routine
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performance_issues
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just make one up its easier
you could always ask. few popular splits are push-pull splits, opposing muscle group (back/chest, tris/bis), and some do one body part a day. whole array of ideas....best that you come up with it yourself. determine what kind of split would best fit your goals and time, select worthy exericses to lift, and how much volume (reps/sets) you would like.
Sage
Sage
hornedfrogs07
New member
Check out the 5x5 routine posted on here. Good split (IMO at least) would look like:
Monday: Chest
Tuesday: Back/Bi's
Wednesday: Abs/Cardio
Thursday: Legs
Friday: Triceps/Shoulders
Saturday and Sunday: Cardio on one of the two, one off (active recovery so to speak)
That's the routine I do, and I've seen amazing results from it. I know that I sound like a broken record or advertisement for the 5x5, but it is simply amazing for me.
Monday: Chest
Tuesday: Back/Bi's
Wednesday: Abs/Cardio
Thursday: Legs
Friday: Triceps/Shoulders
Saturday and Sunday: Cardio on one of the two, one off (active recovery so to speak)
That's the routine I do, and I've seen amazing results from it. I know that I sound like a broken record or advertisement for the 5x5, but it is simply amazing for me.
hornedfrogs07
New member
Your PM box was full, so here's my reply:
There's a sticky about it in the training forum, BTW, and needsize does a better job explaining it than me. The way I do it is (here's an example chest routine, but you can make it for any BP. Just PM me again if you want the rest of my split):
Bench Press: 5x5 @ whatever weight I'm using that week.
Incline DB Press: 2x10 @ whatever
Flat Bench Flies: 2x10 @ whatever
Then, depending on if I'm feeling like it, one other lift for chest at 2 sets, 10 reps. All in all, my chest workout takes less than 30 minutes, and leaves me sore for 3 days.
The whole principle behind the 5x5 routine is progression. You start with a weight that you know you can handle (I started at around 60% of my max on all 5x5 lifts) and each week you add 5 pounds (I try to add 10 each week on legs, but sometimes I just can't). You do 5 sets of 5 reps for the major compound movement for a body part, i.e. Bench Press for chest, Deadlifts and/or Pullups for back, Squats for legs, Close Grip BP for triceps, Standing BB curls for biceps, Weighted Dips for shoulders, (in my case, anyway) followed by 2-3 other exercises at 2 sets of 8-10 reps per set. On those higher rep sets, go with the maximum weight that you can handle and get your reps. Try to progress in that too. (I usually keep a weight until I can get all my reps, then add 5-10 and work with that weight until I can get 2x10 with it, then increase again, etc.)
There's a sticky about it in the training forum, BTW, and needsize does a better job explaining it than me. The way I do it is (here's an example chest routine, but you can make it for any BP. Just PM me again if you want the rest of my split):
Bench Press: 5x5 @ whatever weight I'm using that week.
Incline DB Press: 2x10 @ whatever
Flat Bench Flies: 2x10 @ whatever
Then, depending on if I'm feeling like it, one other lift for chest at 2 sets, 10 reps. All in all, my chest workout takes less than 30 minutes, and leaves me sore for 3 days.
The whole principle behind the 5x5 routine is progression. You start with a weight that you know you can handle (I started at around 60% of my max on all 5x5 lifts) and each week you add 5 pounds (I try to add 10 each week on legs, but sometimes I just can't). You do 5 sets of 5 reps for the major compound movement for a body part, i.e. Bench Press for chest, Deadlifts and/or Pullups for back, Squats for legs, Close Grip BP for triceps, Standing BB curls for biceps, Weighted Dips for shoulders, (in my case, anyway) followed by 2-3 other exercises at 2 sets of 8-10 reps per set. On those higher rep sets, go with the maximum weight that you can handle and get your reps. Try to progress in that too. (I usually keep a weight until I can get all my reps, then add 5-10 and work with that weight until I can get 2x10 with it, then increase again, etc.)
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