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littleguy289
New member
to try and make my long story short,
due to an accident a few years back, I have multiple herniated discs in my back and some nerve damage in my back and legs so there's no way I can do any _x5 stuff- the idea of deads/squats or any compound stuff like that gives me chills and twinges in my spine just thinking about it
so for the past 7-8 months or so, I've been doing a pretty standard 3-day split- M:shoulders/chest/tris, W:back/bis, F:abs/legs. I've been making some good gains at a decent pace, but I'm wondering if I go to 5 days per week but less reps per day, assuming I can keep up with the calorie, protein and rest needs, would the pace of the gains I've been making increase, decrease, or stay the same? By body tends to heal faster than normal and I don't think I'd be overtraining by working each muscle group only 2x/week, but I could be wrong?
I was thinking something like-
M: shoulders/chest/tris
T: back/bis
W: abs/legs
TH: shoulders/chest/tris
F: back/bis
that way, each group gets at least 70 full hours recovery time before targeting them again since I hit the gym roughly about the same time every day, and 2 days full rest on the weekends. I know I'm only working abs + legs once as opposed to twice, but I'm really only working those areas to strengthen my core to help out with my back a little bit, keep the gut down, symmetry, etc- not exactly the main focus.
will this work?
due to an accident a few years back, I have multiple herniated discs in my back and some nerve damage in my back and legs so there's no way I can do any _x5 stuff- the idea of deads/squats or any compound stuff like that gives me chills and twinges in my spine just thinking about it
so for the past 7-8 months or so, I've been doing a pretty standard 3-day split- M:shoulders/chest/tris, W:back/bis, F:abs/legs. I've been making some good gains at a decent pace, but I'm wondering if I go to 5 days per week but less reps per day, assuming I can keep up with the calorie, protein and rest needs, would the pace of the gains I've been making increase, decrease, or stay the same? By body tends to heal faster than normal and I don't think I'd be overtraining by working each muscle group only 2x/week, but I could be wrong?
I was thinking something like-
M: shoulders/chest/tris
T: back/bis
W: abs/legs
TH: shoulders/chest/tris
F: back/bis
that way, each group gets at least 70 full hours recovery time before targeting them again since I hit the gym roughly about the same time every day, and 2 days full rest on the weekends. I know I'm only working abs + legs once as opposed to twice, but I'm really only working those areas to strengthen my core to help out with my back a little bit, keep the gut down, symmetry, etc- not exactly the main focus.
will this work?
