You often hear that 3-5 days per week in the gym will help you achieve any of your goals. Well, with time on your hands and goals to achieve it's time for a 5-day split.
We scoured the Bodybuilding.com forums to see what our members were doing to make gains in the gym and achieve their goals. Below are the two best 5-day splits that we found in our search.
Five day splits are among one of the most common splits used among bodybuilders these days. Not only does it allow for proper recovery in each muscle group, it allows the trainee to work at a much higher intensity since each muscle group is only trained once a week.
A typical split would be like this:
Note: The reasons for prescribing those muscle groups in that order are as follow: For most trainees, training the lower body is probably the most taxing for their bodies. Therefore it is crucial to train it first in the beginning of each week to ensure that the workout is done while the body is still fresh.
Instead of training five days in a row, it is also beneficial to rest in between training days to allow the CNS to get proper recovery. This is especially important for new trainees because their bodies are not primed to be able to work at a high intensity five days in a row yet.
Lastly, it's more optimal to space shoulder and arm days as far as possible from chest day to allow the joints and triceps to recover properly.
For each day, trainees should use 4-5 exercises with two main exercises and 2-3 accessory exercises. An example would be like this:
Things to keep in mind during the workout:
- Lift each rep as fast as possible otherwise noted.
- Recovery should be set at 60s-90s between exercises.
- It's best to lift a load that is lighter and you can handle than to cheat. "Leave your ego in the locker room."
- Make sure is rep is done with full ROM unless stated.
An example of something that I have been working on lately looks like this:
While there are many ways to target the abs, I find that a mixture of heavy and light lifts yield the best result. Doing nothing but a high volume of crunches and side bends to lose fat around the abdominal region is a common mistake that many trainees make. Diet and proper nutrition are the key to a solid 6-pack.zoetic international plc share price international business management 29 year old england rugby international politics and international relations belfast international airport hotel international airports pantheon international share price post office international shipping international meeting planner australia international borders hc marbella international hospital monzo international transfer rainbow room international avanti international resort trannel international clark international international post office tracking most international caps fifa international rankings clearwater international doha international airport international commerce centre bournemouth international centre events clarke international tremor international share chat beats international dub be good to me jones international rightmove international edinburgh international climbing arena hermes international shipping bls international international street food rt international department of international trade camborne science and international academy hsbc international transfer parcelforce international international womens day quotes finder international is there an international men's day wing international barbecue hot one impresses international composer phonics international international yoga day 2022 the international centre telford farnborough international caci international rosen inn international drive restaurant brand international mandmdirect returns international arris international share price scotland international fixtures murcia international airport international development jobs international nurses day light croda international international flags kotoka international airport doh hamad international international travel from uk vodafone international roaming international youth day usps international tracking sharon miss international uk belfast international airport car hire australia international students pcr test for international travel survival international international champions cup barbour international wax jacket witt international ladies tops international removals is there an international mens day cancun international airport international space station at night amnesty international israel apartheid aetna international cnn international news musicweb international streams of joy international drennan international transparency international corruption index international lamps international women's day 2022 memes international stones indira gandhi international airport international sim card international tyres international space station tonight international courier service allied international tesco international call app england rugby international arrested on suspicion of raping a teenager international bank international rugby today what does international mean quarantine rules in india for international travellers royal mail international tracked international day of peace nhs covid pass letter for international travel riverside international raceway cruelty free international drag race international all stars international days 2022 autumn international rugby fixtures international boyfriend day barbour international quilted jacket women's how long does it take to get an international driving permit tnt international tracking international courier international cricket council yara international nigel frank international euromonitor international lloyds international bank international centre for birds of prey toastmasters international voetbal international international day of happiness 2022 vwr international parking at belfast international airport international paint international food international marketing international maritime organization tesco international calling app cain international skipton international humane society international when will south africa allow international travel barbour international quilted jacket womens where is the international space station royal mail prices 2022 international lloyds international banking international hall luxury retreats international inc. england international international crisis group alkass international cup 2022 british international school stratford international to st pancras daytona international speedway international friendlies football live international bowls bowls: world championships 2022 murray international network international miss international 2022 uk babcock international group fedex international priority international football fixtures 2022