creating a 5 day spplit?

Are you an experienced lifter or are you new to weight training?

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poonamsonii wrote: »

AsISmile wrote: »

Are you an experienced lifter or are you new to weight training?

Quite experinced

Are you looking for feedback or what? If you're "quite experienced", I'm not sure why you're on MFP asking for feedback.

poonamsonii wrote: »

Cherimoose wrote: »

What is your goal?

Also tell us what you want from us?.

Ofcourse fat loss...i want to confirm wther the schedule is correct or no

Oh, i thought you wanted to bulk up, because your 5-day split routine is more suitable for advanced bodybuilders. For fat loss, almost any good program with heavy weights can work, because fat loss is from a calorie deficit, not the type of strength program. But it's better to go with a full-body workout or an upper/lower split routine, since they're less damaging to body parts than a 4- or 5-day split. As always, it's best to follow a pro-designed program instead of creating your own routine, so try NROL, Stronglifts 5x5, a personal trainer's plan, etc.

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poonamsonii wrote: »

I m a female 5"2 and weight is 62...
As i was suffering from back muscle spasm...i had to take rest...so soon i m going to start workout as follows..

Monday-chest and back
Tuesday-triceps
Wednesday-biceps
Thursday-shoulder
Friday-legs

Kindly pls reply me

Body Part splits are not optimal. You need to hit the same muscles roughly every 48 hours to keep them peaked at max synthesis levels. Frequency is king. Also, you should be focusing on large, compound movements, which will incorporate several main muscle groups, and then sprinkling on a few isolation exercises. Your program should be built around doing squats, deadlifts, bench, rows, overhead press, pull-ups (assisted if necessary), and dips (assisted if necessary). I would try to keep your workouts to maximum of 4 compound lifts and 4 isolation movements, any more and your nervous system is burnt out and needs time to recover. If your program doesn't have compound movements, you should find a better program such as StrongLifts 5x5, Ice Cream Fitness, Starting Strength, etc.

Doing too many exercises specific to one muscle is actually detrimental to growth. Having a day focused entirely on triceps, for example, is likely going to lead to over training and catabolic breakdown of muscle tissue, or even injury. The only people that these splits work well for are 1) people close to achieving their genetic potential with 5+ years of serious training under their belt or 2) people using anabolic steroids that have accelerated healing and recovery from the drugs they are using.

There are two ways to set you split up that are optimized for growth:
-Full body workouts every other day
-Upper/Lower every day, with rest on the 5th day (so upper/lower/upper/lower/rest pattern).

Sam_I_Am77 wrote: »

_Bropollo_ wrote: »

poonamsonii wrote: »

I m a female 5"2 and weight is 62...
As i was suffering from back muscle spasm...i had to take rest...so soon i m going to start workout as follows..

Monday-chest and back
Tuesday-triceps
Wednesday-biceps
Thursday-shoulder
Friday-legs

Kindly pls reply me

Body Part splits are not optimal. You need to hit the same muscles roughly every 48 hours to keep them peaked at max synthesis levels. Frequency is king. Also, you should be focusing on large, compound movements, which will incorporate several main muscle groups, and then sprinkling on a few isolation exercises. Your program should be built around doing squats, deadlifts, bench, rows, overhead press, pull-ups (assisted if necessary), and dips (assisted if necessary). I would try to keep your workouts to maximum of 4 compound lifts and 4 isolation movements, any more and your nervous system is burnt out and needs time to recover. If your program doesn't have compound movements, you should find a better program such as StrongLifts 5x5, Ice Cream Fitness, Starting Strength, etc.

Doing too many exercises specific to one muscle is actually detrimental to growth. Having a day focused entirely on triceps, for example, is likely going to lead to over training and catabolic breakdown of muscle tissue, or even injury. The only people that these splits work well for are 1) people close to achieving their genetic potential with 5+ years of serious training under their belt or 2) people using anabolic steroids that have accelerated healing and recovery from the drugs they are using.

There are two ways to set you split up that are optimized for growth:
-Full body workouts every other day
-Upper/Lower every day, with rest on the 5th day (so upper/lower/upper/lower/rest pattern).

What makes you say this? I'm a fan of compound lifts and full-body training but I think many people that are successful at this and not on PED's; I think your information is a little mis-leading for the OP.

Didn't say that you couldn't be successful on them, just that they are not optimal. It will just take longer to gain the muscle you are looking for.

Steve Shaw does a deep dive on this topic here: https://youtube.com/watch?v=4rr0dNcBfOg

Also, if you look into classic bodybuilding pre-1960's (before steroids were available), these guys were heavily using full-body workouts to achieve their natural physiques. Body part splits popped up when they became popularized by bodybuilders in the early 70s and into the 80 (when steroids were becoming more and more widely used).

What is the purpose of the split? Is it to avoid muscle spasm? That is actually why I do a very weird split by bodybuilder standards. I'm not looking for optimal growth, because I have severe limitations, so I am really just combining some isolation lifts on top of my physical therapy exercises, because I want my healthy parts to get quite strong since they can. My PTs focus on the bad muscles, obviously Full-body lifting hits my bad muscles that will completely wig out, so that's out.

That's entirely different than any normal split. Why you need a strange split is crucial to giving advice for you. And if it's to avoid spasms, you really need a base of knowledge of your problems from long stretches of PT alone, imho. Inevitably there will be advice from those professionals that you really do need to follow first. I'm only adding what I can more than that because it doesn't interrupt my actual physical therapy any, unless I try to add a new move that ends up being a very bad idea .

_Bropollo_ wrote: »

Sam_I_Am77 wrote: »

_Bropollo_ wrote: »

poonamsonii wrote: »

I m a female 5"2 and weight is 62...
As i was suffering from back muscle spasm...i had to take rest...so soon i m going to start workout as follows..

Monday-chest and back
Tuesday-triceps
Wednesday-biceps
Thursday-shoulder
Friday-legs

Kindly pls reply me

Body Part splits are not optimal. You need to hit the same muscles roughly every 48 hours to keep them peaked at max synthesis levels. Frequency is king. Also, you should be focusing on large, compound movements, which will incorporate several main muscle groups, and then sprinkling on a few isolation exercises. Your program should be built around doing squats, deadlifts, bench, rows, overhead press, pull-ups (assisted if necessary), and dips (assisted if necessary). I would try to keep your workouts to maximum of 4 compound lifts and 4 isolation movements, any more and your nervous system is burnt out and needs time to recover. If your program doesn't have compound movements, you should find a better program such as StrongLifts 5x5, Ice Cream Fitness, Starting Strength, etc.

Doing too many exercises specific to one muscle is actually detrimental to growth. Having a day focused entirely on triceps, for example, is likely going to lead to over training and catabolic breakdown of muscle tissue, or even injury. The only people that these splits work well for are 1) people close to achieving their genetic potential with 5+ years of serious training under their belt or 2) people using anabolic steroids that have accelerated healing and recovery from the drugs they are using.

There are two ways to set you split up that are optimized for growth:
-Full body workouts every other day
-Upper/Lower every day, with rest on the 5th day (so upper/lower/upper/lower/rest pattern).

What makes you say this? I'm a fan of compound lifts and full-body training but I think many people that are successful at this and not on PED's; I think your information is a little mis-leading for the OP.

Didn't say that you couldn't be successful on them, just that they are not optimal. It will just take longer to gain the muscle you are looking for.

Steve Shaw does a deep dive on this topic here: https://youtube.com/watch?v=4rr0dNcBfOg

Also, if you look into classic bodybuilding pre-1960's (before steroids were available), these guys were heavily using full-body workouts to achieve their natural physiques. Body part splits popped up when they became popularized by bodybuilders in the early 70s and into the 80 (when steroids were becoming more and more widely used).

It's not optimal but for those without education/experience or an S&C to help; who really trains optimally? Don't get me wrong, I'm a "full-body" proponent and practitioner myself so I'm not arguing against the point. I'm just saying to be careful with rigid views on training. Even at the end of Shaw's video, about 12-min's in, he doesn't really support body-split but he kind of supports how and when to use it, so inherently there's some value there.

Also, even though MPS takes 48-hour; one's recovery varies based on the total volume exposed to a muscle group. If somebody doing full-body does something like

Day 1 bench press 5 x 3
Day 2: dips @ 50 total reps
Day 3: bench press 4 x 8-12

Is that overly different from one "Chest" session where somebody does something like...

Incline Bench 5 x 5
Decline Bench 4 x 6-8
DB Bench 2-4 x 8-12
DB Flies 2-4 x 12-20

I purposely left out intensities because from just a hypertrophy stand-point we know there are enough studies to show hypertrophy can be achieved and light and heavy loads; I'm assuming correct variables are used above.

From a hypertrophy stand-point there is enough info to suggest that full-body can be better for hypertrophy but not necessarily strength. Here's a good quote from Dr. Schoenfeld who conducts a lot of research related to hypertrophy, probably some of the research that Shaw references.

Drawing Evidence-Based Conclusions
Given the available info, here’s my take on how the findings can be applied to your training program. There does seem to be a benefit to more frequent training sessions if max muscle is the goal. In this regard, it’s best to directly work each muscle at least twice a week; any less and you’re probably not stimulating protein synthesis frequently enough to optimize hypertrophy. Training each muscle three times a week, at least for periods of time, may provide additional benefits for spurring further gains.

Given the novelty factor, it’s reasonable to speculate that periodizing frequency over the course of a long-term training cycle might be the ideal option. Progressing from periods of working muscles twice to three times per week (and perhaps more) and then cycling back again will conceivably provide a novel stimulus that elicits continued gains. But remember: any discussion of training frequency must take total weekly volume into account. Greater training frequencies (from the standpoint of total training sessions per week) using a split routine can be
employed to maximize total weekly volume and thus potentially drive greater hypertrophy over time.

I think to keep this subject on-point and to kind of sum this up for the OP, this would be my takeaway.

1. If you enjoy body-part splits and it's the type of training that will keep him/her motivatedto exercise and be active, then by all means do it. BUT, find a more proven plan to follow as the OP is definitely not experienced enough to develop their own plan. If hypertrophy is a bigger goal and you're open-minded to different training; then take a good look at some full-body training styles and they are quite effective.

Edit: Just thought about this... Somebody mentioned IceCream5x5 which isn't a bad option or there is also the "Cube Method" which has a day set aside for "body-building". If you've been training for a while Cube Method may not be bad; if you're newer to strength-training... then maybe not.

She made a similar follow up thread. http://community.myfitnesspal.com/en/discussion/10263996/training-different-body-parts-everyday/p1