Working Out 5x's A Week....

Jus10 · 11-10-2006, 12:25 AM

would working out 5days aweek be bad? if its low intensity? my goal is hypertrophy and was going to go w/this:

Sunday: off
Monday: push
Tuesday: Pull
Wednesday: legs
Thursday: push
Friday: pull
Saturday: off

bad idea? 3sets/ 10 reps 60sec. R.I's. what do you think?

DiGiTaL · 11-10-2006, 12:28 AM

Ya you should try and have a day in between off. Wednesday is a good to have off. And i would personally put the legs and pull together if i could. But thats me. Lets see what others say.

Jus10 · 11-10-2006, 12:37 AM

well i'd just like to train the larger muscles 2x's aweek. how would this go about?

**Gazhole** · 11-10-2006, 03:29 AM

Sunday: off
Monday: push
Tuesday: legs
Wednesday: off
Thursday: pull
Friday: legs
Saturday: off

Would probably be okay. With your split i think you would overtrain pretty quickely going 5 days in a row with no rest.

And if you want to train the bigger muscles in the body 2x a week, legs are 'it', dude.

slip · 11-10-2006, 05:59 AM

just make sure to have some easier weeks now and then, sometimes less is more.

**Gazhole** · 11-10-2006, 06:39 AM

Quote:

Originally Posted by slip

just make sure to have some easier weeks now and then, sometimes less is more.

I think a 4 day a week program can be kept up for 4-6 weeks pretty well. But youre right, an unload week or two are a good idea.

Personally, after having tried a 4 day a week program not so long back, much rather 3 days a week. Its a lot easier to burn out the more you up the frequency.

You have to take a lot more care with your intensities and volume to not kill yourself.

John Rambo · 11-10-2006, 11:23 AM

I think 5 days is too much. I've tried to do 5 days before, and it wears me out. Now I strive for 4, but usually end up doing 3. (Push-Pull-Lower.)

Triple Threat · 11-10-2006, 11:52 AM

Quote:

Originally Posted by Jus10

well i'd just like to train the larger muscles 2x's aweek. how would this go about?

M - upper
T - lower
W - off
Th - upper
F - lower
Sa, Su - off

DOMS · 11-10-2006, 11:54 AM

Your way to new to be doing 5 days a week. Stick with a basic push/pull/leg split like the one outlined in the stickies.

fufu · 11-10-2006, 12:20 PM

If you are just doing 3 sets a day, like I think you said you are, you would be fine IMO. There are better ways to make a program though.

**Prince** · 11-10-2006, 12:45 PM

I would still recommend a break in there, four days on is a lot, move one of the off days in between the four on days.

Jus10 · 11-10-2006, 01:43 PM

Quote:

Originally Posted by DOMS

Your way to new to be doing 5 days a week. Stick with a basic push/pull/leg split like the one outlined in the stickies.

what do you mean way to new? i've been training for 3+ years and my 3 big lifts combined are over 1,000.

DOMS · 11-10-2006, 03:23 PM

Quote:

Originally Posted by Jus10

what do you mean way to new? i've been training for 3+ years and my 3 big lifts combined are over 1,000.

Well, my bad for assuming. In that case, I say go for it.

Hell, I did 4 or 5 days a week, twice a days. I've done it, and will do it again in a month and half or so.

Just don't workout for more than two days in a row. You'll also need to keep an eye out for over-training.

Ultimately though, if you're not getting anything out of it, don't bother. That's a lot of time and energy to invest in something that's not giving you a worth while return.

DOMS · 11-10-2006, 03:24 PM

Oh, I should point out that I'm slightly masochistic, so your results may vary.

Witchblade · 11-10-2006, 03:55 PM

5 times a week is only viable if you're on roids and you have 3+ years of experience, probably.

High frequency alternatives:

upper, lower x 2
push, pull, legs, push, .... (etc)

You'll still train 4 days a week and you can keep a split routine.

Also, you should vary the intensity per workout. If you go with upper/lower, you should do 2 higher volume workouts and 2 lower volume higher intensity workouts.

For example:

upper power
lower volume
rest
upper volume
lower power
rest
rest

**CowPimp** · 11-10-2006, 08:27 PM

Depends on the amount of volume each session, but I see no point in doing that.

clemson357 · 11-10-2006, 10:33 PM

I used to work out 5 times per week. Now I am averaging about twice per week. I am just as big, and almost as strong. I used to bench 255x6 now I could probably get it 4 or 5 times on a good day.

11-10-2006, 12:25 AM	#1
Jus10 Registered User Join Date: Nov 2006 Posts: 12	Working Out 5x's A Week.... would working out 5days aweek be bad? if its low intensity? my goal is hypertrophy and was going to go w/this: Sunday: off Monday: push Tuesday: Pull Wednesday: legs Thursday: push Friday: pull Saturday: off bad idea? 3sets/ 10 reps 60sec. R.I's. what do you think?
Jus10 Registered User Join Date: Nov 2006 Posts: 12

11-10-2006, 12:28 AM	#2
DiGiTaL .::.:: Legend ::.::. Elite Member Join Date: Mar 2006 Location: Ca Posts: 930	Ya you should try and have a day in between off. Wednesday is a good to have off. And i would personally put the legs and pull together if i could. But thats me. Lets see what others say.
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11-10-2006, 12:37 AM	#3
Jus10 Registered User Join Date: Nov 2006 Posts: 12	well i'd just like to train the larger muscles 2x's aweek. how would this go about?
Jus10 Registered User Join Date: Nov 2006 Posts: 12

11-10-2006, 03:29 AM	#4
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 6,533 Photos: 18	Sunday: off Monday: push Tuesday: legs Wednesday: off Thursday: pull Friday: legs Saturday: off Would probably be okay. With your split i think you would overtrain pretty quickely going 5 days in a row with no rest. And if you want to train the bigger muscles in the body 2x a week, legs are 'it', dude.
	http://sdatrainingprograms.blogspot.com - Updated 02/12/08 "Do i not like that? No, i do not not like that, i LIKE that!"

11-10-2006, 05:59 AM	#5
slip Registered User Join Date: Jan 2006 Posts: 346	just make sure to have some easier weeks now and then, sometimes less is more.
slip Registered User Join Date: Jan 2006 Posts: 346

11-10-2006, 11:23 AM	#7
John Rambo Registered User Join Date: Mar 2005 Posts: 58	I think 5 days is too much. I've tried to do 5 days before, and it wears me out. Now I strive for 4, but usually end up doing 3. (Push-Pull-Lower.)
John Rambo Registered User Join Date: Mar 2005 Posts: 58

11-10-2006, 11:54 AM	#9
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,728 Photos: 6	Your way to new to be doing 5 days a week. Stick with a basic push/pull/leg split like the one outlined in the stickies.
	I never lie because I don't fear anyone. You only lie when you're afraid.—John Gotti

11-10-2006, 12:20 PM	#10
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,487 Photos: 7	If you are just doing 3 sets a day, like I think you said you are, you would be fine IMO. There are better ways to make a program though.
	fufu's 1337 Journal Your diet will set you free.

11-10-2006, 12:45 PM	#11
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,996 Blog Entries: 25 Photos: 320	I would still recommend a break in there, four days on is a lot, move one of the off days in between the four on days.
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11-10-2006, 03:24 PM	#14
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,728 Photos: 6	Oh, I should point out that I'm slightly masochistic, so your results may vary.
	I never lie because I don't fear anyone. You only lie when you're afraid.—John Gotti

11-10-2006, 03:55 PM	#15
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,443 Photos: 2	5 times a week is only viable if you're on roids and you have 3+ years of experience, probably. High frequency alternatives: upper, lower x 2 push, pull, legs, push, .... (etc) You'll still train 4 days a week and you can keep a split routine. Also, you should vary the intensity per workout. If you go with upper/lower, you should do 2 higher volume workouts and 2 lower volume higher intensity workouts. For example: upper power lower volume rest upper volume lower power rest rest
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11-10-2006, 08:27 PM	#16
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Depends on the amount of volume each session, but I see no point in doing that.
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11-10-2006, 10:33 PM	#17
clemson357 __________ Join Date: Jul 2004 Posts: 2,553 Photos: 1	I used to work out 5 times per week. Now I am averaging about twice per week. I am just as big, and almost as strong. I used to bench 255x6 now I could probably get it 4 or 5 times on a good day.
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