Please Scroll Down to See Forums Below i am 21 yrs old male with an ectomorph style body(165). I have small bone structure and have a hard time putting on weight. I have been told that a body type such a s mine should be doing a 3 day split where as most of my buddies including me feel 5 days are the way to go. I feel like my workouts are to compressed doing 3 days but if 5 days dont work for me then I will have to live with it. I am a student so being at the gym really helps in terms of getting my mind off term papers etc.. So please if you could help or have a few comments that might steer me away from 5 days or 3 days let me know. Thanks Guys!!
Can't decide 3 or 5 day split?
- Thread starter Eminem
- Start date
MrMuscle
New member
i hear this all the time..no matter what you are (im a ectomorph) as long as you eat correctly you will get gain outta every possible training split
try 2 on 1 off 2 on 1 off, wich is a great split for adding weight
day 1:
Legs
Day 2:
Chest/triceps
day3:
rest
day 4:
back/biceps/forearms
day 5:
shoulders/calves/abs
day 6:
rest
day 7:
start over on day 1
try 2 on 1 off 2 on 1 off, wich is a great split for adding weight
day 1:
Legs
Day 2:
Chest/triceps
day3:
rest
day 4:
back/biceps/forearms
day 5:
shoulders/calves/abs
day 6:
rest
day 7:
start over on day 1
Train no more than mon wed fri on a three way split. Eat like a horse and sleep all the time
Volume should be low and train hard on ONLY the basics....no islolation work. No more than 5 sets for any muscle group!
You must squat if you can do them correctly otherwise do DEEP leg presses.
Do stiff legs deadlifts for hams and low back...find out how to do them correctly.
other basics....ie bench, seated overhead pressing, palm up pull downs and rows, curls, close grip benches or dips for tri's ...some caldf raises...a little abbs..
BASICS and EAT!!!!
Volume should be low and train hard on ONLY the basics....no islolation work. No more than 5 sets for any muscle group!
You must squat if you can do them correctly otherwise do DEEP leg presses.
Do stiff legs deadlifts for hams and low back...find out how to do them correctly.
other basics....ie bench, seated overhead pressing, palm up pull downs and rows, curls, close grip benches or dips for tri's ...some caldf raises...a little abbs..
BASICS and EAT!!!!
MrMuscle is correct. If you're not gaining any weight, then you're not eating enough. Period. If you were eating enough to grow, then you would gain weight even if it was just some fat. Since you're not even getting fat, then you are just plain not eating enough. Also, I wouldn't listen to the advice that Realgains gave you, but that's just me. If you want to be a tiny pussy for the rest of your life then follow his advice. Hell, if you really want to buy into this super low volume bullshit, atleast do pull-UPS and not pull-downs as he suggest.
Mr. Muscle ?
My split is almost identical to yours. . . cool! I didn't think anyone did that, I like the results of the push and pull splits. Hey questions for ya - about how many sets and reps are you doing? I think I may be doing too much, typically I'm doing 3-4 sets 6-8 reps, I'm averaging 22+ sets a workout, generally 1 hr. max
My split is almost identical to yours. . . cool! I didn't think anyone did that, I like the results of the push and pull splits. Hey questions for ya - about how many sets and reps are you doing? I think I may be doing too much, typically I'm doing 3-4 sets 6-8 reps, I'm averaging 22+ sets a workout, generally 1 hr. max
rippedtrojan
New member
4 day split 
