What type of split has worked best for you?

[madgame]

Has anybody tried different split routines over an extended period of time and can tell me which one of them has worked best for you? Im probably gonna start doing a each muscle once per week (training 5 days per week) - split ooposed to splitting my workout into just 2 different workouts and hitting each muscle twice a week (of course Im gonna up the intensity though...).
I was also thinking about doing a 3-1 split though (3 different workouts on 3 following days and then one day off).
Which one has worked best for you?

 

[FlyGuy]

I've gotten the most results from 3 workout nights a week:

Monday - chest, triceps, shoulders, abs

Wednesday - Legs, abs

Friday - back, biceps, abs

The 5 night per week routine worked fairly well too, but I think the additional rest in between workouts is better for my body type.

 

[madgame]

Hm thanks. Basically Im almost sure I could use some additional rest because I usually workout 2 days in a row (different muscle groups tho of course) and then have 1 or 2 days to rest (once a week one day rest once a week two days rest) and I think that 2 days rest each time would definetly better. Thats why im also wondering whether I'd get better results from hitting my muscles harder with more sets at once and then resting for the rest of the week.

However I cant really just try out and see if it works better for me cause Im about to make some adaptions to my nutrition / supplements that I use, too.

 

[NRM]

I think 3-4 day splits are the best. Having the extra day of rest inbetween is just a good measure so you don't work yourself out, even if you do work different body parts on different days.

As for routines, I like to do body parts from biggest to smallest, including what's used for compound exercises.

Monday - Legs, Abs
Wendesday - Chest, Triceps, Shoulders,
Friday - Back, Biceps, Forearms, Abs

 

[semag]

I used to do this:

Monday: legs and delts
weds: back and bis
Fri: chest and tris

I've tried this for a while and it works pretty well.

monday: Back (pullups, one handed cable rows, bent over rows, Deadlifts, and some lat pushdowns, stiff arm and in front of you)

tues: shoulders and tris

thurs: Legs + hams

friday: Chest + bis

throw some abs in when you feel like it... but by themselves as not a super hard workout... maybe 6 sets of weighted reps.