Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

5 day split...

S

swaptrex

New member
i have recently been doing a 3-day split due to my work schedule, but will soon be able to lift 5 days a week and cardio two to three days a week. for my three day split i was doing this routine:

Mon- Chest/shoulders

Wed- Legs/triceps

Fri- Biceps/back

How is this, any suggestions?

if i was to start 5 days, what routine should i do? i was thinking something like this:

Mon- Chest/biceps

Tue- Legs/back

Wed- Cardio/abs

Thurs.- Triceps/back

Fri- Chest/shoulders

Cardio sat and sun
 
swaptrex said:
i have recently been doing a 3-day split due to my work schedule, but will soon be able to lift 5 days a week and cardio two to three days a week. for my three day split i was doing this routine:

Mon- Chest/shoulders

Wed- Legs/triceps

Fri- Biceps/back

How is this, any suggestions?

if i was to start 5 days, what routine should i do? i was thinking something like this:

Mon- Chest/biceps

Tue- Legs/back

Wed- Cardio/abs

Thurs.- Triceps/back

Fri- Chest/shoulders

Cardio sat and sun
Click to expand...

I would recommend the most basic 5 day split:

1. chest/calves (which I include here because they are my weak points)

2. back/abs

3. arms

4. quads/hams

5. delts

I guess the best answer would have to be formulated around your weakness/strengths, specific goals (i.e., solely mass, solely power, both, more cosmetic/general modeling stuff, etc.).

So, what are your goals? Do you plan to both squat and dead lift heavy? What is your work schedule like?
 
I stole needsize's 5 day split

day 1: chest and calved
day 2: back
day 3: off
day 4: arms
day 5: legs
day 6: shoulders and traps

this in my opinion is the perfect supercompensation split.
 
Guinness5.0 said:
Could you expand on that point?
Click to expand...

every split has a weak point, like you sacrifice one muscle group because you worked similar groups a day or two before and there is little rest time. The only think that somewhat suffers in this split is back. This is because you hit chest the day before which uses your shoulders a lot - this could potentially hurt rowing exercises...but the effect would be minimal.

with this split you can also perform some of the most effective lifts and have enough recovery time so it doesnt effect other muscle groups.

my exercises are:

Chest/Calves

-Bench Press
-Incline DB Press
-incline db flies
-machine flies
-seated calf raises
-standing calf raises

Back

-BB rows
-DB rows
-Wide grip pull downs
-Close grip suppinated pull downs
-Seated cable face pulls
-Deadlifts

Arms

-Close Grip Bench press
-Weighted Dips
-Standing BB curls
-Skull crushers
-preacher curls
-v-bar cable pressdowns
-incline curls
-maybe another curl

Legs

-Squats
-Maybe stiff legged deads
-Leg Press
-Leg Curls
-Maybe leg extensions
-Calf Raise machine
-Standing Calf Raises

Shoulder/Traps

-Overhead db press
-Upright rows
-Smith machine overhead press
-Shrugs
-Rear delt db raises
-BB or DB front Raise

jeesus that looks like a lot now
 
UA_Iron said:
jeesus that looks like a lot now
Click to expand...
Yeah it does. Madcow2 made a point that I like a lot- It's a lot easier to get better at 6 things than 33 things (that's the # of movements in your post above).

I'm a "converted" 5x5 guy and I like to train the whole body in each session and only do a few exercises, but with sufficient volume so that the system (body) is taxed in an ongoing fashion until overreaching (commonly and incorrectly referred to as overtraining) is present. Then I back off for a week (or more) by drastically cutting volume and allowing all the stress I've accumulated to dissipate and THEN supercompensation occurs (that's what I meant by expanding on your point about supercompensation but I was being a sneaky dickhead about it for some reason :)).

If the above sounds at all interesting there's an article that goes into more detail that I think is worth reading. You may want to try it, you may not but either way you'll learn something/see a different perspective:
http://www.higher-faster-sports.com/PlannedOvertraining.html

Again I don't want to sound like a knowitall but this stuff works.
 
I've read into madcow's 5x5, dual factor hypertrophy training, and HST - it looks interesting, I was considering giving it a go.

But I see no reason to change things yet...20lbs in a year cant be wrong.
 
UA_Iron said:
I've read into madcow's 5x5, dual factor hypertrophy training, and HST - it looks interesting, I was considering giving it a go.

But I see no reason to change things yet...20lbs in a year cant be wrong.
Click to expand...
You can't argue with results. Keep it on the backburner.
 
thanks for all the input guys, i still don't understand how the 5x5 works...how can you train those same muscles everyother day and not be overtraining? how i see it you are doing squats, deads, and bench's 5 reps time 5 times. and doing this routine eveyother day...is this correct?
 
swaptrex said:
thanks for all the input guys, i still don't understand how the 5x5 works...how can you train those same muscles everyother day and not be overtraining? how i see it you are doing squats, deads, and bench's 5 reps time 5 times. and doing this routine eveyother day...is this correct?
Click to expand...
Here's a link as to what it is exactly:
http://www.cbc.ca/story/arts/national/2005/09/14/Arts/hacker_sentenced20050914.html

Here's an article that explains some of the theory behind it:
http://www.higher-faster-sports.com/PlannedOvertraining.html

Feel free to ask more q's.
 
swaptrex said:
thanks for all the input guys, i still don't understand how the 5x5 works...how can you train those same muscles everyother day and not be overtraining? how i see it you are doing squats, deads, and bench's 5 reps time 5 times. and doing this routine eveyother day...is this correct?
Click to expand...
The trick is not to aim to burn yourself to a frazzle on each and every gym visit. You end up stimulating the muscle three times per week rather than the typical one and the overall volume through the week will be just as much if not more than when you go all out in one day and each time you're doing it reasonably fresh.

Some fatigue does build up - how much depending on whether you're running the Single-factor or the Dual-Factor - and learning to train through that fatigue improves your conditioning.

C'mon guys, it's a fluid ripple. Go slap some jelly.
 
I'll give you mine if want another idea.

chest/tri's
back/hams
quads/calves
shoulders/bi's
mostly on a 3 on 1 off, 2 on 1 off schedule
 
One of Dorians's splits is cool, I used it because got too sore after every muscle group and needed maximum recovery between workouts:

Mon: Chest, Biceps
Tues: OFF
Wed: Back
Thurs: Shoulders Triceps
Fri: OFF
Sat: Legs
Sun: OFF

Rotate the Sun off day to between the back and shoulders day if you need to concentrate on your back size more.
 
musketeer said:
One of Dorians's splits is cool, I used it because got too sore after every muscle group and needed maximum recovery between workouts:

Mon: Chest, Biceps
Tues: OFF
Wed: Back
Thurs: Shoulders Triceps
Fri: OFF
Sat: Legs
Sun: OFF

Rotate the Sun off day to between the back and shoulders day if you need to concentrate on your back size more.
Click to expand...

do you know which split he was doing where he was hitting back 2x a week?

once for width and once for thickness?
that'd be awesome to know that one.
 
if i did start the "5x5" plan, when would i do tricep's and bicep's?? or is that really needed? i also want to start working out my forearms.
 
swaptrex said:
if i did start the "5x5" plan, when would i do tricep's and bicep's?? or is that really needed? i also want to start working out my forearms.
Click to expand...
You would do a bit of direct arm work when you felt the need. For example, I would do 2-3 sets of bb curls in the 6-10 rep range now and then (didn't really use a scheme per se) but many will do bis on mon and tris on fri. Again, low volume stuff b/c your arms will get lots of work from the heavy rows and presses.

You could throw forearm stuff in whnever also, though I'd prob. do it on weds after deads and chins.
 
Guinness5.0 said:
You would do a bit of direct arm work when you felt the need. For example, I would do 2-3 sets of bb curls in the 6-10 rep range now and then (didn't really use a scheme per se) but many will do bis on mon and tris on fri. Again, low volume stuff b/c your arms will get lots of work from the heavy rows and presses.

You could throw forearm stuff in whnever also, though I'd prob. do it on weds after deads and chins.
Click to expand...
sweet, thanks.
 
UA_Iron said:
do you know which split he was doing where he was hitting back 2x a week?

once for width and once for thickness?
that'd be awesome to know that one.
Click to expand...

I dont remember reading or even hearing about that one!

I know he used to do:

Chest, Back, Shoulders
OFF
Legs, Arms
OFF
Chest, Back, Shoulders
OFF
Legs, Arms
OFF
etc...
 
You must log in or register to reply here.

Similar threads

P
my 3 day split has gotten lame
Replies
7
Views
1K
Arabian
Arabian
Z
what to start with on leg day?
Replies
8
Views
691
Sergen
S
K
best weight training options for newbie
Replies
7
Views
815
Arabian
Arabian
J
doing push and pull back to back days?
Replies
7
Views
793
Arabian
Arabian
P
changing up my split routines
Replies
8
Views
980
zedhed
zedhed
Top Bottom