Three day split makes me feel lazy

[fpena]

I've recently started doing a three day split of MWF because I want to add muscle instead of trim fat. This is quite different from my previous Monday-Friday at the gym routine that I had done for the past year or so.

Unfortunately now I feel I am being lazy and not taking advantage of my downtime to help with my goals.

Is there a such thing as a 5-day bulking split or should I just get over it and continue my current journey?

[Badgerpoop]

I've recently started doing a three day split of MWF because I want to add muscle instead of trim fat. This is quite different from my previous Monday-Friday at the gym routine that I had done for the past year or so.

Unfortunately now I feel I am being lazy and not taking advantage of my downtime to help with my goals.

Is there a such thing as a 5-day bulking split or should I just get over it and continue my current journey?

Then go 5X a week instead of 3X. Spread it out more and add in more assistance. Bulking doesn't mean you can only go 3X a week

[geer_matt]

I go four days a week and take off Wednesday. Tuesday is leg day so its nice to have a day off after that, Friday is back day and I don't lift weights on the weekend so its nice have a day off after deads too. Plus my schedule can be hectic so it gives me a day to move a workout around if I need too.

[TonyNail]

Bulking is a function of your diet, not your split.

[pwoodrum]

Like geer_matt, I use a split routine and take advantage of it if I need to move a workout due to conflicts or what-have-you.

I have a desk job and other than occasional yard work, I don't get a lot of physical activity outside the gym. On my "off days" I go to the gym, but use very light weights and do something different from what I did the day before. Reps are usually 10 to 15 range, not going anywhere near failure. I move from one thing to the next with very little rest, maybe 10-15 seconds. My objective is to just get some blood pumping through the body. I think this helps with recovery and works out any soreness I have from the previous day.

[roughrider76]

Bulking is a function of your diet, not your split.

Exactly. I like bulking and working out 5-7 days a week so I can eat even more.

[Get-n-fit]

Bulking is a function of your diet, not your split.

This.
I do a 5 day split and have for a couple years. I cut and bulk regardless of my routine, that's all done through diet. Train however your body best responds.

[ironwill2008]

should I just get over it and continue my current journey?

You should stick with your current routine (your new 3-way split) for now and stay on it until it no longer produces the gains you seek. At that time, try something different and evaluate it after several months.

The idea is to do some measured experimenting, and over the course of a year or two, a clear picture of your best training volume/frequency/intensity will become apparent. But you have to put in the time and effort; there's no other way.

[Smelly bull]

What/whose split are you doing?

On a proven split like Bill Starr's 5x5, the 1st week or 2 is relatively easy, than shiat hits the fans and you look forward to days off.

[tomnationwide]

Bike or jog? Maybe just take the time to do some added cardio. Nothing like a run to get the blood flowing and fires stoked.

[fpena]

Then go 5X a week instead of 3X. Spread it out more and add in more assistance. Bulking doesn't mean you can only go 3X a week

I was thinking about that but didn't want my heavier lifts like squats, deadlifts, and bench to suffer because of the assistance exercise.

I go four days a week and take off Wednesday. Tuesday is leg day so its nice to have a day off after that, Friday is back day and I don't lift weights on the weekend so its nice have a day off after deads too. Plus my schedule can be hectic so it gives me a day to move a workout around if I need too.

I go at 5am so for the most part I can go any day of the week unless I am dead tired. The 4-day split might be a good compromise if I don't want to overwork myself and is similar to what I was doing last year but instead I just did a rolling 4-day split with a break. Sometimes that meant working out on weekends, other times it didn't depending on how the schedule went.

Bulking is a function of your diet, not your split.

This.
I do a 5 day split and have for a couple years. I cut and bulk regardless of my routine, that's all done through diet. Train however your body best responds.

Great points and one that I didn't even stop to consider. After all bulking is more about nutrition than the program you're on.

Like geer_matt, I use a split routine and take advantage of it if I need to move a workout due to conflicts or what-have-you.

I have a desk job and other than occasional yard work, I don't get a lot of physical activity outside the gym. On my "off days" I go to the gym, but use very light weights and do something different from what I did the day before. Reps are usually 10 to 15 range, not going anywhere near failure. I move from one thing to the next with very little rest, maybe 10-15 seconds. My objective is to just get some blood pumping through the body. I think this helps with recovery and works out any soreness I have from the previous day.

That's my challenge as well. I'm at a desk most of the day so I want to try and get as much exercise as I can. But I also want to try and get a little bit of additional muscle on me so I don't want to overdo it or else I'll have to eat more than I can handle.

Exactly. I like bulking and working out 5-7 days a week so I can eat even more.

Sounds like a good plan!

You should stick with your current routine (your new 3-way split) for now and stay on it until it no longer produces the gains you seek. At that time, try something different and evaluate it after several months.

The idea is to do some measured experimenting, and over the course of a year or two, a clear picture of your best training volume/frequency/intensity will become apparent. But you have to put in the time and effort; there's no other way.

I'm just in the beginning stages of it so there haven't really been any substantial changes yet. It's just since before I was used to getting up each morning and heading to the gym throughout the week, I now feel a little bit of a loss since I sleep in two days a week. But in all fairness I haven't given this program an opportunity to prove or disprove itself yet.

What/whose split are you doing?

On a proven split like Bill Starr's 5x5, the 1st week or 2 is relatively easy, than shiat hits the fans and you look forward to days off.

I created a simple upper/lower split that I rotate throughout the week. So on week 1 I'll do upper twice a week, lower once a week. On week 2 I'll do lower twice and upper once. But trying a tested program might be in my best interest since that's what I had done before with great success.

But I'll give this a few weeks and if it doesn't pan out then I'll move onwards!

Thank you everyone for your responses and valuable input!

Bike or jog? Maybe just take the time to do some added cardio. Nothing like a run to get the blood flowing and fires stoked.

[mal1ce]

If you're just looking for something to change up your normal routine check out Even Easier Strength by Dan John. It's basically a 40 day program (5 day split, 8 weeks) that you can use as a break from your normal routine.

http://danjohn.net/2011/06/even-easi...-better-notes/

[ironwill2008]

I'm just in the beginning stages of it so there haven't really been any substantial changes yet. It's just since before I was used to getting up each morning and heading to the gym throughout the week, I now feel a little bit of a loss since I sleep in two days a week. But in all fairness I haven't given this program an opportunity to prove or disprove itself yet.

Rather than take the two days off completely (even though there's nothing wrong with doing so if you choose), get up and go out and fast-walk for 20-30 minutes, or however long you might like. You'll be doing something good for your cardiovascular system as well as your mind.

I'm with you on the 'odd' feeling when taking days off; it's something that motivated people just have to learn how to deal with in order to maximize their progress while minimizing down-time due to over-reaching and the possible injuries that might follow.

[stealpulse]

I train 6 days a week, and have gone on stints of 14 days or more without missing a day. I concur with the "odd" feeling when I don't train. I feel lethargic and somewhat stiff on days I don't exercise with a purpose.

[vaBuckeye]

If you're just looking for something to change up your normal routine check out Even Easier Strength by Dan John. It's basically a 40 day program (5 day split, 8 weeks) that you can use as a break from your normal routine.

http://danjohn.net/2011/06/even-easi...-better-notes/

mal1ce,
Don't want to hijack the thread but visited the linked website briefly and seems to be a good site. Any more info about the site and author?

Thanks

[scullin]

OP you said you goal is to bulk. Therefore resting on your off days is helping your goals. Rest and eat.

[mal1ce]

mal1ce,
Don't want to hijack the thread but visited the linked website briefly and seems to be a good site. Any more info about the site and author?

Thanks

Dan is a ex-oly competitor turned strength coach. He's got several books out, one with Pavel Tsatsouline, that I've read. From the books/articles I've read he seems to be on point. Plus, he encourages the use of kettlebell's, which IMO, are very underrated.

The reason I mentioned it here is because its a 5 day split, which seemed to fit what OP wanted. It's also "easy" in the sense that you do the same workout for the 40 days and it's short…in and out of the gym, 45 min to an hour max. So it's a great way to "mentally deload" while still pushing your strength up. Since it's more of a strength style program (low reps) it also gives you a break from the hypertrophy style of training, acting as a "sort of" deload for your body.