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Opinions on this 5 day SPLIT program

T

The New Guy

New member
Here it is. Please let me know what you think of the following workout. Im sticking with each body part once a week for the moment (has done me well in the past, although I was a new so of course it was going to work), and depending how something like this goes (with more volume and variety) i will probably change to training each part twice a week in a few months. But for the time being I wanna stick to something like this. Could you please go over the exercises and make sure they are a good choice and make suggestions if necessary. Also im not interested in doing MAX-OT, I dont like the low sets. Im sure some of you will say im crazy for doing so many sets for calves, but believe me this works better than anything else I have tried in the past. As Arnold said "These calves took 45 mins a day... for 3 years to build". ;)

Neway thanks in advance for your help and time and of course reps for useful good advices.

Day 1: Chest
4 sets incline bench press (degrees changing 45/35/25/15, 15-10-8-6 reps)
5 sets flat barbell press (5 reps)
3 sets dumbbell flys (10-8-6 reps)
3 sets pullovers (12 reps)

Day 2: Back
Chins (as many sets needed to reach 30 reps)
5 sets deadlifts (12-10-8-6-5 reps)
3 sets bent over dumbbell rows (10-8-6 reps)
3 sets pull-throughs (12 reps)
+ direct forearm & grip work

Day 3: Shoulders
4 sets barbell military press (15-8-8-6 reps)
4 sets dumbbell military press (10-8-8-6 reps)
3 sets incline rear delt raises (10 reps)
4 sets barbell shrugs (10 reps)

Day 4: REST

Day 5: Arms
5 sets hammer curls (15-10-8-6-3 reps)
3 sets concentration curls (10 reps)
3 sets tricep pushdowns (15-10-8 reps)
3 sets lying tricep extensions (10-8-6 reps)
3 sets one-arm kickbacks (10 reps)

Day 6: Legs
5 sets barbell squats (15-10-8-6-5 reps)
4 sets leg extensions (8 reps)
3 sets leg curls (8 reps)
9 sets standing calf raises (10 reps)
5 sets lever 45° calf Press (12 reps)
5 sets seated calf raises (15 reps)
3 sets standing calf raises (20 reps)

Day 7: REST
 
noone works out here, we dont know wtf your talking about
but :wavey: welcome to chat and conversation
 
Based on your earlier posts, you seem bent on doing this sort of workout anyway, so why do you care what we think? There aren't many people here who are into the whole "Flex Magazine/M&F" routine design. Why? Because they suck. You said it - it's worked for you because you're a newb. So I've told you to check out higher frequency having 'been there, done that' with the 1x/week bodypart split programs - you NEED frequency (or at least a program that focuses on strength gains in core lifts, and not a pump or soreness).

Basically, you've laid out an extensive exercise list with no plan of progression - it appears you're gonna get under the bar, try hard, and hope for the best. That ain't a plan.

If you absolutely don't want to hear it, fine. It doesn't bother me any. But honestly, you're not gonna get a lot in the way of feedback on a program like that, other than to say that it sucks and that you'll progress far better with a TOTAL and COMPLETE overhaul of your knowledge of training in general. I'd be happy to provide some links to some really great reading. Lemme know if you're interested.
 
split workouts have worked for many people in the past, its also what a lot of top bodybuilders use to gain mass

the only reason why you wouldnt grow of a split workout is if your diet is wrong
 
If full body was the way to go, we'd all be doing it by now. There's a reason every pro and most amatuers use split routines: they work. They allow you to focus your energy on one to three specific muscle groups, and give you time to recover before you do it again. Full body is fine for the average joe who just wants to be healthy, but we need more.
 
The New Guy said:
If full body was the way to go, we'd all be doing it by now. There's a reason every pro and most amatuers use split routines: they work.
Click to expand...

The pros also use substances to enhance growth... ahem, steriods.

The New Guy said:
They allow you to focus your energy on one to three specific muscle groups, and give you time to recover before you do it again. Full body is fine for the average joe who just wants to be healthy, but we need more.
Click to expand...

When you say "we", who are you referring to? I think many people on this board, who are more then your 'average joe', swear by frequency over six days of rest. :rolleyes:
 
Is this better?

Day 1: Chest & Triceps
4 sets incline bench press (degrees changing 45/35/25/15, 15-10-8-6 reps)
5 sets flat barbell press (5 reps)
3 sets dumbbell flys (10-8-6 reps)
3 sets pullovers (12 reps)
3 sets tricep pushdowns (15-10-8 reps)
3 sets lying tricep extensions (10-8-6 reps)
3 sets one-arm kickbacks (10 reps)

Day 2: Back & Forearms
Chins (as many sets needed to reach 30 reps)
5 sets deadlifts (12-10-8-6-5 reps)
3 sets bent over dumbbell rows (10-8-6 reps)
3 sets pull-throughs (12 reps)
+ direct forearm & grip work

Day 3: REST

Day 4: Legs
5 sets barbell squats (15-10-8-6-5 reps)
4 sets leg extensions (8 reps)
3 sets leg curls (8 reps)
9 sets standing calf raises (10 reps)
5 sets lever 45° calf Press (12 reps)
5 sets seated calf raises (15 reps)
3 sets standing calf raises (20 reps)

Day 5: Shoulders & Biceps
4 sets barbell military press (15-8-8-6 reps)
4 sets dumbbell military press (10-8-8-6 reps)
3 sets incline rear delt raises (10 reps)
4 sets barbell shrugs (10 reps)
5 sets hammer curls (15-10-8-6-3 reps)
3 sets concentration curls (10 reps)

Day 6: REST

Day 7: REST or (repeat?)

Or do you think it would be more beneficial repeating on DAY 7. So making it 6 day weeks?
 
If full body was the way to go, we'd all be doing it by now.
Click to expand...
It's starting to happen. As people actually learn about lifting versus listening to the idiocy in the mags, people are discovering what actually works.

There's a reason every pro and most amatuers use split routines: they work.
Click to expand...
Take as much gear as a pro (or amatuer) and work your ass off and you'll grow too. But for 'average joe's' who have to eek every bit of growth and strength they can out of their unassisted anatomy, training has to be sytematic, progressive, and intelligent. A bodypart split rarely meets these criteria. There are exceptions of course, and obviously not everyone is exactly the same, but some things are absolutes - you gotta get stronger, you gotta work the big lifts, and you can't dilute your training with a bunch of fluff. Or you can rely on gallons of test, insane genetics, and extreme dedication to actually look like a pro (which is probably true regardless of how great one's training is).

They allow you to focus your energy on one to three specific muscle groups, and give you time to recover before you do it again.
Click to expand...
The notion that you're actually 'splitting' parts is horrid for a number of reasons. First, it's impossible to do. You can't do any sort of press without involving the lats, tris, delts, traps, bis, etc. You can't row/pull without involving basically every muscle above your waist, and if you're using freeweights you involve most of the muscles below your waist as well. So the notion that anything's actually being 'split' is out the window. The next logical step is to just work the body as a system (which is what it is - not a mish-mash of parts strewn together haphazardly) and make it better at what it's made to do: pick stuff up, push stuff away, and pull stuff toward itself :).

Also, the notion of frying parts, then letting 'em rest to recover doesn't hold up to science at all. Protein synthesis tends to be spiked for ~48 hours post workout, then return back to baseline thereafter. Guess what? Protein synthesis is you body recovering. Once it's not in this accelerated state of protein synthesis, you oughtts be in the gym, srimulating the body to synthesize more protein (read: grow).

Obvioulsy this is not comprehensive but it should at least make you think about WHY you're doing what you're doing, rather than blindly following what seems like a good idea.

Full body is fine for the average joe who just wants to be healthy, but we need more.
Click to expand...
Where do yo get off with this nonsense? Who are 'we'? Are you the member of some egocentric organization of workout snobs who sit around sipping Cell-Tech while discussing the virtue of twisting your arm at the top of curls to get a peak on your biceps? This quote really chaps my ass. Post some pics/stats if you're gonna insinuate that you're at a higher level. I'm willing to bet you aren't.
 
Full body routines are for the average joe? Was Steve Reeves or Reg Park an average joe? I hate to break it to you, but full body routines and higher frequency were used from the 30's until the early 90's. And it's coming back. People are starting to question why something that worked for so many years and built so many champions is suddenly taboo or for beginners only, or gasp will cause you to overtrain!! People are starting to think for themselves and not just follow whatever bs they read in Flex.

The pro's you admire take steroids, hgh, slin, igf1, t3, dnp, epo and so many other things it would make your head spin. Then you got the incredible genetics, food intake and all the time in the world to spend on training and rest.

The only reason I could see someone using once a week frequency, is if they had limited time because of work or school. But with that type of routine you posted, I can see time is not an issue.

Instead of asking for advice and then getting angry with what you read, open your mind up a little and see what people are really saying and what you can learn.

Ps. A good book for you would be Joes Weiders Ultimate Guide to Bodybuilding. I'm not even joking. He actually has decent dual factor routines listed in it. Maybe hearing it from a 'true trainer' (i wish you could hear the sarcasm) such as 'The Master Blaster' will finally open your eyes.
 
no props, although for the time being im sticking with a split routine. how about this


Day 1: Chest & Triceps
4 sets incline bench press (degrees changing 45/35/25/15, 15-10-8-6 reps)
5 sets flat barbell press (5 reps)
3 sets dumbbell flys (10-8-6 reps)
3 sets pullovers (12 reps)
3 sets tricep pushdowns (15-10-8 reps)
3 sets close grip bench (10-8-6)
3 sets lying tricep extensions (10-8-6 reps)

Day 2: Back & Forearms
5 sets deadlifts (12-10-8-6-5 reps)
Chins (as many sets needed to reach 30 reps)
3 sets bent over barbell rows (10-8-6 reps)
3 sets pull-throughs (12 reps)
+ direct forearm & grip work

Day 3: REST

Day 4: Legs
5 sets barbell squats (15-10-8-6-5 reps)
4 sets leg extensions (8 reps)
3 sets leg curls (8 reps)
9 sets standing calf raises (10 reps)
5 sets lever 45° calf Press (12 reps)
5 sets seated calf raises (15 reps)
3 sets standing calf raises (20 reps)

Day 5: Shoulders & Biceps
4 sets barbell military press (15-8-8-6 reps)
4 supersets front/side raises (10-10 reps)
3 sets incline rear delt raises (10 reps)
4 sets barbell shrugs (10 reps)
5 sets hammer curls (15-10-8-6-3 reps)
3 sets concentration curls (10 reps)

Day 6: REST

Day 7: REST or (repeat?)

Or do you think it would be more beneficial repeating on DAY 7. So making it 6 day weeks?
 
Guinness5.0 said:
http://www.elitefitness.com/forum/showpost.php?p=4776914&postcount=386

http://www.elitefitness.com/forum/showpost.php?p=4627437&postcount=133

http://www.elitefitness.com/forum/showpost.php?p=4658210&postcount=234

http://www.elitefitness.com/forum/showpost.php?p=4633481&postcount=155

http://www.readthecore.com/200510/markr.htm
Click to expand...

Wow I just read all those posts and i feel dizzy lol, madcow has an awsome amount of knowledge. No offence to new guy, but to everyone else who is trying to help him i think you have said enough, it seems like he is not gunna change his mind about his routine no matter what anyone says.
 
Introspective said:
Wow I just read all those posts and i feel dizzy lol, madcow has an awsome amount of knowledge. No offence to new guy, but to everyone else who is trying to help him i think you have said enough, it seems like he is not gunna change his mind about his routine no matter what anyone says.
Click to expand...
exactly I said i wanted to stick with 1 body part per week for the time being

NO ONE here has said anything helpful regarding this workout

i told you.. im sticking to 1 body part a week. How many times do i need to repeat this before you can understand thats what i fucking want to do! JESUS! lol.

so dont just post to tell me how pointless it is and for me to change to push/pull, full body, 5x5, etc. because IM NOT

why not actually be helpful and help me with this routine by telling me if i should change any of the exercises around etc. (as previously said)
 
The New Guy said:
exactly I said i wanted to stick with 1 body part per week for the time being

NO ONE here has said anything helpful regarding this workout

i told you.. im sticking to 1 body part a week. How many times do i need to repeat this before you can understand thats what i fucking want to do! JESUS! lol.

so dont just post to tell me how pointless it is and for me to change to push/pull, full body, 5x5, etc. because IM NOT

why not actually be helpful and help me with this routine by telling me if i should change any of the exercises around etc. (as previously said)
Click to expand...


Lets see No-one's been helpful, waaaa waaaa poor newbie. You got EVERYONE to post in here, but no one said "man your routine totally roxxor I'm changing from 5x5 to your awesome split!". Well your split sucks. Most of your exercises are worthless iso-crap and the setup is horrible. You don't need to hit your chest with 15 different exercises. How about doing 1 exercise correctly and heavy?


I'm going to go out on a limb here, and say switching routines would be USELESS for you. Why? because you won't put it the effort and will probably crap out 2 weeks into it. Go back to your spandex clad group and tell them about your "uber super-setting 60 set workout" that really kills them bi's! Stop posting questions with disclaimers in front of it. "I really wanna learn, but I refuse to listen and try.....can someone just point me to some steroids!"
 
The New Guy said:
Is this better?

Day 1: Chest & Triceps
4 sets incline bench press (degrees changing 45/35/25/15, 15-10-8-6 reps)
5 sets flat barbell press (5 reps)
3 sets dumbbell flys (10-8-6 reps)
3 sets pullovers (12 reps)
3 sets tricep pushdowns (15-10-8 reps)
3 sets lying tricep extensions (10-8-6 reps)
3 sets one-arm kickbacks (10 reps)
Click to expand...

Most of that is redundant. I would stay with a fixed angle on incline instead of changing it, and lower the reps. Flys, pullovers, pushdowns, etc aren't really that useful because you move minimal weight. Instead use close-grip bench, really tuck your elbows in, and weighted dips.

The New Guy said:
Day 2: Back & Forearms
Chins (as many sets needed to reach 30 reps)
5 sets deadlifts (12-10-8-6-5 reps)
3 sets bent over dumbbell rows (10-8-6 reps)
3 sets pull-throughs (12 reps)
+ direct forearm & grip work
Click to expand...

First, I would start with deads. Drop the number of reps, to 5 though, and make sure you deweight on the floor after EVERY rep. No bounce. It looks to me like you want to do a lot of volume. So after conventional deads, pull 5x5 sumo deads. Use a barbell Row, again 5x5, unsupported, and bend 90 degrees, parralel(sp) to floor. Not sure about pull-throughs, though I don't believe they are necessary. What consitutes "direct forearm work and grip work"? Do you have a CoC #1 or anything useful? I've never worked mine, just practiced locking out heavy weight....they seem to grow well enough.
End with your chins. Use a supinated, shoulder width grip, and pull as many as you can.


The New Guy said:
Day 3: REST
Make sure you rest, no cardio, no nothing! Sleep 8 hours minimum a night.


Day 4: Legs
5 sets barbell squats (15-10-8-6-5 reps)
4 sets leg extensions (8 reps)
3 sets leg curls (8 reps)
9 sets standing calf raises (10 reps)
5 sets lever 45° calf Press (12 reps)
5 sets seated calf raises (15 reps)
3 sets standing calf raises (20 reps)
Click to expand...


Honestly the only thing decent you listed on this day was squats. And I'm sure you could stand to work those in a few more times a week, but I digress. Are you going ATF? As deep as physically possible? If you aren't killed after those. Perform a few reps with a 2 second pause in the hole (lowest position). Really want your calves to grow? I mean stop pussing out and do the real thing. Get a block to step up on. don't use a machine with pads, pick the barbell up and step on the block. Stretch your calf all the way to the floor, pause for a 3 count, and press through the ball of your foot to the ceiling, hold at the top. Repeat until you can't balance anymore.


The New Guy said:
Day 5: Shoulders & Biceps
4 sets barbell military press (15-8-8-6 reps)
4 sets dumbbell military press (10-8-8-6 reps)
3 sets incline rear delt raises (10 reps)
4 sets barbell shrugs (10 reps)
5 sets hammer curls (15-10-8-6-3 reps)
3 sets concentration curls (10 reps)

Day 6: REST

Day 7: REST or (repeat?)
Click to expand...

Alright, same rules apply for shoulders, get your ass off the bench and stand up. Perform 5x5 strict military press, bar to clavicle, lock out with arms pulling apart and head extended through them. Good warm up eh? Can you push-press? If so, add some weight and power em up 5x3. Instead of dropping the weight right away, practice the lockout position, the static hold will do good stuff for you. Stretch up and out as hard as possible, while pulling the bar apart with your hands. You can either powerclean the weight, to a push press, or do the exercises seperately. Next grip the bar in a shoulder width grip, and practice explosive shrugs. I prefer to set the bar down on each rep, explode upwards and shrug, but I'm practicing for different exercises than you I'm sure. The explosiveness wil let you lift far more than a strict db shrug. For biceps, you get weighted chins.


Rest over the weekend, use both days to recover.
 
s8nlilhlpr said:
Lets see No-one's been helpful, waaaa waaaa poor newbie. You got EVERYONE to post in here, but no one said "man your routine totally roxxor I'm changing from 5x5 to your awesome split!". Well your split sucks. Most of your exercises are worthless iso-crap and the setup is horrible. You don't need to hit your chest with 15 different exercises. How about doing 1 exercise correctly and heavy?


I'm going to go out on a limb here, and say switching routines would be USELESS for you. Why? because you won't put it the effort and will probably crap out 2 weeks into it. Go back to your spandex clad group and tell them about your "uber super-setting 60 set workout" that really kills them bi's! Stop posting questions with disclaimers in front of it. "I really wanna learn, but I refuse to listen and try.....can someone just point me to some steroids!"
Click to expand...
i bet im bigger and stronger than you kid
 
The New Guy said:
i bet im bigger and stronger than you kid
Click to expand...

Hardly, but I'm not here for a "my dicks bigger' contest. Read my post above, before you piss me off again. In addition, you need to work out a "progression plan" you can't simply lift the same weight each time, and hope it goes up eventually. Thats why everyone keeps pointing to the 5x5 or Smolov, and such. They teach you how to program your % to increase the weights over long periods of time. If you are new like you claim, start adding 5lbs to the bar every time you go in until you can't anymore. Then drop 20lbs off, and increase by 5 again until you pass your old max and keep going.
 
His dad would kick your dad's ass too.

Volume can work if you're genetically wired the right way, and it can work very well - better (shock) than the higher frequency, lower volume routines for size for a small minority of people. For strength, no.

But is this guy in that group? probably not. does it matter? not at all, because anyone quoting Arnie as gospel is not likely to listen to the common consensus on this board.
 
thanks for the helpful reply s8nlilhlpr

oh and for everyones information ive been lifting on and off for 7 years, its been the last 2 years ive been real serious. atm im 95kg (210lbs approx) and 8% bodyfat

i have also traied madcows 5x5, max ot, hst, westsides, matt reynolds dual factor, also a few other of the popular ones, push/pull, full body

my best results have always come from split, hence WHY IM DOING IT
 
The New Guy said:
atm im 95kg (210lbs approx) and 8% bodyfat
Click to expand...
BUSTED!

http://forum.bodybuilding.com/showpost.php?p=9606165&postcount=1
Check his sig at bb.com

In case he edits it:
the new guy/(oz) said:
Lift hard lift strong lift smart so you can lift long.

₪₪ Mar 05 - 154lbs 15% bf
₪₪ Apr 06 - 175lbs 8% bf
₪₪ 6 Month Clean BULK Coming Soon

Nobody, despite their best intentions, ever does "just one" steroid cycle. Those with the greatest genetics for bodybuilding often disappear the fastest. Having things come too easily presents no challenge. Thus, less-than-perfect genetics are actually a blessing.

Aussies for TEETH WHITENING go to www.whitersmile.com.au
Click to expand...


Liar, liar, pants on fire! Kinda sad to lie about yourself on the internet - people like you are the reason I'm scared of online dating ;)

And yes, I cruise way too many workout boards :p

EDIT: or maybe that split is REALLY working and he gained 35 pounds of pure muscle in 2 weeks :RADAR :RADAR :RADAR
 
OK, I'm having way too much fun with this but:

If you arrow over his 'karma bar' it says "The New Guy is a cheater and cheaters never prosper" :FRlol: :FRlol: :FRlol:
 
s8nlilhlpr said:
You must spread some Karma around before giving it to Guinness5.0 again.
Click to expand...

Exactly.

The New Guy said:
i just checked the scales then and im at 225 lbs
ur so jealous of me
Click to expand...

I just grabbed some plates and checked the scale too. Looks like I'm up 90 pounds from this morning.
ur so jealous of me
 
First of all I just wanted to agree with guiness. It is impossible to do 1 body part a day because you can not isolate 1 muscle group unlease it is bis, tris, and forearms. Machines help alot, but they also don't let you build strength as fast if at all unlease you switch it up. It is all about not letting your body get used to your routine thats how you get bigger naturaly. If you would just modify your routine a bit and were willing to try it i know for a fact you would gain. By the way what are your stats????
 
Guinness5.0 said:
OK, I'm having way too much fun with this but:

If you arrow over his 'karma bar' it says "The New Guy is a cheater and cheaters never prosper" :FRlol: :FRlol: :FRlol:
Click to expand...
now it says "The New Guy is depriving a village somewhere of an idiot"

:coffee:
 
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