Hey All
In your opinion and experience, what is the best order for body parts for 5 days a week training.
EG
Chest
Back
Legs
Shoulders
Arms
Would be one example
Thanks and Train Hard
I’m presuming that since you’re talking about bodypart splits, hypertrophy is the goal, as opposed to strength, correct?
Week one:
upper, lower, upper, lower, upper.
Week two:
lower, upper, lower, upper, lower.
Repeat.
You do your weakest muscle first thing in the week, and your strongest muscle group the last day in the weak.
Then, after four weeks, rotate your next weakest muscle up the list, and put the one you were doing first, last. So…
Weeks 1-4 (1 means it’s your weakest muscle; 5 means it’s your strongest.)
1.
2.
3.
4.
5.
Weeks 5-8
2.
3.
4.
5.
1.
Weeks 9-12
3.
4.
5.
1.
2.
Etc.
[quote]Hawkson101 wrote:
Hey All
In your opinion and experience, what is the best order for body parts for 5 days a week training.
EG
Chest
Back
Legs
Shoulders
Arms
Would be one example
Thanks and Train Hard[/quote]
Wassup dude,
I used to do
M= Back
T= Legs
W= Chest
TH= Rest
F= Shoulders
Repeat.
This worked good for me but eventually I had to stop this and cycle arms back into the routine.
You could do 5 days in a row or split them up throughout the week.
For example:
M - Legs
T - Chest
W - Back
T - Shoulders
F - Arms
or you could do this, which I prefer:
M - Legs
T - Chest
T - Back
F - Shoulders
Weekend - Arms
It’s beneficial to take a day off here and there during the week to recover. I’ve been doing this for several weeks with good results.
Hawk,
This is what I’m doing now;
M - back/bi’s
T - legs
W - chest/tri’s
T - back/bi’s
F - legs
If you wanted a more even amount of chest and back work you could make a “B” week where you swap the back and chest days and alternate the weeks;
M - chest/tri’s
T - legs
W - back/bi’s
T - chest/tri’s
F - legs
You could always work shoulders in on chest days or if your legs are up to par drop a leg day for a dedicated shoulder day.
Good luck.
[quote]Hawkson101 wrote:
Hey All
In your opinion and experience, what is the best order for body parts for 5 days a week training.
EG
Chest
Back
Legs
Shoulders
Arms
Would be one example
Thanks and Train Hard[/quote]
If this is how you are going to categorize, I would definately keep legs in the middle of the week so your upper body gets a day of rest. I trained just this way for years (except I worked arms before shoulders) and it worked very well. However, a word of caution: If you are going to train this way, you must be intense and dedicated.
In my opinion, results will be extremely poor if you skip days here and there or tend to go through the motions in the gym. While this is true for every program, I think it is especially important here.
Why do legs and back get one day each? They have more muscle mass then your chest or your arms. The chest is just one muscle. I could understand if your arms and chest are small in proportion to your legs and back. If that’s the case then cool.
I like upper/lower
and push ,pull, legs
I like…
Hams/Biceps
Quads
Chest/Back
Shoulders/triceps
Little bit of olympic lifting
I try and do a bit of Calves everyday as their the smallest part of me and don’t grow very well
don’t you think that you should do the largest muscle groups first since ur rested over the weekend and then go to smaller ones.
M-Legs
T-BAck
W-Chest
T-ARms
F-Shoulders
and then throw in fingers and toes on Saturday…just for kicks
[quote]Brutus_G wrote:
Why do legs and back get one day each? [/quote]
Because they are the biggest muscle groups in the body.
[quote]That One Guy wrote:
don’t you think that you should do the largest muscle groups first since ur rested over the weekend and then go to smaller ones.
[/quote]
I wish i could do legs on monday. i commute by foot/bike. Serious leg day=immobilized.
No class
No gym
No anything
I could but i don’t, no matter what i tell myself. i just sleep and eat until i feel good.
You kinda missed my point.
i do a six day split…this is how it goes…
sunday - back and biceps
monday - triceps and legs
tuesday - off
wednesday - shoulders and chest
thursday - back and biceps
friday - legs
saturday - chest
…i wouldn’t recommend it to most people, but it works for me and has given me almost 100 pounds of bodyweight since march '04 to present…
-abisay
[center][photo]4672[/photo]
the perfect split…
monday- ME bench
tuesday- rest
wendsday - ME squat/dead
Thursday-GPP
Friday-rest
Saturday-DE/RE
Sunday-rest
meat
[quote]maraudermeat wrote:
the perfect split…
monday- ME bench
tuesday- rest
wendsday - ME squat/dead
Thursday-GPP
Friday-rest
Saturday-DE/RE
Sunday-rest
meat[/quote]
That has worked great for me in the past. And from the pictures of what looks like 585 on your back and in your hands, I’d assume it has worked well for you too.
Lots of pointless posts.
If the guy has a huge chest, he doesn’t need to train chest the first day of the week. One general rule of program design: Train weaknesses first. This means, train your weakest body part earliest in the week, and earliest in any given workout.
If your quads are week, train them on Monday. And on Monday, do front squats (or another quad-dominant movement) first in that workout.
Anyone who doesn’t comprehend that basic principle as NO BUSINESS designing a split schedule for someone else.
[quote]CaliforniaLaw wrote:
Lots of pointless posts.
If the guy has a huge chest, he doesn’t need to train chest the first day of the week. One general rule of program design: Train weaknesses first. This means, train your weakest body part earliest in the week, and earliest in any given workout.
If your quads are week, train them on Monday. And on Monday, do front squats (or another quad-dominant movement) first in that workout.
Anyone who doesn’t comprehend that basic principle as NO BUSINESS designing a split schedule for someone else.[/quote]
How often do you have a “first” or “earliest” day in a program other than the first day back from a break?
Does everyone take the weekends off from lifting around here?
What if they train for 2 days on, 1 day off, 2 days on, 1 day off? Monday isn’t always the day after an off day.
when people w/o with a split routine like the ones posted do they go ointo the gym with a plan to do a certain amount of set/reps for each exercises/bodypart? or if it is chest/triceps day does one just w/o until they are fried? I notice that at my gym this is how most people lift.
[quote]CaliforniaLaw wrote:
Lots of pointless posts.
If the guy has a huge chest, he doesn’t need to train chest the first day of the week. One general rule of program design: Train weaknesses first. This means, train your weakest body part earliest in the week, and earliest in any given workout.
If your quads are week, train them on Monday. And on Monday, do front squats (or another quad-dominant movement) first in that workout.
Anyone who doesn’t comprehend that basic principle as NO BUSINESS designing a split schedule for someone else.[/quote]
At first you had a good post and i thought wow he hasn’t insulted anybody yet but that last paragraph is kinda iffy. but good post anyway.