bodypart every 7 days

[maccaz]

So currently my gym is at my work.

train mon-fri, rest on the weekends (cbf going into work on weekend to train and gym nearby is ripoff for 1 off session)

started noticing each body part is completely recovered by the time i train it 

 

monday chest

tuesday back

wednesday shoulders

thursday arms

friday legs

5 day split over weekdays, rest saturday sunday

 

Is this going to limit growth? worst case i will just pay for membership at gym for weekends but ideally not!

[FellowshipOfTheRon]

splits like that are fairly common, people make gains on them yep.. no need to go in on the weekend if it's inconvenient, not like training 7 days a week is gonna help any if you have trouble gaining that way. can always change things up like order or add in weds as a break day if you notice stalling

[maccaz]

yeah used to do same split but like 

day 1
day 2
day 3 
day 4
day 5

then back to day 1, and have a rest day every 10 days or so, so usually each bodypart would be trained every 5 days, worst case scenario 6 days.

cheers, just yeh wasnt sure if 7 days between workouts for each muscle group is too long

[Gym rat]

I use a five day split as well been using a  five day split for years.Not to sure how long but I go to the gym on Saturday to body balance plus it helps with my recovery and any tight muscles that I have like in my lower back etc

[AZIDE]

could always do 

monday chest+arms

tuesday deadlifts+back+shoulders

wednesday arms

thursday legs

friday chest+back

or your own arrangement targeting muscle groups you wana train. or just do 3 or 4 differnt days and just repeat. eg for 3 days:

 

mon-A

tues-B

wed-C

thurs-A

fri-B

 

mon-C

tues-A

.....etc

 

personally id do the latter. having 2 days rest is good after 5 days solid training

[jimmybro1]

I prefer training particular muscle groups twice a week like Azide said. That said your split above would be fine, pretty typical split. 

When I was doing Sheiko I was doing: 

-Monday: Squats & Bench + accessories (Flies, Hack Squats, Stiffleg Deads)

-Tuesday: Back & Biceps

-Wednesday: Shoulders

-Thursday: Rest

-Friday: Squats & Bench

-Saturday: Deadlifts & Back

Recovery wasn't to much of a issue but if your familiar with Shieko with the added two days this is a lot of volume! 

Going to try 5/3/1 which will be:

- Monday: Squats + other quad work

-Tuesday: Rest

-Wednesday: Bench + other chest work

-Thursday: Deads + Back work

-Friday: SOHP + other shoulder work

-Saturday: Rest

-Sunday: Hamstrings + Back or Chest every other week

[Realtalk]

It's all to do with volume and frequency... People will say they squat everyday and think they are hardcore. They can do that cause they aren't doing much volume. Obviously if u spent 90mins soley on chest on Monday then waiting till next Monday to do chest again is sensible. 

My program at moment is pretty low volume but high frequency, it's working reay well for getting stronger leading into a PL comp some time. But if I was gonna do a bodybuilding comp I would train 1 body part a day, once per week. So higher volumes and less frequency. 

But you can't really go wrong with a 5 day split, will work.

[maccaz]

. eg for 3 days:

 

mon-A

tues-B

wed-C

thurs-A

fri-B

 

mon-C

tues-A

.....etc

 

personally id do the latter. having 2 days rest is good after 5 days solid training

Gonna try this either with 3 or 4 days, perfect, thanks!

what bodyparts you reckon best to be combined on each day?

[maccaz]

It's all to do with volume and frequency... People will say they squat everyday and think they are hardcore. They can do that cause they aren't doing much volume. Obviously if u spent 90mins soley on chest on Monday then waiting till next Monday to do chest again is sensible. 

My program at moment is pretty low volume but high frequency, it's working reay well for getting stronger leading into a PL comp some time. But if I was gonna do a bodybuilding comp I would train 1 body part a day, once per week. So higher volumes and less frequency. 

But you can't really go wrong with a 5 day split, will work.

If you were training for size only, any strength increases were just a bonus, and you could only train mon-fri, what would you do?

 

 

[AZIDE]

 

. eg for 3 days:

 

mon-A

tues-B

wed-C

thurs-A

fri-B

 

mon-C

tues-A

.....etc

 

personally id do the latter. having 2 days rest is good after 5 days solid training

Gonna try this either with 3 or 4 days, perfect, thanks!

what bodyparts you reckon best to be combined on each day?

 

probably best to do it with 4 days if youre doing squats and deads with decent volume (and on different days)

id do something like:

chest

shoulders+deadlifts

legs

back

 

just do arms after chest.. or do chest+tris back+bis.

 

im sure theres other good combos though, probably better ones. and you could do a 3 day one if you alternated squats and deads on one of the days i.e squatting then 3 lifting days later doing deadlifts etc.

[Realtalk]

Mon - quads, hamstring

tuesday - chest calves

wed - arms abs

thurs - shoulders 

fri - back 

something like that, there is no such thing as a perfect split... You can always pick it to pieces. That is assuming all your body parts are in proportion. Obviously if your arms are great then you might not dedicate a day soley to them you might do a little bit at the end if one if the days and then you can put more focus on the weaker parts of your body.

for example if your arms are great and legs are rubbish. You might do a quad focused day and add bicep at end and on another day do a hamstring focused day and add little triceps at end.

Keep it simple though.

 

[maccaz]

 

 

. eg for 3 days:

 

mon-A

tues-B

wed-C

thurs-A

fri-B

 

mon-C

tues-A

.....etc

 

personally id do the latter. having 2 days rest is good after 5 days solid training

Gonna try this either with 3 or 4 days, perfect, thanks!

what bodyparts you reckon best to be combined on each day?

 

probably best to do it with 4 days if youre doing squats and deads with decent volume (and on different days)

id do something like:

chest

shoulders+deadlifts

legs

back

 

just do arms after chest.. or do chest+tris back+bis.

 

im sure theres other good combos though, probably better ones. and you could do a 3 day one if you alternated squats and deads on one of the days i.e squatting then 3 lifting days later doing deadlifts etc.

yeah that sounds good

chest + tri's

shoulders + deads

legs 

back + bi's

and repeat

 

chur

[Gym rat]

I was doing a four day split when I was cutting for the Pan's last year which was

Monday chest,shoulders,triceps

Tuesday legs and back

Thursday chest shoulders,triceps

Friday legs and back

 

[AZIDE]

I was doing a four day split when I was cutting for the Pan's last year which was

Monday chest,shoulders,triceps

Tuesday legs and back

Thursday chest shoulders,triceps

Friday legs and back

 

biceps?

[Gym rat]

 

I was doing a four day split when I was cutting for the Pan's last year which was

Monday chest,shoulders,triceps

Tuesday legs and back

Thursday chest shoulders,triceps

Friday legs and back

 

biceps?

Not to sure why my first trainer did not get me to train biceps

[Realtalk]

 

 

I was doing a four day split when I was cutting for the Pan's last year which was

Monday chest,shoulders,triceps

Tuesday legs and back

Thursday chest shoulders,triceps

Friday legs and back

 

biceps?

Not to sure why my first trainer did not get me to train biceps

They too big, dnt need training.

[ohjoshua]

maccaz wrote"

 

yeah that sounds good

chest + tri's

shoulders + deads

legs 

back + bi's

and repeat

 

chur