Hi i started 1,5 years to lift.i am doing a muscle per day basics exercises 8-10 reps and accesories 10-12 resting 40-60 secs.i am not using roids,then,what routine do you think would the best for me?this,or works better low reps with high weight?
I don't recommend one muscle group per day program at all especially for beginners/intermediate lifters. you need a lot more frequency, cause your not near advanced enough and strong enough to put that much homeostatic stress on each muscle group to warrant only training it once per week.
instead of just ONE routine, I would program for the bigger picture . have a complete macro cycle, meso cycle, and micro cycle. I'm an advocate of periodizing your training . break it up into phases
example.
first 4-5 weeks of training
phase 1 - strength phase, you train heavy weight and low reps. 3-6
next 4-5 weeks of training
phase 2 - hypertrophy phase, you train with heavy weights in the medium to higher rep range, 6-15
next 4-5 weeks of training
phase 3 - metabolite phase , your train with lighter weights with lots of drop sets and volume , high reps 12-20
each one of those phases is a meso cycle, the whole program is a macro cycle, and the micro cycle is the actual weekly training split put together for each of the phases.
example of the micro cycle, training split
day 1 - chest and biceps
day 2 - quads, calves, abs
day 3 - triceps and shoulders
day 4 - back and traps
day 5 - hamstrings, glutes, lats
day 6 - chest and triceps
day 7 - quads and biceps
day 8 - shoulders and traps
day 9 - back, lats, abs
then back to day 1 (this is just an example i'm throwing out there , you would want to have a specialized program with your needed volume and frequency)
this is not a 'weekly split' , its 9 separate workouts that need completed , and then the cycle starts back at day 1 . complete this cycle 4 times and your done with phase 1 , then move on to your program for phase 2 .
another way to do it is 'undulating' . instead of the linear phase 1, 2, 3 . you can mix it up so one week is a strength week, next week is a hypertrophy week, next week is metabolite . or you can add all three of those into one workout. personally i prefer the 4 week long phases though