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  1. #1
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    Default Changing my 5 day

    Im currently doing and have been doing for the past 4 months.

    Mon-Arms
    Tues- Legs
    Wed- Chest
    Thurs-Off
    Friday-Back
    Saturday- Shoulders
    Sun- Off


    New 5 day

    Mon-Off
    Tues-Legs
    Wed-Chest/Triceps
    Thursday-Back
    Fri-Shoulders
    Sat-Off
    Sun-Chest/biceps

    What do you think guys?

  2. #2
    Former M&S Editor Steve's Avatar
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    Default

    Hi Kingdom,

    On paper most splits could work. I for one am not a fan of imbalanced training, or overworking one body part, unless you are rotating periods of specialization.

    May I ask why the extra chest day?

    Also, what are your current chest exercises and the approximate weight you are using for each?
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  3. #3
    Just joined M&S TyDownsFitness's Avatar
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    Default

    Quote Originally Posted by Kingdom86 View Post
    Im currently doing and have been doing for the past 4 months.

    Mon-Arms
    Tues- Legs
    Wed- Chest
    Thurs-Off
    Friday-Back
    Saturday- Shoulders
    Sun- Off


    New 5 day

    Mon-Off
    Tues-Legs
    Wed-Chest/Triceps
    Thursday-Back
    Fri-Shoulders
    Sat-Off
    Sun-Chest/biceps

    What do you think guys?
    That's a hard question to answer without knowing more details:
    Length of time training
    Diet
    Goals
    Number of sets
    Number of reps
    etc

    For the vast majority of people a 3 day full body routine works, then from there you could go to a 4 day routine. I know people such as Tom Venuto who swear by a 4 day routine. Remember more time in the gym does not necessarily equal better results. Its all about being 'there' when you are there and giving it your all when in there.
    For Customized 1x1 Training/Diet Programs, visit tydownsfitness.com

  4. #4
    Coming Up The Ranks
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    Default

    Quote Originally Posted by Steve View Post
    Hi Kingdom,

    On paper most splits could work. I for one am not a fan of imbalanced training, or overworking one body part, unless you are rotating periods of specialization.

    May I ask why the extra chest day?

    Also, what are your current chest exercises and the approximate weight you are using for each?
    I just feel my chest is lacking in size and I really like the bench press.

    At the moment im flat benching 45kg I know it isnt a lot but im trying to move up every two weeks.

    Current chest exercises are flat/incline and decline bench's and maybe some dumbell press's too.

    I train a hour each day. Should I be doing more? I focus on low reps with heavy weight.

  5. #5
    Dark Meat dday39's Avatar
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    Default

    Quote Originally Posted by Kingdom86 View Post
    At the moment im flat benching 45kg I know it isnt a lot but im trying to move up every two weeks.
    that's your problem. you aren't lifting heavy enough and your aren't progressing fast enough

    how much do you squat?
    how much do you weigh?
    how tall?

    try a proven novice program (Starting Strength, StrongLifts, All Pro's Simple Beginner Routine, etc) and eat more food.

 

 

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