starting new split....got question

[PARKER27]

I'm just coming off a 3 day a week waive training split that came from one of the stickys which was created by Iron Addict. I was working chest/tri - back/bi - legs/shoulders,I'm going to be starting a 5by5 routine tomorrow,but I'm wondering if I should change what muscles I work together....chest/bi - back/tri and legs/shoulders,I'm not sure if that would be the most lucrative considering recovery. Any help would be appreciated.

 

[silver_shadow]

how about
M: upper body (flat bench 5x5, skull crushers 3x8, bent over BB rows 5x5, BB curls 3x8)
W: lower body (back squats 5x5, front squats 3x8, abs, calf exercise [i don't do calves since i don't need to, so i can't suggest something here ]
F: upper body (over head press 5x5, CGBP 3x8, bent over BB rows 5x5, BB curls 3x8)
Sat: lower body (deads 5x5, front squats 3x8, abs calves)

 

[pullinbig]

how about
M: upper body (flat bench 5x5, skull crushers 3x8, bent over BB rows 5x5, BB curls 3x8)
W: lower body (back squats 5x5, front squats 3x8, abs, calf exercise [i don't do calves since i don't need to, so i can't suggest something here ]
F: upper body (over head press 5x5, CGBP 3x8, bent over BB rows 5x5, BB curls 3x8)
Sat: lower body (deads 5x5, front squats 3x8, abs calves)

unless he's got phenomnal recouperation he wont be able to do this for long, at least not training heavy all 4 days (heavy for him)

 

[PARKER27]

Any Help?

 

[Winter]

I'd say stick with your chest/tris, back/bis, leg/shoulders.

 

[SteelSouth]

Monday - Chest/Bi's
Tuesday - Quads/Calves
Wednesday - Off
Thursday - Shoulders/Tri's
Friday - Back/Traps/Hams
Sat. - Off
Sun. - Off

This is the split I used when doing the 5x5 and I had a lot of success with it. It seperates Chest and shoulders 3 days and legs and back 3 days.

 

[silver_shadow]

unless he's got phenomnal recouperation he wont be able to do this for long, at least not training heavy all 4 days (heavy for him)

forgot to mention that day 2 on upper body and day 2 on lower body should be done with submaximal weights especially on the compound lifts.

 

[SteelSouth]

forgot to mention that day 2 on upper body and day 2 on lower body should be done with submaximal weights especially on the compound lifts.

That's not how the 5x5 program typically works, though.

 

[PARKER27]

Monday - Chest/Bi's
Tuesday - Quads/Calves
Wednesday - Off
Thursday - Shoulders/Tri's
Friday - Back/Traps/Hams
Sat. - Off
Sun. - Off

This is the split I used when doing the 5x5 and I had a lot of success with it. It seperates Chest and shoulders 3 days and legs and back 3 days.

I like the lay-out of this split,If you don't mind....let me know the exercises you chose for each muscle,it'll be much appreciated.

 

[SteelSouth]

Sure, no problem.

Monday - Chest/Bi's
Flat Bench 5x5
Incline DB 2x10
Flies 2x10
BB Curls 3x8
DB Curls 3x8

Tuesday - Quads/Calves
Squats 5x5
Leg Press 2x10
Leg Extensions 2x10
I did extreme calf work b/c that's my lagging body part.

Thursday - Shoulders/Tris
DB or BB Shoulder Press 5x5
Side Lateral Raises 2x10
Front and Rear Lateral Raises 2x10
Close Grip Bench 3x10
Rope Pressdowns 3x10

Friday - Back/Traps/Hams
Deads 5x5
Pullups 2x max
BB Rows 2x10
Shrugs 2x10
Stiff legged DL's 3x10

I didn't feel like I needed to do heavy 5x5 work with bis and tris. Hope this helps.

 

[silver_shadow]

That's not how the 5x5 program typically works, though.

how does the 5x5 typically work then? i didn't know it was a cookie cutter to begin with.

 

[PARKER27]

Sure, no problem.

Monday - Chest/Bi's
Flat Bench 5x5
Incline DB 2x10
Flies 2x10
BB Curls 3x8
DB Curls 3x8

Tuesday - Quads/Calves
Squats 5x5
Leg Press 2x10
Leg Extensions 2x10
I did extreme calf work b/c that's my lagging body part.

Thursday - Shoulders/Tris
DB or BB Shoulder Press 5x5
Side Lateral Raises 2x10
Front and Rear Lateral Raises 2x10
Close Grip Bench 3x10
Rope Pressdowns 3x10

Friday - Back/Traps/Hams
Deads 5x5
Pullups 2x max
BB Rows 2x10
Shrugs 2x10
Stiff legged DL's 3x10

I didn't feel like I needed to do heavy 5x5 work with bis and tris. Hope this helps.

I'm going to run this!! Thanks a ton!!!

 

[SteelSouth]

how does the 5x5 typically work then? i didn't know it was a cookie cutter to begin with.

It's not a cookie cutter, but the 3 compund exercises are not alternated with a light day and heavy day twice a week. You want to do the same compound exercise such as bench every week and if you acheive all 5 sets of 5, then you would increase the poundage the following week. It's difficult to do this when working the same musclegroup 2x a week.

I know if I do heavy chest work on Monday, there is no way I can even do light chest work on the following Thursday, and that's on 500mg Test E.
Why would you try and complicate something that is already proven?

 

[silver_shadow]

It's not a cookie cutter, but the 3 compund exercises are not alternated with a light day and heavy day twice a week. You want to do the same compound exercise such as bench every week and if you acheive all 5 sets of 5, then you would increase the poundage the following week. It's difficult to do this when working the same musclegroup 2x a week.

I know if I do heavy chest work on Monday, there is no way I can even do light chest work on the following Thursday, and that's on 500mg Test E.
Why would you try and complicate something that is already proven?

here's another "5x5" (bill starr's) which i posted on another thread. this is what alot of guys on EF have been using with success, both intermediate and advanced lifters. notice how there are 3 full body workouts a week. my own routine presently is based loosely on this, with sometimes 4 full body workouts a week. the key is to eat a ton of food, get enough rest and to manage volume effectively to avoid overtraining. most of these guys were clean while doing this as am i at the moment. some of them have made some awesome strength and size gains.
http://www.****************/forum/showthread.php?t=375215
the point of this post is just to introduce you to a different approach from what is typically seen around