5 day split vs 3 day split??

[serjik]

just wanted to throw this in the mix. It might be a stupid question but some people i.e my mates seem to swear by 3 day splits or full body's. so just wana find out for myself which ultimatly is better in terms of mass gains?

im currently doing a 5 day body part split and my mate is doing a 3.
also i seem to be toning up instead of gaining mass, could this be down to insuficient calorie intake?

cheers

[James Keeton]

Originally Posted by serjik

just wanted to throw this in the mix. It might be a stupid question but some people i.e my mates seem to swear by 3 day splits or full body's. so just wana find out for myself which ultimatly is better in terms of mass gains?

im currently doing a 5 day body part split and my mate is doing a 3.
also i seem to be toning up instead of gaining mass, could this be down to insuficient calorie intake?

cheers

It depends. I would say that 3 day splits are best for beginners. However, this is completely dependent on the individual and how their body works. You have to find what works for you. Some people like 4 day splits... Some like 5 day splits. I say try them all, but start w/ a 3 day split.

As far as mass gains go. This is dependent on your diet. If you're not eating enough it doesn't mater what your doing.... you won't grow.

If you just starting out and you want to gain mass/strength. I'd say start on a 3 day split, focus on the basic compound movements, and eat around 20% over your maintenance calories.

My 2cents,
James Keeton

[serjik]

i dunno im not really sure whether i consider myself a beginer or not... iv been going to the gym for around 10 months for around 4 i did a fb routine 3 days a week then moved onto a 3 day split for 5 months and iv been doing this 5 day split for around a month now. although i havent increased my calorie intake from when i was doing just 3 days. so could that be the reason iv not seen many gains?

[James Keeton]

Originally Posted by serjik

i dunno im not really sure whether i consider myself a beginer or not... iv been going to the gym for around 10 months for around 4 i did a fb routine 3 days a week then moved onto a 3 day split for 5 months and iv been doing this 5 day split for around a month now. although i havent increased my calorie intake from when i was doing just 3 days. so could that be the reason iv not seen many gains?

Good work keepin at it for 10 months. Alot of people drop out way before that. 10months is still considered a beginner though.

Rules of Thumb:

If you don't eat you won't see gains...

If you don't incorporate the fundamental compound lifts you won't see significant gains. (Generally speaking, especially for beginners)


What does your current routine & diet look like?

I urge you to read this Sticky. http://forum.bodybuilding.com/showth...hp?t=115643271

At your point in the game, I would strongly suggest that you do not "write" your own program.

Select a program from the link I sent you, and follow it.

Here is a good place to start when it comes to nutrition. http://forum.bodybuilding.com/showthread.php?t=3720211

Realize now that nutrition is the most important aspect of your success. You can lift all you want and still have sub-par gains w/ bad nutrition.

[serjik]

my current routine is this:
monday/legs
- Full Squat 3x10
-Leg Press 3x10
-Hamstring Curl 3x10
-Knee Extension 3x10
-Calf Raises 3x10

tuesday/chest
- Bench Press 5x3,2,1
- DB incline Bench Press 3-4x8-10
- DB Fly 3x10
- cable cross 3x10
- Chest Pullover 3x10

wednesday/back
- Wide Grip Pull-up 3x10
- bent over Row 3x10
- Straight Arm Pulldown 3x10
- lateral pull down 3x10
- Seated row 3x10

thursday/rest

friday/shoulders
military Press 3x10
Upright Row 3x10
shrugs 3x10
lateral raises 3x10
front cable raises 3x10

saturday/arms
Preacher Curl 3x10
Tricep Extension 3x10
Hammer Curl 3x10
Dips 3x10
ez bar curls or close grip chins 3x10

sunday/rest

an average day of what i eat would usually be:

breakfast: oatmeal or wholegrain toast with organic peanut butter

snack: some fruit or nuts

lunch: some chicken sandwiches with water and some nuts or some chicken breast with pasta and salad with cottage cheese

snack: protein shake and nuts

gym

tea: some lean steak or chicken with brown rice and steamed veg

a friend of mine suggested having mass gainers along with the protein shakes to match the increased calorie demand from the routine im doing.

[James Keeton]

Originally Posted by serjik

an average day of what i eat would usually be:

breakfast: oatmeal or wholegrain toast with organic peanut butter

snack: some fruit or nuts

lunch: some chicken sandwiches with water and some nuts or some chicken breast with pasta and salad with cottage cheese

snack: protein shake and nuts

gym

tea: some lean steak or chicken with brown rice and steamed veg

a friend of mine suggested having mass gainers along with the protein shakes to match the increased calorie demand from the routine im doing.

You need to eat more. Don't bother w/ weight gainers... buy more chicken. Sit down one day and add everything up. You'll see that your under your maintenance callories.

As far as your routine goes. I vote for you following one of the routines from the link I posted. They're written by people who know what they're doing. (RIpptoes, Madcows 5x5, Max-OT)

[Orlando1234977]

Originally Posted by serjik

an average day of what i eat would usually be:

I always feel nutrition is a bit overrated...until I see what people are eating (or not eating) and then I see why it's stressed so much.

You need to drastically change this average diet. In particular, you're getting less than 20 grams of protein before lunch..ALL morning! Cals and protein need a large boost. Changing your split/organization will not solve anything based on your diet.

[serjik]

okay so theres nothing wrong with the routine? but i just need to eat a hell of a lot more in order to bulk from it right?

could u give me any examples of things i could be eating instead? and also should i introduce some mass gainer to bump up calories and protein, maybe something like reflex instand mass or phs pharma gain?

cheers

[James Keeton]

Originally Posted by serjik

okay so theres nothing wrong with the routine? but i just need to eat a hell of a lot more in order to bulk from it right?

could u give me any examples of things i could be eating instead? and also should i introduce some mass gainer to bump up calories and protein, maybe something like reflex instand mass or phs pharma gain?

cheers

If I were I would start cruising the nutrition form some. There's a lot of information in there.


Foods:
Chicken breast
rice
broccoli
bananas
Beef
eggs
milk
whey
Oats/oatmeal
more milk
almond butter
cottage cheese

Edit:

An assortment of greens
I like pastas and potatoes for carbs too.
Also take a multivitamin.

[serjik]

thanks guys