View Full Version : 5 Day Training
Bro's
I am stuck and looking for a little advice. Right now I am training monday through friday. this is because I am a college student and these are the days that I am able to go to the gym. I cant go ont he weekends because of work. Right now I am training upper body monday, wednesday and friday and lower tuesday and thursday. yet with this I am really only working on my major body parts and skipping others. I have been looking in the manual and have taken interest in training #10, where you hit each muscle group one day a week with great intensity. I quess my question is with training each group only one day a week still show or prove to offer as great of results as training a groups multiple times a week? Or should I just stick with what I have been doing? Any advice would be great!
BitterNdThenSome
02-25-07, 2:05 am
well heres the thing, if you only work one group per day, you can obviously really beat that into the ground, and as it stands, training your entire upper body three times a week is def. overtraining. the advantage to more specialized training days is maximum trauma to the muscle fibers, and then plenty of recovery time. as always, check your diet before you check your routine, cause 9 times outta 10, plateaus are made in the kitchen. heres my split, if it helps at all
Sunday- Chest/Triceps
Monday- Back/Biceps
Tuesday-Quads/Hamstrings/Calves
Wednesday- Shoulders/Traps
I do cardio Sunday through Thursday, train abs on sunday, tuesday and thursday. I do no training (weight or cardio) friday or saturday. i stick to compound movements whenever possible, rotate back squats and deadlifts in every other session (legs and back respectively), when they arent incorporated, i focus on leg presses, travelling lunges for legs, barbell rows, wide grip chins for back ( ive always believed that some movements are so exhausting that they can detract from the quality of the reamining movements in your workout, namely the squat and deadlift. when i use them, i plan on making them the focus of the workout, and hit them with 5-6 sets.)
i used to have an arms only day, but felt as though i was overtraining them, as they were used secondarily on various days throughout the week.
ldskenpo
02-25-07, 10:55 am
I also work eack group once a week, again check your diet, I used to do multiple trainign days, but found that when i went to what i do now i have shown greater improvement. Look at your routine and set it up so that everything flows . for me here is my split and why
mon-chestand abs-i start the week off with chest because in the past i have found that a sore chest hurts my back workout, and if i did shoulders before chest, then i would not focus on my chest
tue-back,bi,forearms- again i do bis with back because thety are already warmed up from the rows and deads, and if i did them on different days then i would not be able to hit them hard enough
wed is just cardio and abs- i do abs 3 times a week mainly out of habit, the cardio is just to maintain for the army pt test
thu-shoulders,tri-today i finish the torso groups, since i have already done chest and back previously i dont need worry about burning out a head (front,rear delt) and hampering the other groups
fri-legs,abs- i do legs on fri simply cuz i dont plan on having to run or pretty much do any moving for 2 days
sat and sun are off days
with this i have shown alot of progress quicker than the old way.
hope this helps.
I am currently using a 5-day split starting with back,chest,legs,delts, then arms on friday. if you hit each muscle groupd with intensity on the day you have to lift them, you'll see great results in minimum time. remember though, keep the sets of 12-15 for larger muscle groups (chest,legs,delts,back) and 9-10 sets for smaller groups (arms, calves,etc..) Also, when using any 5 day split, you gotta keep the diet on the top of your list. you wont see anything unless you're taking in the 250-300 grams of protein + carbs & fats. hopefully this will give you a little advice about your question.
-SiSu
In the past I use to work out 5 - 6 days a week. It worked for me because I always got plenty of rest. Now with a much busier schedule I found working out 5 days a week I wasn't making any progress. I started using routine #7 (a 4/3 split and a slight modification to suit me) and have found myself making more gains now then in the past. Do you have anytime on the weekend to hit the gym before going to work?
I was wondering this also. Some e-book lifting course said once a week is good for muscle maintenance, but not growth. Now, judging by most of those courses' reputations, I'd say fuck them... but what's your guys' opinion?
pfelder
02-25-07, 10:56 pm
I am going to be starting the 5 day split this coming week. I am thinking monday chest, tuesday back, wednesday bis and tris, thursday shoulders and delts and end the week friday with legs and calfs. I hope to see great changes or at least get past my plateau.
krazysane
02-25-07, 11:36 pm
i perfer sometimes working out my arms tri/bi on the same day. it just works out better for me. then so on chest so on shoulders etc. my body just reacts pretty well to it all.
djlr42789
02-25-07, 11:55 pm
Mon: Back and Abs. (Sauna AfterCardio).
Tues: Shoulders and Ab/Add -ucters. (Ski Machine Cardio).
Wed: Quads/Hams (15 mins before on bike).
Thurs: Calves/Biceps/Chest (30 mins swimming after).
Fri: Traps/Triceps (Raquet ball).
darkside64
02-26-07, 6:16 am
I think I just threw up in my mouth. RAQUETBALL. To each his own I guess
Mon: Back and Abs. (Sauna AfterCardio).
Tues: Shoulders and Ab/Add -ucters. (Ski Machine Cardio).
Wed: Quads/Hams (15 mins before on bike).
Thurs: Calves/Biceps/Chest (30 mins swimming after).
Fri: Traps/Triceps (Raquet ball).
Pokoritel
02-26-07, 5:03 pm
Bro's
I am stuck and looking for a little advice. Right now I am training monday through friday. this is because I am a college student and these are the days that I am able to go to the gym. I cant go ont he weekends because of work. Right now I am training upper body monday, wednesday and friday and lower tuesday and thursday. yet with this I am really only working on my major body parts and skipping others. I have been looking in the manual and have taken interest in training #10, where you hit each muscle group one day a week with great intensity. I quess my question is with training each group only one day a week still show or prove to offer as great of results as training a groups multiple times a week? Or should I just stick with what I have been doing? Any advice would be great!
I used to do what you did, but eventually I switched to hitting every muscle group once a week. Let me tell ya I ve been growing like a bastard since then. However, since your hitting each muscle once a week you must hit them real hard. Try it for a month or two and see what happens. Trial and Error bro the only way you will learn is if you do it.
today i did just my chest and i shredded it. it felt really good to just work on one area and consentrate all of my energy to that area. i had a huge pump in my chest after i got done and that has not happened in a long time.
Teblor7
02-27-07, 12:25 pm
The way i train is a five day split. Mon=chest. Tues=Back. Wend=Legs.Thur=Shoulders. Fri= Bi/Tri supersets. I like breaking up my upper body by throwing legs in the middle giving me at least a day off for my shoulders/bis/tris. I do cardio everyday, except leg day, for 45 mins walking on an incline. Abs MWF. And calves MWTHF.
rcrott1
02-27-07, 12:40 pm
I think I just threw up in my mouth. RAQUETBALL. To each his own I guess
what is wrong w.raquetball???? great cardio workout if you ask me.
i have been concentrating a lot on isolation exercises lately, and loving it. instead of my normal combo moves.
Ive been training monday-chest, tuesday-back, wednesday-shoulders, thursday-arms, friday-legs for the past year. Ive gained 50 pounds and gotten incredibly stronger. Im a 17 year old newb so i know the gains wont continue like this. But a training 5 days straight works for me. If you eat every 2 hrs, and get a good shake before bed you shouldnt overtrain. No more than 16 sets per muscle group too.
djlr42789
02-27-07, 11:54 pm
Technically you wouldn't consider it raquetball. I go in there and smack the hell out of the ball haha.
my new splits are kicking my ass and i am loving it!!! ih ave never had so much pump after each workout. glad i do legs on friday because fuck it hurts to walk all weekend. changed my legs to doing a 8x8 session. start with leg extentions, then curls, then squats, and stiff leg deads. after htat i want to die. then i do calfs and crawl home. god i love it!!
Ironpsycho
03-10-07, 8:56 pm
id to the 5 day split and see if you get results you should since youve been doing your current routine for a while. pluse it will let you focus more on the bodypart that day and hopefully grow more.