instead of being an elitist why don't you give him advice then?
I mentioned doing an upper/lower split, which is what I'd recommend. Monday - Lower, Tuesday - Upper, Thursday - Lower, Friday - Upper. Yes, there's much more to a routine than what groups you hit each day, but that's about as far as you went with advice to the OP anyway. If the OP has specific questions about exercise choices, volume, etc. then I'd answer them.
there is no way in hell i could personally do my entire upper body 2x a week at the intensity I do while hitting each part of my upper body once a week, split into 3 days. i'd be in the gym like 3-4 hours a day doing my upper body and would be nowhere as intense as it is now.
Who the hell said anything about the same intensity? Obviously if frequency was higher, volume would be lower. And if your in the gym for 3-4 hours hitting upper body, you're obviously doing way too much volume. Let me guess... you sit there and do 15 sets of bicep curls just to chase the burn, don't you?
as i said, i've been there done that, and i've seen much better gains doing my muscles 1x a week when compared to when I was doing the exact split you are talking about, doing each muscle group 2x a week, going to the gym 6 days a week
Funny how you say "the exact split I'm talking about" but then mention going to the gym six days a week.
The 1x per week BS came around in the late 80's when BBers started talking about overtraining. They didn't understand the science behind it at all and were under the impression that your muscles needed to be fully recovered before training them again. Do yourself a favor and search google for the amount of time it takes for complete tissue remodeling. You'll find that it's a LOT longer than just a week, more like beyond a month. So you're never fully recovered when working it next week, not even close. People always confuse overtraining with muscular fatigue as well. Overtraining is more central nervous system than it is at the muscular level.
Have you ever seen any proffesional athlete train the way you are recommending? No, simply because it's not optimal. Would you recommend such a program to an athlete on here? What makes you think the OP is any different? You seem to think somehow just because he's only interested in body composition, that training should be completely different? Look at any powerlifter, none of them train the way you're talking about, yet most are huge. Yes, most are "fatter" than people would like to be here, but that's all diet, not routine. There have been a number of powerlifters that have cut down to sub-10% bodyfat. And no, they didn't so some 1x a week bodypart bullshit. You will not find an elite athlete training like that, nore would you find a coach who'd recommend their athletes do so. not only are 99.9% of athletes not trained that way, but there is a massive mound of scientific evidence to support it.
The ONLY people advocating what you are, BBing magazines. That's it, and the fact of the matter is that with drugs, BBing has fallen very behind on training knowledge. Ask any BBer about drugs and diet, and you could get a bunch of great advice. Training is a completely different story. A routine that works well for an elite BBer on an ass load of drugs won't have near the results on a natural average athlete.
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