Split: 3 day vs. 4 and 5 day

[chiplin]

I'm on a 3 day split right now that consists of:

Chest/Back/Abs
Shoulders/Biceps/Triceps
Legs

I was just wondering what the most effective split arrangement was for growth. I like 3 day but I'm finding myself craving the gym more and more on my days off.

So in order to avoid overtraining, and see significant gains/growth throughout your program, would you recommend a 3, 4, or 5 day split ? Why ?

[PdH]

I basically use the same split you've posted, but I train EOD. It gives me proper recovery time and there's only one day between workouts. If I take two days off, it seems to mess with my training rhythm. It's just too long for me. As long as you're able to expend maximum effort in all of your workouts, I don't think the split you use makes that much difference. Proper recovery is highly important. :)

[chiplin]

I'm unaware of what EOD is, but I will look it up . I heard from I forgot who that 3 day should be preferred due to the amount of recovery time you're actually getting, I take a day off in between and I have been taking 2 days off before my next cycle, but I'm going to start just going and maintaining only a day off in between.

[PdH]

Can somebody else chime in here with some guidance. Chiplin is a good kid who is training hard, strictly following a keto diet, and implements the advice given on this board. Basically someone that really deserves some assistance. :)

[flex3d]

Depending on how you recover, how your diet is, etc., you can up your training frequency.

On a cut I generally do:
(High Volume Training 20+ sets on major parts and 12 sets on minor)
Workout 1 - Chest/ Biceps
Workout 2 - Back / Traps
Workout 3- Shoulders / Triceps
Workout 4 - Legs
OFF
Repeat

During a bulk or calorie surplus
(Higher Frequency, Moderate Volume) 16 sets on major parts, 8-10 on minor parts)
Workout 1 - Chest/Arms
Workout 2 - Shoulders/Back
Workout 3 - Legs and Traps
OFF
Repeat

OR I do

Day 1 - Upper Body Powertraining
Day 2 - Lower Body Powertraining
Day 3 - OFF
Day 4 - Chest/Arms
Day 5 - Shoulders/Back and Traps
Day 6 - Legs
Day 7 - OFF

Generally hitting your bodypart 1x a week ain't as effective as 2x a week. Baseline protein synthesis in the body part you hit generally goes down after 48-72 hours I believe.

Are you only doing 3 workouts a week or is it 3days on one off?

Btw, over training doesn't happen often and is more often then not a product of improper nutrition... Would be pretty hard to over train if your body has the proper nutrition.

[ironwill]

Can somebody else chime in here with some guidance. Chiplin is a good kid who is training hard, strictly following a keto diet, and implements the advice given on this board. Basically someone that really deserves some assistance. :)

Ill throw in my 2 ccs.....
I have used a 3 day split and loved it.......i now switch between a 3 day and a 4 day split....
If youre craving the 4 day one try this....
Mon, tue, thurs, fri...

Day 1 ....chest , shoulders, triceps.....
day 2 .....back
Day 3.....legs, biceps...
Day 4 ....repeat day 1......So now on friday or saturday you are doing chest, shoulder tricep again.., then on monday start with day 2 etc...and repeat...

week 1... pick 2 exercises per bodypart....and
4 exercises for back...
2 thickness exercises, and 2 width exercises.... thickness ex. is rows, width ex. is bodyweight pull-ups, or lat pulldowns...
For legs, do 2 big movements, like deads, and hack squats or leg presses, and 2 of standing 1 leg curls or lying leg curls, and a leg extensions, i keep leg work higher reps...everything else is rest/paused heavy as you can go, progressive resistance.......Focus on negatives...
do abs and calves rotated after each workout.......

Week 2 when done day 1, 2,3 and are going into repeat day 1...pick new exercises with same scheme......
Week 3 pick new ones again, then repeat back to week 1 again......So each week switch out...

After 6 weeks or so, do some higher volume fun stuff for 2-3 weeks and then go again..
Any q's please ask away...
Hope im clear here.......long day today...lol

[chiplin]

Thanks guys, I have about 3 weeks left on this cut then I'll be bulking up again, where I will most likely try what IronWill posted for 4 or so weeks, and if it doesn't workout for me I'll just jump back to the 3-day I'm on now, it's a solid program, I just enjoy it so much I want to be pumping iron more frequently !

[ironwill]

Thanks guys, I have about 3 weeks left on this cut then I'll be bulking up again, where I will most likely try what IronWill posted for 4 or so weeks, and if it doesn't workout for me I'll just jump back to the 3-day I'm on now, it's a solid program, I just enjoy it so much I want to be pumping iron more frequently !

Can you give it a try for at least 6-8 weeks bro, honestly the first time or 2 through, you will be finding your weights etc., and getting the exercises down....4 weeks wont be enough for a good ol college try.....
I guarantee by the end of week 2 you wont be craving extra time in the gym....again if you get stuck, or confused, by all means ill help you out....
PDH says youre solid, i like to help out guys with heart....and brains helps also...lol...
Good luck bro...

[chiplin]

Will do pal, I'm going to PM you my routine right now just to assure it's not too insane of a jump.

[Jazzy]

Btw, over training doesn't happen often and is more often then not a product of improper nutrition... Would be pretty hard to over train if your body has the proper nutrition.

I think the same things! for me, overtraining is only a myth...Its more a product of lack of recuperation and incorect nutrition like you said!..I begin my new training and It will be on a 5 days split...Like this:

monday: chest/back
tuesday:legs
Wednesday: off
thursday:shoulder/biceps/triceps
friday:chest/back
saturday:arms
sunday; off

I sleep around 9h-10 per night and I'm on bulking..so!^^

[Sexxxton]

Every lifter has different recovery capacities. Some can train body parts twice weekly, some once (and some even three times). I find once a week is enough if I truly hammer it. I think the most important thing is keeping your nutrition on point and monitoring your progress: if you're stagnating then change up your programme or nutrition; if you're progressing, don't change a thing until you plateau.