3 - 4 OR 5 DAY SPLITS PRO'S AND CONS ???

[LIVEHARD]

I have been doing a four day or five day split for a while now hitting a muscle groups once a week for example

4/day

day 1 - chest/biceps
day 2 - legs
day 3 - rest
day 4 - shoulders/triceps
day -5 back

OR A

5/day
day 1 - chest
day 2 - back
day 3 - rest
day 4 - shoulders
day 5 - legs
day 6 - arms

I was thinking of trying a tree day hitting all muscles twice a week ??

day 1 - chest/ triceps
day 2 - back/ biceps
day 3 = legs shoulders
day 4 off
days 5 > 7 repeat of days 1 > 3

IM looking to build mass and strength and I am asking all opinions on the twice a week training VS the once a week


:bch :fback

[Timbo89]

I always do once a week. this is my split
1) Chest/Shoulders
2) Back
3) Rest
4) Legs
5) Arms

[LIVEHARD]

i liked once a week but i hear twice can be good when on cycle \

and your diet is in place

any one do a twice a week :bch split ???

[Drummer]

I always do once a week. this is my split
1) Chest/Shoulders
2) Back
3) Rest
4) Legs
5) Arms

your hitting your arms twice a week in that routine. Not that its bad.

~D

[Drummer]

It all depends. If you training natural, if your on cycle, if you have the time, etc. If your training natural, 3,4 or 5 day splits are fine as long as you dont overtrain. Usually hitting a muscle once a week is the norm. With more days in the week, each workout will take less time, and you can concentrate on smaller amounts of muscles per workout. Its all a matter of what works for you to be honest. I personally like the 4 day split.



~D~

[LIVEHARD]

could you show me / us an example of your 4 day split

and why again is twice a week bad :rulz:rulz???

[natenator]

if you are going to hit twice a week one of 2 things need to happen:

1) drastically reduced volume
2) Drastically increased calories

Without one or the other you are in for a world of hurt. eg: injuries.

[Ritch]

Well I`ve just gone back to a 4 day split. Being in the gym 5 days a week was wearing me down. The advantage however was being able to do one day for back width and the other for thickness. But place a bicep wokout in between and my biceps were just feeling overused even though I have a good mind muscle connection and don`t everuse the biceps when I train back.

Here`s what I was doing
Monday: Back width, lower back, abs
Tuesday: Shoulders, biceps, some abs
Wednesday: Legs, calves
Thursdsay: Chest, triceps, maybe some abs
Friday: Back thickness, lower back some abs

Now going back to

Monday: shoulders, biceps, abs
Tuesday: Legs, calves
Wednesday: off
Thursday: chest, triceps, abs
Friday: Back, lower back, abs

I think your 4 day split is best. ON the 5 day split, personally I find there is no need to do a day just for shoulders.

If you do the 3 day split, hitting everything twice a week you better take it easier on those days. Say on one day you train legs sholders as planned, the next time you hit those groups reverse the order to train shoulders first then legs, this way each one gets hit while you`re still fresh.

[LIVEHARD]

i thought this post would make for some controversy

The more feed back the better

What's the best for size strength and over all mass ?/

I lift heavy so i was worried about recovery on twice a week split ??


:bch

:rulz

:fback

[Ritch]

I think most will agree hitting each muscle group once a week is best. There is already secondary work being hit by the muscles when they assist other muslces being trained on other days.

[Drummer]

if you are going to hit twice a week one of 2 things need to happen:

1) drastically reduced volume
2) Drastically increased calories

Without one or the other you are in for a world of hurt. eg: injuries.

^^^what he said. Beat me to it!

[LIVEHARD]

I am going to stick with my four day spilt.

This week was F'Ked up worked 7am till 11pm most of the week so i got three days in

day/1 chest and biceps calfs
day/2 legs
day/3 off
day/4 delts and triceps calfs
day/5 back lower back
day/6 off
day/ back to day 1 all over again
i do abb's at home EOD
and 30 min carido EOD

[Baconbits]

I like a 2 day split

Upper/Lower (modified DC)

Less volume and more frequency

I'm hitting each muscle 2 x week and getting great results. The only thing I'm using is cjc/ghrp-6

[MikeyFXD35]

I have been doing this of over 20years and 1/week pre muscle works the best for gains. I have tired them all.

[Danger]

Twice a week is great I was doing a twice a week program before my current 5 day split and I had really good results.

Chest + Lats(Back Width)
Legs + Shoulders
Back + Tricept
Chest+ Bicept
Shoulders + Low back

I was focusing mainly on the larger muscle groups since I figured arms got alot of work form the double chest, back, shoulder days. Only did legs once since I just dont need to do them more than once a week.

I did that for 8 weeks, which was way too long looking back I would only do 4-6 weeks if I was going to do something like this again, because I was pretty burnt out for the last 2 weeks. Im planning on going back to something similar but break the muscle groups down a little further for my next run.

Something Like:
Back(Thickness), Shoulders
Chest(Width), Bicept
Quads, Calves, Tricept
Back(Width), Shoulders
Chest(thickness), Hams, Calves

[Ritch]

^^^ What do yo mean by "chest width" and "chest thickness"

[Danger]

Oh yeah, that shit is just the exercise types I do. I doubt if you can actually develop those attributes separately for chest.

Chest Width:
Hammer Strength Wide Chest, Bench Flye, Pec Deck

Chest Thickness:
DB Flat Bench Neutral Grip, Hammer Strength Decline, Smith Flat Bench

Since it is twice a week I go all out on my work sets for the first two exercises and then use the third at a lighter weight with high reps to get as much blood into the muscle as possible after.