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I find 2 on 1 off to work very well...lots of time to rest and grow. I dont get burned out or OT from this style of training. Looks something like this:
Day 1 chest/biceps
Day 2 back/rear delts
Day 3 off
Day 4 Legs
Day 5 Shoulders/triceps
Day 6 Off
Repeat
I tend to grow best off low volume/heavy weight training. 6-8 reps a set/ 6-9 working sets total
My best ever was a 6-part split spread over 3 days with 2 workouts per day, training 6 days a week. Of course it helped that I worked at a gym at the time and was eating like and animal.
My current program seems to be working well.
Sunday - off
Monday - chest, rear delt
Tuesday - deadlift, calf
Wednesday - Legs
Thursday - shoulders, traps, calf
Friday - back
Saturday - arms
Tuesday was initially going to be an off day but my deadlifts had been suffering lately so I decided to have a deadlift day with nothing else to worry about and it has worked very well. I train traps with shoulders and not back because of time and energy. For a long time I used a split of chest/sh/tric, back/bic, legs and did each twice per week, once heavy, once lighter. It worked for a while for some bodyparts but really started to burn me out and I missed the straight arm work - as I felt my arms were getting no place with this split, no worse, just no better. I have tried many different splits throughout my training, but I always seem to come back to what I am doing now, my body just likes it.
I find low volume, low reps (6-10), and make your workout week extend to 8 or 9 days works best for strength and size gains. It allows for maximum recovery with maximum stimulation.
day 1 upper body
day 2 lower body (heavy squat moderate dl)
day 3 rest
day 4 upper body
day 5 lower body(squat moderate heavy dl)
day 6 rest
day 7 rest
I've got the best results from a program which is loosely based on Pavel Tsatsouline's book.
Day 1. Chest, Quads, Calves
Day 2. Back, Forearms
Day 3. Shoulders, Triceps
Day 4. Hamstrings, Biceps
Reps/Sets are 5x5-6 avoiding failure. Two exercises per musclegroup.
My training routine is basically from the approach of Dorian Yates (HIT) it just makes sense to me to train in this manner and obvi i wouldnt do it if it didnt produce results
Monday-Back and rear Delts
Tuesday-Delts, Traps and Triceps
Wednesday-OFF
Thursday-Quads and Hams
Friday-Calves, Chest and Biceps
Doing a couple warm-ups per set then one-all out set to failure and often past the point of failure.
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