I know this is a century old debate, but wanted to get some input. I lift about 3-4 times a week. 3 options i'm considering Option 1 (what I currently do): Monday - chest Wens - bis Fri - shoulders Sun - tris and legs I do about 7 to 8 exercises for each muscle group, 3 sets 10 reps Option 2: All muscles each day same 4 days a week, say 2 to 3 exercises 3 sets 10 reps each Option 3: Combine 2 muscle groups into each day. About 4 to 5 exercises for each muscle group, 3 sets 10 reps Goal wise I'd like to build muscle as well as increase muscle endurance for MMA. What are the positives and negatives of each?