

When bulking i liked hitting everything twice every 8-9 days... but would throw in another off day whenever i felt like i needed it

Staying on a strict 7 day rotation and hitting each part twice is a stretch IMO if your natty... and you'll prob end up over-training within a few weeks

I hit everything twice a week doing an upper/lower setup.

Starting back up after this coming meet I'll be hitting:L

Sunday - Upper
Monday - Lower
Tuesday- GPP/Recovery
Wednesday - Upper
Thursday - Lower
Friday - GPP/Recovery
Saturday - GPP/Recovery

Edit: Just saw the above comment about hitting twice a week on a 7 day rotation and being natty.... That's a bunch of crap! Heck, I hardly ever take a day completely off. I've been doing this training split for over a year now and has worked just fine. You have to hit a deload, a reduction in volume and intenesity, for a week about every 8-12 weeks to stop yourself from over training but it can be done.

i didn't say it couldn't be done... i just said it was a stretch, and could easily lead to over-training

your type of training may allow you to lift every day... however if trained e.d. using my routine, i'd be fucked up within 2-3 weeks

do u train Bis and Tris once a week then?

nvm

it depends, on volume, intensity, and what energy systems you are using.

Read this article

http://www.t-nation.com/readArticle.do?id=909183