is a 5 day split bad for a beginner

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Replies

  • DavPul
    DavPul Posts: 61,406 Member
    1. this is a 4 day split, not a 5 day. cardio day no count
    2. i'm sort of surprised at how much people can debate this with absolutely no set/rep/intensity information.

    personally, i like to hit each body part 2x per week. 1x per week is usually good for really advanced lifters, older lifters, or people just trying to maintain while they pursue other goals (i.e. marathon training.
  • phjorg1
    phjorg1 Posts: 642 Member
    phjorg, i don't know you... but sara has forgetten more about lifting than you will ever know.
    yes i noticed. she forgot how 5/3/1 works.
  • Mock_Turtle
    Mock_Turtle Posts: 354 Member
    Personally I think this is wasteful for a beginner. I'm not saying you won't see results, rather, this is inefficient.

    You're better off doing total body workouts and sticking to compound movements. Or, a push/pull split so you do each bodypart 2x per week.
  • JustJennie1
    JustJennie1 Posts: 3,749 Member
    When it comes to lifting there are more questions than answers. I think experimentation, doing what you want, and listening to your body is key.
    humans are not unique snowflakes in this regard. doing what you want is really about the worst way to train when you have so many excellent programs avail from elite trainers. you have to be a fool to ignore them and think you can do better


    I do what I want and it's been working fine. Not only that but two body builder friends of mine do the same workout I do. Oh, and my athlete friend has no issues with it either. I don't need to open a book and read about the latest and greatest craze that you just HAVE to do to know what works for me and yes. I AM a "special snowflake" because contrary to popular belife there is no one size fits all. What works for you and what you like might not work for me. I don't need to read a book to know this because i have figured it out through trial and error.
  • Luis2787
    Luis2787 Posts: 66
    i made my decsion

    mon - chest/tris/shoulders
    Tues - legs/abs
    weds - back/biceps
    thurs - rest
    Fri-chest/tris/shoulders
    sat-legs/abs
    sun-rest
  • DavPul
    DavPul Posts: 61,406 Member
    i would train back with legs to make sure i hit it 2x a week, but that's me.
  • Luis2787
    Luis2787 Posts: 66
    each week i was going to switch back and legs doing them twice a week
  • DavPul
    DavPul Posts: 61,406 Member
    Legs, followed by back, are the two largest muscle groups on your body. You get your legs and back growing and you will find that everything else comes along for the ride. I've never met a guy with strong legs but weak arms. Legs and back aren't the places you want to skimp.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    i want to start doing a 5 day split for weightlifting but i was told it was bad for beginners.

    Mon chest/tris
    Tues Legs/Abs
    Weds back/biceps
    Thurs shoulder/abs
    Fri cardio
    yeah back day after legs stood out to me. Especially if your leg day includes both squats and deadlifts. But even if it's just squats, you may want to have another day in between - just to give that lower back a bit of rest? Other than that, looks pretty solid to me.
  • grantdumas7
    grantdumas7 Posts: 802 Member
    i want to start doing a 5 day split for weightlifting but i was told it was bad for beginners.

    Mon chest/tris
    Tues Legs/Abs
    Weds back/biceps
    Thurs shoulder/abs
    Fri cardio
    yeah back day after legs stood out to me. Especially if your leg day includes both squats and deadlifts. But even if it's just squats, you may want to have another day in between - just to give that lower back a bit of rest? Other than that, looks pretty solid to me.
    I am doing an upper/lower split so I do work back the day before legs but when I work my back I use movements that take the lower back out it such as seated hammer rows or chest supported rows. My lower body day hasn't suffered at all and I do both squats and deads on lower body day.

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