5 day split/needs critique

[grapejuice11]

sunday/legs
monday/chest
tuesday/back
wend/off
thurs/shoulder
friday/arms

now i was wondering if doing shoulder then arms is to much and might cause overtraning..any critiques would be great thank you.

 

[BigHilly]

Thats my split!!!!!!

HAHAHA Omg that is my exact same split. I add calves w. chest and shoulders days. Sat and Weds off. I also carb cycle and have high days on chest, legs, and arms days. Working great for me. Ur the man!!!!

 

[wtw11171]

No, except for the Wednesday rest period it looks like a typical 5 day split.

Why not just go:

Mon-Legs
Tues-Back
Wed-Chest
Thurs-Shoulders
Fri-Arms

Train the largest muscle group to smallest. Also, I would take sat-sun off rather than the mid week rest period.

 

[kscowboy]

One thing i see about people who do one body part a day is they end up over training each day. Not because of previous workouts, but because they do too much work each day. Remember you are only working one body part that day so you might only be in the gym for 15 to 20 minutes. Some people that do splits like this end up doing twice as many exercises as they should because they think they need to be in the gym for an hour.

 

[intensed]

Yes

I will say I fall into this trap, thinking I must be in the gym at least 1 hour if only doing back.

One thing i see about people who do one body part a day is they end up over training each day. Not because of previous workouts, but because they do too much work each day. Remember you are only working one body part that day so you might only be in the gym for 15 to 20 minutes. Some people that do splits like this end up doing twice as many exercises as they should because they think they need to be in the gym for an hour.

 

[grapejuice11]

yes i try to stay no longer that 45 min and thats beacuse i do cardio as well..i usually do 4 or 5 different exercises but i think i might be doing to many reps because i go 15,12,10, then go heavy and do 3...how many reps should i do all together? Also i love this site so much more then these other sites i have used all these other forums just flame you and make fun of you its really annoying.

 

[cachexic]

Sounds like too much training to me. Why do you have to have an arm day? Why lift weights 5 days a week? Isn't that bad for CNS-recovery reasons?

I mean...do you really need an arm day? What's the deal with arm days? These questions aren't rhetorical; I'm an intermediate bodybuilder. I actually want answers.

Why have a whole day for your arms when your chest day already destroys your tris and your back day destroys your bis? Have you ever tried doing bicep curls after rows and weighted wide grip pull ups? I can't even do a full set with any appreciable weight.

Someone explain this shit to me, rofl!

 

[kscowboy]

A decent routine for a beginner is 3 exercies per body part, 3 sets for each exercise, in the 8 to 10 range. You will eventually decide what works for you but you need to get to know your body and your muscles. Always warm up properly and dont count your warm up sets as work sets.

 

[SmallTownIron]

Sounds like too much training to me. Why do you have to have an arm day? Why lift weights 5 days a week? Isn't that bad for CNS-recovery reasons?

I mean...do you really need an arm day? What's the deal with arm days? These questions aren't rhetorical; I'm an intermediate bodybuilder. I actually want answers.

Why have a whole day for your arms when your chest day already destroys your tris and your back day destroys your bis? Have you ever tried doing bicep curls after rows and weighted wide grip pull ups? I can't even do a full set with any appreciable weight.

Someone explain this shit to me, rofl!

Give you different angles to hit certain body parts.

 

[cachexic]

Give you different angles to hit certain body parts.

It just seems like too much. It always made sense for me to have a chest/tri and back/bi day.

 

[kscowboy]

When i first started i worked one body part per day (This was in the 90's). It worked fine when i was starting out. When someone is new they need to know how to properly perform each exercise and this comes with time. SO its a decent beginner routine.

 

[kscowboy]

Grapejuice you need to read this.

http://www.professionalmuscle.com/forums/articles-forum/1158-growth-principles-beginners.html

 

[wtw11171]

The thing is everyone is different. What works for you might not work for me. You need to find the perfect routine that fits you. Some guys work the same body part everyday. Some do 6 day splits, 5 day splits, 4 day splits 3 day splits etc. etc. etc. I work out 3 days a week. I believe in pushing to my max and getting plenty of rest. So for me it is 3 days of hard work and 4 days of rest. Once in a while I might throw in a different routine to get over a hump. What I have to ask myself is, "Am I happy with myself and my results?" This is me. Besides for the fact that I am working through and injury right now, I am happy with my results.

 

[grapejuice11]

kscowboy greatly appreaciated.

 

[grapejuice11]

kscowboy greatly appreaciated. also how long inbetween sets should you wait?

 

[e6er]

No, except for the Wednesday rest period it looks like a typical 5 day split.

Why not just go:

Mon-Legs
Tues-Back
Wed-Chest
Thurs-Shoulders
Fri-Arms

Train the largest muscle group to smallest. Also, I would take sat-sun off rather than the mid week rest period.

I try to keep my shoulder workouts as far as possible from my chest workouts.

 

[nickman1978]

No, except for the Wednesday rest period it looks like a typical 5 day split.

Why not just go:

Mon-Legs
Tues-Back
Wed-Chest
Thurs-Shoulders
Fri-Arms

Train the largest muscle group to smallest. Also, I would take sat-sun off rather than the mid week rest period.

i also think it'd be better to take off the two days in a row ...

One thing i see about people who do one body part a day is they end up over training each day. Not because of previous workouts, but because they do too much work each day. Remember you are only working one body part that day so you might only be in the gym for 15 to 20 minutes. Some people that do splits like this end up doing twice as many exercises as they should because they think they need to be in the gym for an hour.

Yeah, i used to do 1 body part per day. I would be in there 4 like an hour or more. NO GOOD...

Sounds like too much training to me. Why do you have to have an arm day? Why lift weights 5 days a week? Isn't that bad for CNS-recovery reasons?

I mean...do you really need an arm day? What's the deal with arm days? These questions aren't rhetorical; I'm an intermediate bodybuilder. I actually want answers.

Why have a whole day for your arms when your chest day already destroys your tris and your back day destroys your bis? Have you ever tried doing bicep curls after rows and weighted wide grip pull ups? I can't even do a full set with any appreciable weight.

Someone explain this shit to me, rofl!

Its really up to the individual. Whatever works best 4 u...

A decent routine for a beginner is 3 exercies per body part, 3 sets for each exercise, in the 8 to 10 range. You will eventually decide what works for you but you need to get to know your body and your muscles. Always warm up properly and dont count your warm up sets as work sets.

x2...

When i first started i worked one body part per day (This was in the 90's). It worked fine when i was starting out. When someone is new they need to know how to properly perform each exercise and this comes with time. SO its a decent beginner routine.

Me too ... I agree ...

 

[tenny]

if you can train with intensity 5 day in a row

your doing something wrong

 

[Shelby]

if you can train with intensity 5 day in a row

your doing something wrong

I have to agree here. I only train 2 days in a row once per week (Mon, Wed, Fri, Saturday) and even that can be tough (the Fri/Saturday workouts being back to back).

 

[Elvia1023]

if you can train with intensity 5 day in a row

your doing something wrong

Agreed. If I do 3 days in a row I start flagging. 3 days on 1 off is the most I would do. 5 days in a row is a big no for me. I am full of energy but if your training properly your gonna feel like crap by the time Thurs approaches. My routine is Mon/Wed/Fri and is working great.