5 day a week Split??? Is it to much?
- 08-11-2009, 09:59 PM
- 08-11-2009, 10:04 PM
- 08-11-2009, 10:08 PM
It seems like people really go crazy with the 5 day a week splits since there only hitting 1 muscle a day, they go fuggin crazy with it.
08-14-2009, 01:35 PM
IMO its definately not to much
i follow 5 day split looks like 3 days on 1 day off 2 days on 1 day off and such.. i think its the perfect split. i do fairly high volume training also and have never had a problem with over training.
08-14-2009, 05:48 PM
5 day split is way freaking easier on the CNS - only one muscle group a day equals way less motor unit recruitment, therefore way less total neural stimulus. You're simply firing the same nerves more.
08-14-2009, 06:40 PM
It all depends on you! As long as you don't spend 60+ minutes on each day (i.e. your volume isn't crazy) then you could split things up into 5 days. It also depends on your body's ability to recover. But that's only a question you can answer.
It also depends if you are an "enhanced" trainer or not. I don't recommend it per se, but if you are "using" your ability to recover would be greater.
08-14-2009, 08:08 PM
Most young trainers who train 5x a week spend too much time on bullsh*t. But try it and see. I have no clue how old are or how advanced you are but if you don't have any muscle and you are doing 15 sets of chest, you just don't get anywhere usually, you are not going to be as banged up as a 275 lb guy is handling big weights and starts to overtrain. You need to train optimally.
08-14-2009, 08:13 PM
I did mine like so....
arms/whatever seems to be lacking
The leg day gives the upper body a brief break....
I was doing this for quite awhile, and while on a 6-week epistane cycle ended up overtraining by going a little over an hour a day. But oh, didn't it feel good
And this was after working a 10 hour day....
I give a f**K!!
08-14-2009, 10:26 PM
if you do a 5 day split with an arms day, you should probably try to eliminate pressing movements on chest and shoulders days(cut benching, military press, etc) and focus on deadlifts/good mornings and other non pulling movements on back day so you dont obliterate your arms and overtrain. youll probably get a better arm workout this way anyway
08-15-2009, 07:57 AM
08-15-2009, 08:01 AM
08-15-2009, 09:33 AM
08-15-2009, 10:13 AM
Barbell Bench Press 4x12
Incline Dumbbell Bench Press 4x10
Close Grip Bench Press 4x8
Dips 4x Max
Deep Squats 4x 12/10/8/6
Stiff Legged Deadlifts 4x 12/10/8/9
Dumbbell Lunges 4x 8 (Each Leg)
Power Clean's 4x 8
Lying Floor Leg Raise With Crunch 5x 20
Wed: Rest Day
Thurs: Back: Bicep's:
Wide Grip Pullup 4x 12
Chin Ups 4x 10
Bent Over Barbell Rows 4x 12
Dumbell Rows 4x 12
Pinwheel Curl 3x 12
Military Press 4x 12/10/8/6
Alternate Arm Seated Dumbbell Press 4x 10
Shrugs 4x 8
Upright rows 4x 12
Bicycle Floor Ab Crunch 5x 20
Sat & Sun Rest Days
This is mine..All Compound
08-15-2009, 03:09 PM
I didn't really need an arm day, persay, but wanted to make the most of my epi cycle, so I only took 2 days off a week instead of 3.
Nowadays, having less time to spend in the gym, I do arms after a chest or back workout.
I give a f**K!!
08-15-2009, 08:12 PM
08-15-2009, 09:11 PM
ya know what, that advice was actually to avoid overtraining if working arms out 2x per week on their own days which was proposed for a 1 month workout for arm size gains
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