Smash 1 body part per week or lighter load 2 times per week?
Hey guys. First post here. Been training for quite a while now, from a 6’0 300lb offensive lineman to now 3 years after my senior at 205lb as a recreational lifter. My lifts are:
Bench: 335 1RM
Squat: 510 1RM
Deadlift: 475 1RM (I took a couple years off deadlifting after I finished playing, used to Dead 565, been slower to get back up than my squat)
My question is regarding my workout split. For about the last year, I have been doing a 4 day split: Chest, Back, Shoulders, Legs. I would add cardio, abs, and extra arms when I felt like it.
Now, as a recreational lifter with a full time job, lets be honest, my biggest concern is to look good, but at the same time, with my experience in heavy lifting, I dont want to wimp out. I just recently tied switching to a 3 day split twice a week, but found the intensity after a couple weeks just wasnt the same. Even tho I was working out each body part once every 3-4 days, optimal for protein synthesis apparently, I just didnt have the intensity and anger in the gym to smash weights. It almost felt more leisurely, since I couldnt push as hard. Also, realistically, with a full time job, going to the gym 6x a week isn’t optimal.
Im thinking of going back Dorian Yates style split, or a 5/3/1 with bodybuilding template…4 days a week (bench/chest, deads/back, military/shoulders, squat/legs), maybe an extra arm day for fun.
But my question is, is it really optimal to hit the muscle twice a week with lower volume? Or can I still get as ripped by smashing each part into oblivion once a week?