5 day split?

BeautyFromPain

Hey all, I am thinking of doing a 5 day split in my workout. I have been doing weights since around may of 2011.

My goals are to try and gain some muscle mass.. yes you guys think that it's impossible on a calorie deficit, yes it is HARD but NOT impossible. (Now watch the debate fly)

I try and lift as heavy as possible, and sometimes for a full week after I will be sore just from the one weights session which is the reason for the split to try and give as much recovery as possible, and spend as much time as possible on each.

monday : back. tuesday : shoulders. wednesday: legs. thursday : pecs/abs. friday: arms
^^ how does this look to you?

SergeantSunshine_reused

I think that doing compound lifts 3 days per week will show you more improvement than isolation lifts :]

BeautyFromPain

I think that doing compound lifts 3 days per week will show you more improvement than isolation lifts :]

Yeah, will think about doing this.

Thanks sunshine x

BeautyFromPain

What does everyone else think?


3 day compound or 5 day isolation?

gmjminsz

I agree. A five day split is too advanced for the length of time you've been training. I'd suggest

3 x FBs a week
or
3 WOs = Push/pull/legs
or
4 WOs = Upper/lower/upper/lower

BeautyFromPain

bump

gmjminsz

I think there's a bit of confusion about 'compound' and 'isolation'

An FB is usually around 4 compounds with a couple of isos thrown in if you want. There's nothing wrong with putting in a few isos at the end, and it's certainly advisable if you're not a beginner.

Equally, a body part split will consist of compounds with some iso work; e.g.

Legs:
Squat (compound)
RDL (compound)
Leg extension (iso)
Leg curl (iso)
Calf raises (iso)

@OP - the point is you probably haven't been working out long enough to do a body part split.

If you want to work out more than three times a week do
1 Upper
2 Lower
3 Upper
4 Lower

If you're focusing on strength, 5/3/1 is a great workout (4 times a week) and you can tailor your assistance work around the main lifts.

Either way, you need to structure your workout and know why you're doing each exercise and why you're doing certain amounts of sets and rep ranges.

BeautyFromPain

I think there's a bit of confusion about 'compound' and 'isolation'

An FB is usually around 4 compounds with a couple of isos thrown in if you want. There's nothing wrong with putting in a few isos at the end, and it's certainly advisable if you're not a beginner.

Equally, a body part split will consist of compounds with some iso work; e.g.

Legs:
Squat (compound)
RDL (compound)
Leg extension (iso)
Leg curl (iso)
Calf raises (iso)

@OP - the point is you probably haven't been working out long enough to do a body part split.

If you want to work out more than three times a week do
1 Upper
2 Lower
3 Upper
4 Lower

If you're focusing on strength, 5/3/1 is a great workout (4 times a week) and you can tailor your assistance work around the main lifts.

Either way, you need to structure your workout and know why you're doing each exercise and why you're doing certain amounts of sets and rep ranges.

I do know the difference between isolation and compound movements actually... and i know why i'm doing certain set/reps. Just because I didn't word it perfectly doesn't mean I'm stupid.

gmjminsz

I don't think you are stupid, I was mainly trying to suggest some programs for you. Also, clarifying things may also help other people reading this thread.

BeautyFromPain

I don't think you are stupid, I was mainly trying to suggest some programs for you. Also, clarifying things may also help other people reading this thread.

Like what, that just because I didn't start lifting too long ago I don't know what different terminology means? Maybe you could ask before assuming.

gmjminsz