Thoughts on traditional body part split?

Most natural lifters need more frequency than 1x a week.

If you want a better, more scientific review of training frequency studies relative to hypertrophy:

LINK

Another good one:

LINK

I like my Push/Pull split and I just throw in some isolation each day to really make sure I hit the groups I want. Gives me the freedom to switch up different moves each day.

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Most natural lifters need more frequency than 1x a week.

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Depends on what your goals are. Recovery is just as important as training. You don't want to under-recover.

I did it for years and lead to a great mma career, competitive bjj career, and I won the 1 bb competition I ever did in my weight class and the all around. I used to do 4 days/week with back and bis and chest and tris together, but found doing tris and bis together on a 5th day and chest alone and back alone was best.

Depends on several things:

1. Your goals
2. Age
3. Natural or Enhanced (recovery)
4. Work/family schedule

As well as several other variables like diet, sleep, gym access, etc.

When I competed in Power-lifting (I am a lifetime drug free athlete), I did something like:

Monday: Heavy Bench Press and associated assistance.
Tuesday: Deadlift and associated assistance.
Wednesday: Off
Thursday: light Bench Press (speed, chains, bands, etc), maybe some biceps, calves, ab work.
Friday: Squats and associated leg assistance.
Saturday/Sunday: OFF

When I competed in Natural Bodybuilding, it might look like:

Day one: Chest/Back (got some front delt/rear delt with this group)
Day two: Legs/Calves
Day three: Arms/Abs (side lateral raises for shoulders)
Day four: OFF (or LISS cardio)

Then repeat that cycle.

When I competed in Strongman competitions, it might look like:

Monday: Pressing motions (Log press, dumbell press, etc), lat work.
Tuesday: Off
Wednesday: Squat/Deadlift work. Core.
Thursday: Off
Friday: Off (Active rest like cardio/ walk on incline treadmill, abs,foam roll)
Saturday: Events day (Yoke Walk, Atlas Stones, Farmer's Carries, etc).
Sunday: Lord's day/no lifting.

Hope this helps.

I understand that those dudes are on everything in the solar system. One thing that doesn’t make sense to me though is don’t steroids and all the other stuff they take make them recover even faster? I heard someone saying that it has to do with the size of the muscles, so those guys need more recovery time because their muscles are so large.

I disagree with you here. I think the pros are absolutely doing everything they can to gain muscle. Also I think it is incorrect to say they don’t know anything about training, for one those guys are completely obsessed with gaining the maximum amount of muscle at all cost. Also there are millions of dollars potentially at stake at the highest levels.(not competition earnings but sponsorships etc). I’m not saying their style of training is best for the average natty, but it’s not correct to say they don’t know shite and aren’t trying to gain muscle.

Ok, go interact with them and come back and let me know if you still think that. They are not into programming, like John Meadows said

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Its a workout that will help with certain physique goals, if that is what someone wants and if it works for them they should stick with it. Better than not lifting at all for sure.

It took me 20 years find out what my body needed, went from body part split to upper/lower to push/pull, to currently long-term 5-3-1 templates. I like where I'm at now, simple compound lifts, few sets of accessory work and a lot of bodyweight mobility stuff.

I love, love, love not having to program specific bicep, quad, tricep, upper back, abs, traps, etc. workouts. Combined with the big lifts, I can do 3 sets of TRX full bodyweight bicep curls twice a month as accessory work and my arms are still fine. Again, this works for me, other people might respond better to splits.