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  1. #1
    Registered User Seiden's Avatar
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    Question 5 day split = Overtraining?

    I've been working a 5 day split for a few months now and i've had some success with it. I'm 5'11 on a bulking cycle, 175 pounds 9% bodyfat ( up 32 pounds so far ), and I was wondering if I could be making faster gains by cutting down my routine. My routine goes as such :

    Monday :
    Chest and Triceps

    Chest:
    5x5 Bench press
    3x10 Laying Cable Crossover
    3x5 Incline Bench Press
    3x8 Dumbbell Press

    Triceps
    3x20 Dips ( low ) or 3x 10 weighted
    3x10 2 hand pushdowns
    3x10 Tricep Pushdown
    3x10 Tricep Pulldown


    Tuesday :
    Biceps and Legs

    Biceps:
    3x10 Hammer curls
    3x8 EZ Bar Curls
    3x10 Cable Curls
    3x8 Bicep Row

    Legs:
    5x5 Squats
    5x5 Quad Deadlift ( optional )
    5x5 Leg Press
    3x10 Leg Extension
    5x8 Calf Raise
    3x5 Sitting Calf Raise


    Wednesday :
    Shoulders and Back

    5x5 Straight Leg Deadlift
    3x10 Lat Pulldown
    3x10 Dumbbell Row
    3x10 Sitting Lat Pulls
    4x10 Barbell Shrug
    4x10 Dumbell Shrug
    4x10 Barbell Shrug ( reverse Grip )


    Thursday :
    Chest and Triceps

    Chest:
    5x5 Bench press
    3x10 Laying Cable Crossover
    3x5 Incline Bench Press
    3x8 Dumbbell Press

    Triceps
    3x20 Dips ( low ) or 3x 10 weighted
    3x10 2 hand pushdowns
    3x10 Tricep Pushdown
    3x10 Tricep Pulldown

    Friday :
    Biceps and Legs

    Biceps:
    3x10 Hammer curls
    3x8 EZ Bar Curls
    3x10 Cable Curls
    3x8 Bicep Row

    Legs:
    5x5 Squats
    5x5 Quad Deadlift ( optional )
    5x5 Leg Press
    3x10 Leg Extension
    5x8 Calf Raise
    3x5 Sitting Calf Raise



    My diet is on track and i'm very dedicated to my workouts. Would I be able to make faster gains by cutting down my workout to 3 or 4 days a week? If so, what or how should I re-arrange things?

    Thanks for the input!
    5'11
    Ectomorph
    Currently : Bulking
    Start : 143 Pounds 7% bodyfat
    Currently : 172.4 9% bodyfat ( December 9th )
    : 174.4 9% bodyfat ( December 15th )
    : 175.2 9% bodyfat ( December 21 )
    : 178.0 9% bodyfat ( January 24 )

    Goal : 185 at 8% bodyfat
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  2. #2
    Banned dbcb314's Avatar
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    it may be overtraining, but if your making gains, keep with it. somethings work for some people somethings dont. this may be working for you

    just my .02
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  3. #3
    B.S. Kinesiology CSCS Vipersg123's Avatar
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    i knew a kid who would bench press everyday and do workouts for every muscle just about every single day for hours... he was really freakin strong... just like the guy above me said if its working for you then stick with it, maybe change it up a little bit, sometimes certain things overtrain people easier than others.
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  4. #4
    Wanna B' Yah msia's Avatar
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    Originally Posted by Seiden
    I've been working a 5 day split for a few months now and i've had some success with it. I'm 5'11 on a bulking cycle, 175 pounds 9% bodyfat ( up 32 pounds so far ), and I was wondering if I could be making faster gains by cutting down my routine. My routine goes as such :

    Monday :
    Chest and Triceps

    Chest:
    5x5 Bench press
    3x10 Laying Cable Crossover
    3x5 Incline Bench Press
    3x8 Dumbbell Press

    Note: Instead of doing cable crossover do flys as they are good in mass building.

    Triceps
    3x20 Dips ( low ) or 3x 10 weighted
    3x10 2 hand pushdowns
    3x10 Tricep Pushdown
    3x10 Tricep Pulldown

    Note: try this close grip bench press,tricep pulldown,dips or skull chrasher and reverse cable pulldown

    Tuesday :
    Biceps and Legs

    Biceps:
    3x10 Hammer curls
    3x8 EZ Bar Curls
    3x10 Cable Curls
    3x8 Bicep Row

    Note: Preacher Curl, Alternate Dumbell Curl, Hammer curl and EZ bar curl

    Legs:
    5x5 Squats
    5x5 Quad Deadlift ( optional )
    5x5 Leg Press
    3x10 Leg Extension
    5x8 Calf Raise
    3x5 Sitting Calf Raise

    Note: where is the leg curl and stiff leg lift?

    Wednesday :
    Shoulders and Back

    5x5 Straight Leg Deadlift
    3x10 Lat Pulldown
    3x10 Dumbbell Row
    3x10 Sitting Lat Pulls
    4x10 Barbell Shrug
    4x10 Dumbell Shrug
    4x10 Barbell Shrug ( reverse Grip )

    Note: Where is the routine for shoulders?


    Thursday :
    Chest and Triceps

    Chest:
    5x5 Bench press
    3x10 Laying Cable Crossover
    3x5 Incline Bench Press
    3x8 Dumbbell Press

    Triceps
    3x20 Dips ( low ) or 3x 10 weighted
    3x10 2 hand pushdowns
    3x10 Tricep Pushdown
    3x10 Tricep Pulldown

    Friday :
    Biceps and Legs

    Biceps:
    3x10 Hammer curls
    3x8 EZ Bar Curls
    3x10 Cable Curls
    3x8 Bicep Row

    Legs:
    5x5 Squats
    5x5 Quad Deadlift ( optional )
    5x5 Leg Press
    3x10 Leg Extension
    5x8 Calf Raise
    3x5 Sitting Calf Raise



    My diet is on track and i'm very dedicated to my workouts. Would I be able to make faster gains by cutting down my workout to 3 or 4 days a week? If so, what or how should I re-arrange things?

    Thanks for the input!

    5 day split its not bad
    my only coment is instead of doing your usual routine try this i find this very effective my self (you can consider this or not i'm just trying to help here):
    Do abs evrytime you hit the gym:

    day 1: Chest and Back
    day 2: Shoulders and Arms
    day 3: Legs and Calves
    day:4 REST
    day:5 Repeat days 1 to 4

    NOTE:
    8 rep max and 5 low
    16-20 sets for large muscle group and 12-16 sets for small muscle group
    1 to 2 gallons of water a day
    1.5 to 2 grams of protein per lbs. bodyweight
    8 to 9 hours of sleep.
    eat clean every 2 to 3 hours
    lift heavy
    track your progress (poundage, measurements and fat%)


    - The concept of this split is to combine the push and pull movement. This split will allow you to have your body fully recovered after a hard workout.
    Try to reflect on these. When your doing a bench press you are also hitting your triceps and front delts in doing incline presses as well. Your might not be able to hit your triceps with ample amount of weights after your chest workout because they are already used. I combined Shoulders w/ arms because they are small muscles that can recover fast. In this manner as you can see in the above schedule each of your major and minor muscle group has a alloted recovery period of 72 hours. But if you having decent gains with you current workout stick with it and goodluck. Hope you'll condier this!!!!!!!!!!
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  5. #5
    Training Hard Andalite's Avatar
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    working out 5 days a week is not all wrong.

    your can even do full body splits for that

    day 1: maximum strength
    day 2: endurance
    day 3: cardio / rest
    day 4: hypertrophy
    day 5: explosive strength
    day 6: volume
    day 7: rest / cardio
    day 8: repeat

    i have trained like this on 2-3 occassions for 1-2 months... it works... and if you eat like a pig (i mean eat good food: not pizzas), i don't think you will experience any soreness either..

    look: its just me, most ppl will say that the above routine is overtraining, and most will say training 1ce a week too is overtraining, but if it works for you: stick with it.. no matter what..
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