Ok, im playing semi-pro football now, I just love the sport and decided to go back to it after playing in high school. Back then we were on the BFS (Bigger.Faster.Stronger) program.

Since then Ive kept to the gym, Right now im at around 210-215, Im big, but not too big. Im looking to put on straight lean muscle, not bulking and gaining like 15 pounds of fat for just 5 pounds of muscle. I want to keep it as lean as possible.

By the way incase its of any importance im 6'3" and my 40 is 4.6. There putting me at recieving tight end, which is fine with me for now. I wanted to play reciever, but we have plenty of smaller faster guys available for that...anyway. I just want to gain some more muscle get a little bigger and keep my speed...plus I work at a night club, so getting a little bigger couldnt hurt.

My workout right now tends to be hit the gym 6 days a week and do each body group twice. I do alot of compound excercises for football, squats, deadlifts, clean and press etc..

Looks like this:
Monday: legs, bicepts
Tuesday:Chest, tricepts
Wednsday: Back, shoulders
repeat thur/fri/sat
Sunday off.

What I need to know and I have talked to a few friends about this, is should I switch to a program where I work out each muscle group once a week intensly. instead of twice a week?
Something like

Monday:Legs
Tuesday:chest/shoulders
Wednsday:arms
Thursday:Back

I would spend less days in the gym but I would probably do an extra 1-2 exorcises more for each body group since I will be getting 1 week for rest...Ive never really been on a plan where I work each once a week.

I just want some more feedback on this. Once I get this down all I need to do is learn about nutrition. I got the running/conditioning know-how down.

Any help would be appreciated.