What is a good Workout routine?
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.
After every three weeks, switch either the main exercise or technique (or both). For example, instead of using rest-pause for squat, you can choose to do heavy eccentrics, where you set the weight of the bar at roughly 110% 1RM and lower it over a certain period of time.
As for the other exercises, you can also choose different exercises, increase the volume and/or vary the set/rep but keep the same number of total reps. For example, if you choose to do 3x8 for Leg Press (24 reps total), you can switch it up by increasing the volume to 4x10 or switching the set/rep to 4x6 (still 24 reps total).
Although I'm not a strong advocate of doing cardio during bulking phase (mainly because I have a hard time gaining weight), I still believe it can be useful.
For those who choose to do cardio, perform it two times a week - a 30-minute jog or a couple interval runs at the track will help with recovery and trim off some excess calories. If you play sports such as basketball, soccer, football, etc. I'd use those as cardio instead of doing additional ones.
"A 30-minute jog or a couple interval runs at the track will help with recovery and trim off some excess calories."
As you can see, there are a lot of options to choose from when doing a 5-day split. Use different technique and exercise from time to time and try new things. When you find one that works, stick to it. When it stops working, search for a new one.