Training 4 days or 5 days a week?

[FaNIX]

Hi guys,

I've been training for the last 5 years, and I'm thinking that I might overdoing it, because I really train hard but it's not showing... I've recently changed several aspects of my diet, also bought some really good supplements, so I really want to get this right...

I would like to get your feedback on training days and recovery...

Would it be better to training 4 of 5 times a week? I've been doing it all wrong for the last year, training 5 days in a row, which the first 4 days was mostly upper body.. I've recently learned that this is really a bad way as my body dont have time to recover..

So, I've been advised to do the following:

Monday: Chest
Tuesday: Legs
Wednesday: Back

Thursday: REST

Friday: Shoulders / Traps
Saturdays: Triceps.
Sunday: REST

Would it be beneficial to perhaps combine triceps with something and also rest on Saturdays? Or would the training program above be sufficient?

Also feedback welcome!
Thanks

 

[tri-terror]

I def. think five in a row is a little much. I have been doing three on one off and had good success with that. Have you ever tried increasing the frequency? You have to do less volume but you may like that better. You could do MWF workouts, basically split upper lower body with maybe shoulders or bis on lower body day. Or do a push pull legs three on one off. Knock it down to one or two exercises per bodypart though.

 

[FaNIX]

I usually do 4 different types of excesses per body part. I usually try to do every set until failure, which is usually 10-12 reps... Not sure if this is the best way to go about it.

 

[waynaferd]

I've done the 5 days, upper/lower, advanced 5x5, fullbody 2x/ week, and so far my favorite 3 day split is a push/pull/legs routine, and am doing that right now. I do add an extra day to hit the shoulders and calfs cause I think they need a little more TLC, but so far its working well for me.