5 day a week Split??? Is it to much? - AnabolicMinds.com

5 day a week Split??? Is it to much?

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    5 day a week Split??? Is it to much?


    Ok, I have always done fullbody routines 3x a week, or just a 3 day split. Even 4 day a week upper/lower splits. However, I do see alot of people do 5 day a week splits. I thought this is just to much for the CNS to handle. What do you guys think about em?

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    Depends how you break up the volume really. Take your total volume for your 3x/week routine and divide it up into 5 days and you may be better off.
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    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.
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    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.
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    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.
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    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.
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    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.
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    I did mine like so....

    chest
    back
    legs
    shoulders
    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....
    True story:

    I give a f**K!!
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    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
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    Quote Originally Posted by allstar504448 View Post
    if you do a 5 day split with an arms day, you should probably try to eliminate pressing movements on chest and shoulders days
    worst advice everr


    if anything limit it to ONLY pressing movements and cut down on isolation exercises. compound movements shold always be the basis of any workout and then you add things around them.
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    Quote Originally Posted by ccapone1153 View Post
    worst advice everr


    if anything limit it to ONLY pressing movements and cut down on isolation exercises. compound movements shold always be the basis of any workout and then you add things around them.
    yeah, i have to agree with this. Why in gods name would you focus on not pressing so you can have and "arms" day. An entire day for arms is unecessary until your physique is at a relatively high level. Even then a lot of guys put it in to back and chest days to get an extra day off.
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    Quote Originally Posted by ccapone1153 View Post
    worst advice everr


    if anything limit it to ONLY pressing movements and cut down on isolation exercises. compound movements shold always be the basis of any workout and then you add things around them.
    i agree.. i run a 5 day split (with arms).. and i'm still makin gains.

    mon-fri:
    shoulders
    back
    chest/tris
    bis
    legs
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    Mon: Chest:
    Barbell Bench Press 4x12
    Incline Dumbbell Bench Press 4x10

    Tricep's:
    Close Grip Bench Press 4x8
    Dips 4x Max

    Tues: Leg's:
    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
    Abs:
    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

    FrÔ: Shoulders:Trap's:
    Military Press 4x 12/10/8/6
    Alternate Arm Seated Dumbbell Press 4x 10
    Shrugs 4x 8
    Upright rows 4x 12

    Ab's:
    Bicycle Floor Ab Crunch 5x 20

    Sat & Sun Rest Days
    This is mine..All Compound
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    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.
    True story:

    I give a f**K!!
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    Quote Originally Posted by ccapone1153 View Post
    worst advice everr


    if anything limit it to ONLY pressing movements and cut down on isolation exercises. compound movements shold always be the basis of any workout and then you add things around them.
    Quote Originally Posted by jcp2 View Post
    yeah, i have to agree with this. Why in gods name would you focus on not pressing so you can have and "arms" day. An entire day for arms is unecessary until your physique is at a relatively high level. Even then a lot of guys put it in to back and chest days to get an extra day off.
    my fault i must be ill-informed
    i based my answer off of a recommendation from somebody else
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    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
    sorry
  

  
 

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