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

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.

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

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.

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

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.

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.)

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

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.

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.

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.

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.

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.

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

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

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