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-   -   What to do 5 day or 3 day split? (http://www.bodybuilding.net/training/what-to-do-5-day-or-3-day-split-7597.html)

sdt19 09-27-2007 10:20 AM

What to do 5 day or 3 day split?
 
As of now I'm doing a 5 day split:
Mon and Thurs=Chest/Tris
Tuesday and Friday=Back/Bis
Wed=Legs/Shoulders
Sat=Cardio (usually 15-30min of running)
Sunday=Rest

I do abs each day I lift.

Hitting the muscle groups the second time around during the week (Thursday and Friday) It feels pretty fatigued still. Should I just tough it out and do whatever I can do at the time, or should I back up to a 3 day split? And just do more cardio on my off days (Tues,Thurs, Sat)?

Also if there are any good 4 day splits anyone can enlighten me on maybe that would be the answer? Well thanks for any input.

hrdgain81 09-27-2007 11:00 AM

are you running any aas?

BonaFied 09-27-2007 11:03 AM

I had the same problem and ended up going with

Day 1- Chest/Back
Day 2- Legs Shoulders
Day 3- Bi's Tri's
Day 4- Rest
Day 5- Rest/Cardio/Lift, depending on how i feel

The only thing is that it isn't structured by week, so Monday this week might be a rest day and Monday next week could be Chest/Back. I'm not serious into bodybuilding so this would probably be considered more of a casual 'what do i feel like' approach, but i'm getting bigger and stronger after a year or so on it so it's working.

_Wolf_ 09-27-2007 11:20 AM

upper-lower or fullbody

widdoes2504 09-27-2007 11:22 AM

Quote:

Originally Posted by Sentinel (Post 42394)
upper-lower or fullbody

ditto. :weights:

EricT 09-27-2007 12:33 PM

Or lower-upper :biglaugh:

sdt19 09-28-2007 10:51 AM

I've thought of doing an upper lower split, with wed and sat being cardio days and sunday off. But I don't know if I could hit each muscle in the upper group as hard, like say I do chest and back. My shoulders and what not would be mucho hard to hit after all that.

Darkhorse 09-28-2007 10:52 AM

Do what I prefer:

chest/shoulders/triceps
back/biceps/legs
OFF
repeat
repeat
OFF
OFF

That way you're actually doing four days worth of upper body, and can also benefit from blasting deadlifts as your main back/leg exercise on one of those days to slam your back.

It's better to pick one day as your heavy deadlift day, the other for heavy free squatting. Then just mix and match:

Day One: Deadlifting, then pick a leg exercise such as leg press for something like 2x20 as heavy as possible.

Day Two: Squatting, then pick a back exercise that doesn't get effected from all the squatting such as chest-supported rows heavy.


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