5 days bro splits aren't that good to grow mass and size. Every split who only makes you work your muscle once a week will never be enough. You need to hit every muscle at least twice a week to see some gains if you're natty.
Also most people have a life outside of the gym and they can't necessarily have 5 workouts in a week (Yes some of us work, go to school, have gfs and family to take care of). So a full body 3x a week is a realistic approach.
Also if you have time for 4 workouts per week I suggest: upper/lower/rest/upper/lower/rest/rest.
Been juggling between 3x full body and 4 day upper/lower split for the past 3 years and still managed to make gains, even through medschool.
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09-27-2013, 06:34 AM #1
Full body 3 times a week is the best option for people who are natty.
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09-27-2013, 06:35 AM #2
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09-27-2013, 06:38 AM #3
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09-27-2013, 06:38 AM #4
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09-27-2013, 06:38 AM #5
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09-27-2013, 06:39 AM #6
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09-27-2013, 06:40 AM #7
- Join Date: Dec 2010
- Location: Melbourne, Victoria, Australia
- Posts: 608
- Rep Power: 406
My Log: http://forum.bodybuilding.com/showthread.php?t=162976811&p=1267852101#post1267852101
My Youtube: http://www.youtube.com/channel/UCa02qxJjvEMd4jmwfcZ1Xew
Current 1RM's
Bench: 140kg/308lb paused
Squat: 185kg/407lb
Deadlift: 220kg/485lb
OHP: 80kg/176lb
Comp History:
PTC Novice Meet 20/7/14
175/135/215 = 525kg @84.6kg
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09-27-2013, 06:41 AM #8
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09-27-2013, 06:41 AM #9
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09-27-2013, 06:43 AM #10
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09-27-2013, 06:43 AM #11
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09-27-2013, 06:43 AM #12
- Join Date: Apr 2010
- Location: Melbourne, Victoria, Australia
- Posts: 7,764
- Rep Power: 26691
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09-27-2013, 06:44 AM #13
- Join Date: Jun 2011
- Location: Athens, Creta, Greece
- Age: 31
- Posts: 897
- Rep Power: 440
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09-27-2013, 06:45 AM #14
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09-27-2013, 06:47 AM #15
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09-27-2013, 06:47 AM #16
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09-27-2013, 06:48 AM #17
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09-27-2013, 06:50 AM #18
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09-27-2013, 06:51 AM #19
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09-27-2013, 06:51 AM #20
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09-27-2013, 06:53 AM #21
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09-27-2013, 06:53 AM #22
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09-27-2013, 06:54 AM #23
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09-27-2013, 06:54 AM #24
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09-27-2013, 06:54 AM #25
- Join Date: Dec 2010
- Location: Melbourne, Victoria, Australia
- Posts: 608
- Rep Power: 406
I do alot of foam rolling and soft tissue release and stretching. Makes a massive difference to recovery and I find hitting legs twice a week is no problem, I hit them wendesday and again today (only one day between) and had no problems at all. Mind you I ussually have 3 days between and I try and regulate the weight so I do a 3 rep max one day and a 5 rep max the next.
My Log: http://forum.bodybuilding.com/showthread.php?t=162976811&p=1267852101#post1267852101
My Youtube: http://www.youtube.com/channel/UCa02qxJjvEMd4jmwfcZ1Xew
Current 1RM's
Bench: 140kg/308lb paused
Squat: 185kg/407lb
Deadlift: 220kg/485lb
OHP: 80kg/176lb
Comp History:
PTC Novice Meet 20/7/14
175/135/215 = 525kg @84.6kg
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09-27-2013, 06:55 AM #26
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09-27-2013, 06:56 AM #27
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09-27-2013, 06:56 AM #28
- Join Date: Oct 2009
- Location: London, State / Province, United Kingdom (Great Britain)
- Age: 35
- Posts: 7,427
- Rep Power: 7428
u wot m8, imo it doesn't matter what workout you're doing as long as you are making efficient use of your time since you will always spend the same amount of time in the gym whether its a 3 day full body or a 3 day split, you will still work the body parts the same amount unless you spend more time on the full body workouts than a split day then ofc you're spending more time in the gym so that defeats the argument.
Exadata DBA
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09-27-2013, 06:57 AM #29
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09-27-2013, 06:57 AM #30
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