Is a 5 day split right for me?
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Is a 5 day split right for me? - 10/10/2007 1:07:22 PM
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sinZere
Posts: 3
Joined: 5/5/2007
Status: offline
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Ok. I've been working out pretty seriously since about June, and though I am noticably bigger, my weight hasn't changed by more than 5 lbs. My bench has increased about 30 lbs, squats around 60, but most of the other exercises (Shoulder work, arm exercises) have barely increased in weight. I have not changed in size/strength in at least a month! Here is my routine:
Monday: Chest --> Flat Bench (3 x 8), Incline Bench (3x8), Flat Flyes (3 x 8), Decline DB Bench (3 x 8), followed by one heavy tricep exercise
Tuesday: Back --> Warmup: 30 - 35 reverse grip pull-ups (as many sets as necessary)
One arm rows - 4x6
Bent over rows - 4 x6
Deadlifts - 4x6
Cable rows - 4x6
Lat pull downs - 3x8
Wednesday: Shoulders --> Lat raises (4 x 8)
Front raises (4 x 8)
Military press (4 x 6)
Arnold press (4 x 6)
Thurs: Bi's / Tri's --> EZ curls - 3 x 6
Concentration curls - 3 x 8
Alternate incline curls - 3 x 8
Dips - 4 x 7
Skull crushers - 3 x 8
Tricep pull downs - 3x8
Fri: Legs --> Lunges 4 x 8
Squats 3 x 10
Lying curls 3 x 8
Ham extensions 3 x 8
Calf raises 3 x 20
Am I training too much? Should I try a new routine? Any advice is appreciated, thanks!
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RE: Is a 5 day split right for me? - 10/10/2007 1:18:41 PM
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Old Navy
Posts: 2877
Joined: 1/7/2005
Status: online
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quote:
ORIGINAL: sinZere
Ok. I've been working out pretty seriously since about June, and though I am noticably bigger, my weight hasn't changed by more than 5 lbs. My bench has increased about 30 lbs, squats around 60, but most of the other exercises (Shoulder work, arm exercises) have barely increased in weight. I have not changed in size/strength in at least a month! Here is my routine:
Monday: Chest --> Flat Bench (3 x 8), Incline Bench (3x8), Flat Flyes (3 x 8), Decline DB Bench (3 x 8), followed by one heavy tricep exercise
Tuesday: Back --> Warmup: 30 - 35 reverse grip pull-ups (as many sets as necessary)
One arm rows - 4x6
Bent over rows - 4 x6
Deadlifts - 4x6
Cable rows - 4x6
Lat pull downs - 3x8
Wednesday: Shoulders --> Lat raises (4 x 8)
Front raises (4 x 8)
Military press (4 x 6)
Arnold press (4 x 6)
Thurs: Bi's / Tri's --> EZ curls - 3 x 6
Concentration curls - 3 x 8
Alternate incline curls - 3 x 8
Dips - 4 x 7
Skull crushers - 3 x 8
Tricep pull downs - 3x8
Fri: Legs --> Lunges 4 x 8
Squats 3 x 10
Lying curls 3 x 8
Ham extensions 3 x 8
Calf raises 3 x 20
Am I training too much? Should I try a new routine? Any advice is appreciated, thanks!
If you have been training since June, I would recommend a little patience. It's only been a little over three months.
OK, here's a radical change:
Drop every one of your sets to no more than four reps. Lift each set using as heavy a weight as you can. You should be close to failure at the fourth rep of each set.
Do this for about four-six weeks and you will see a difference.
What's going on now is that your body has worked to the level you are at and no more, therefore, it stopped growing. You need to shock your muscles for a time. Have fun.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to sinZere)
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RE: Is a 5 day split right for me? - 10/10/2007 2:37:44 PM
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edrice2
Posts: 916
Joined: 6/22/2007
Status: offline
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general comments:
start back day with deadlifts (not sure if that is in order or not), no need for that much rowing (one arm, b/o, and cable), pullups or lat pulls would suffice, not both
i would get rid of the arms day entirely, cut front riases
try something like this:
chest: flat, incline, dips, two tri exercises (glose grip and extensions?)
back: deads, one form of rows, pullups, 1-2 bi exercises
legs: squats, leg press, leg curls, calf raises, maybe stiff legged deadlift or another ham exercises like you had before
shoulders/abs: military, arnold, shrugs, lateral raises, 1-2 ab exercises
or, try a 3 day full body routine, something like
monday: squats, bench, incline, rows, pullups
wednesday: deadlifts, incline, dips, rows, pullups
friday: squats, flat bench, incline, rows, pullups
switching it up to something based entirealy/almost entirely on compounds, like that full body, will shock your body...you probbaly need some variety and need to mix things up
your current routine probably has too many lifts, id give it a try with less but heavier weight
also, hows the diet?
_____________________________
height: 5'8.5"
current weight: 152 (increasing quicker...)
goal for end of march: 160+
bulking:
start weight: 142.5 (141.5 low)
3-day full body routine/upper-lower split
(in reply to sinZere)
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RE: Is a 5 day split right for me? - 10/11/2007 8:31:36 AM
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mindfreak
Posts: 523
Joined: 3/20/2005
From: Borneo Island
Status: offline
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Starting out will get you too hyped about it. So 5-day split wouldn't be a problem. Eventually you'll reach a time where its hard for you to squeeze out time for workouts... so I suggest you take it slow and change it into a permanent lifestyle instead of a 5-day split thing... just my two cents...
_____________________________
It's times like these, you learn to live again... |
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RE: Is a 5 day split right for me? - 10/11/2007 12:21:29 PM
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Nm0ney34
Posts: 820
Joined: 11/19/2006
Status: offline
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You havent changed because you have been doing the same thing since june. No matter what kind of workout, any kind of split, you should be switching your program up 2-3 months, maybe even sooner. Some people constantly change things week to week, this is something you can have fun experimenting with.
Your muscles do need to be shocked, Changing reps/sets, using dumbells instead of barbells, doing supersets, lowering rest time, different exercises that hit the same muscles.
As far as your 5 day split, most people will recommend you try some kind of a fullbody program since you said you have only been seriously working out since this past june.
There is a book called The New Rules of Lifting which has some good programs, and the HST website you may want to check out, give you an idea of what it is and if you want to try it.
Hope that helps
_____________________________
www.Nikdesigns.com
(in reply to mindfreak)
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RE: Is a 5 day split right for me? - 10/11/2007 4:30:50 PM
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Gun Ryo
Posts: 752
Joined: 12/28/2004
Status: offline
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Too much on armday.
Do triceps monday with chest.
Do legs tuesday so your core can rest. biceps wed. Shoulders thur. Back fri.
You can also put tri with shoulders on thursday. give your core a break mid-week though man
_____________________________
Hypnotised to realise that this surprise will end in demise in front of your eyes. Shining with lies you sent your spies, spat your alibies and your words rotted, rotted and attracted flies. Your boy cries but you proceed to fratenise with those baby blue eyes, eyes like the sky you pleaded for ties. Your stomach cries, and you envisionise a plate full of fries. Lord they are hot though, don't touch, I advise. But you are burned, and penalised, of course overdramatise and you get the prize. I am that boy baby girl and now I will end your 9 lives.
(in reply to Nm0ney34)
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RE: Is a 5 day split right for me? - 10/11/2007 8:35:57 PM
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mindfreak
Posts: 523
Joined: 3/20/2005
From: Borneo Island
Status: offline
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Fully agree with nmoney... Change it, spice it up and you'll soon see changes...
_____________________________
It's times like these, you learn to live again... |
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RE: Is a 5 day split right for me? - 10/11/2007 11:52:30 PM
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sinZere
Posts: 3
Joined: 5/5/2007
Status: offline
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Thx for all the replies guys!
I have such a difficult time trying to comprehend the "less is more" principle that I sometimes try to force in an excess of work. I really saw this by the advice given, and due to my school/work schedule, I think a 4-day split with my tri's/chest, bi's/back, shoulders, legs will work for a while. i tried a 5x5 program for a few weeks and found I was missing that "pumped" feeling I got for higher reps, but I think I'm gonna try progressive increases and hopefully get more gains! Thx a lot again, and any further advice will be well appreciated.
In reply to edrice2:
First meal: 3 eggs/toast or peanut butter whole wheat bagel + oatmeal
Pre-workout: 1 scoop whey protein
Post workout- 1 scoop whey protein
Remaining 4 meals of the day: I have unlimited access to cheap boneless skinless chicken breasts and seafood (I work for a food distributor) so I normally have 1 main vegetable/ 1 type of meat + potatoes/pasta/rice split up evenly over the 4 meals.
(in reply to sinZere)
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