3 day routine vs. 5 day routine?

[nattyboy]

I havent worked out in a while, i m just hittin the gym after a loong time...
shud i start doing a 3 day routine(whole body every other day) and then move on to the 5 day routine(1 part per day)?

[superfat73]

no, do a certain body part like for 10-12 sets of 10 reps, once per week.

[nattyboy]

so the 5 day routine?

[Giantz11]

yeah 5 day routine sounds good. Also helps keep metabolism elevated for longer periods.

[*Narkissos*]

I havent worked out in a while, i m just hittin the gym after a loong time...
shud i start doing a 3 day routine(whole body every other day) and then move on to the 5 day routine(1 part per day)?

You could try a low-moderate intensity 3-day routine..but not whole body sessions.

etc:

Monday: Chest; shoulders; tris

Wednesday: Legs

Friday: Back; traps; Bis

But you'd use just ONE exercise per bodypart: 3-4 sets: 10-15 reps

example:

Chest: incline dumbell
Shoulder: dumbell press
Tris: overhead dumbell extension

Quads: Squats
Hams: lying leg-curl
Calves: seated calf-raise

Back: Barbell Row
Traps: dumbell shrugs
Bis: seated alternate dumbell curls

The above-mentioned routine will help you get back into the training groove..without being overly taxing. I know that the first couple of weeks after a lay-off can be painful as hell. The soreness,compounded with the prevalence of DOMS (delayed-onset muscle soreness) evident after a lay-off, is a killer. This low-moderate intensity workout won't cause the xtreme soreness that jumping headfirst straight back into high-intensity training will.


Good luck!

~Corey

[nattyboy]

how long b4 i can start doing the 5 day intese routine?
one more question i wanna run by u...
my friend bought this book on excercising which was written by sum doctor who created a routine thats supposed to add significant growth compared to other routines...
:-
leg squates - 2 sets
leg extension
leg curls
pull overs
calves - 2 sets
pull downs
Chest - any machine that works on the chest
reverse hand pull downs
Shoulders
rows
dips
rows
bench press
Bicep curl
Tricep extensions
traps
dead lifts
fore arm curls
(in that order)
he suggests doing this cycle 1-2 sets every other day (3 day routine, to see results)
anybody see any logic in this routine??

[godkilla]

how long b4 i can start doing the 5 day intese routine?
one more question i wanna run by u...
my friend bought this book on excercising which was written by sum doctor who created a routine thats supposed to add significant growth compared to other routines...
:-
leg squates - 2 sets
leg extension
leg curls
pull overs
calves - 2 sets
pull downs
Chest - any machine that works on the chest
reverse hand pull downs
Shoulders
rows
dips
rows
bench press
Bicep curl
Tricep extensions
traps
dead lifts
fore arm curls
(in that order)
he suggests doing this cycle 1-2 sets every other day (3 day routine, to see results)
anybody see any logic in this routine??

i hope your not planning on trying to do all those exercises in one session, that would be terrible and take forever. and to answer your question; no, i dont see any logic in that.

[xtinaunasty]

it will keep your heart rate up...but circuit training doesnt result in nearly as much gain as a 3 or 5 day split. i think its a good thing to use every now and then to switch things up, but only for a week or two

[*Narkissos*]

anybody see any logic in this routine??

None whatsoever...

It's too large to be a circuit.

Too many exercises period.

[*Narkissos*]

how long b4 i can start doing the 5 day intese routine?

i'd personally stick with it for 6 weeks at least... but you can switch after assessing how you feel..in regards to soreness etc.

[Lavinco]

no, do a certain body part like for 10-12 sets of 10 reps, once per week.

i disagree with only once a week per body part. too much rest between. do people actually bulk like this or even cut?

I say the perfect workout goes like

Monday- Back, Legs
Tuesday- Chest, Shoulders, Bi's, Tri's
Wednesday- Abs
Thursday- Back, Legs
Friday- Chest, Shoulders, Bi's, Tri's
Saturday- Abs
Sunday- off

Or where every muscle gets worked out 2 times a week and on this schedule there is a 3 day/4 day rest between workouts for each muscle. No more rest is needed IMO.

[*Narkissos*]

i disagree with only once a week per body part. too much rest between. do people actually bulk like this or even cut?

Do people bulk or cut working each bodypart only once per week? Yes...

I say the perfect workout goes like

Monday- Back, Legs
Tuesday- Chest, Shoulders, Bi's, Tri's
Wednesday- Abs
Thursday- Back, Legs
Friday- Chest, Shoulders, Bi's, Tri's
Saturday- Abs
Sunday- off

Back + Legs? Are you serious?

Or where every muscle gets worked out 2 times a week and on this schedule there is a 3 day/4 day rest between workouts for each muscle. No more rest is needed IMO.

Rest and recovery are individual-dependant.

Some people can recover after training each muscle group twice per week. Some can, after training each group once per week. Some can't train either way: Some are forced to train on a 10-day split...whereas each training day is followed by a day of rest...simply because they have a low recuperative ability

10 day split:

Monday1: Legs

Tuesday1: rest

Wednesday: Chest

Thursday: rest

Friday: Back

Saturday: rest

Sunday: Shoulders

Monday2: rest

Tuesday2: Arms

[Lavinco]

maybe some people are different but a 10 day split would never work for me. I actually just finished a 6 week workout routine where I hit everything 3 times a week. gained 21lbs. It was pretty intense and I felt it the whole way thruogh. I will now drop down to 2 times a week per muscle group.

[Flexor]

nattyboy, whats with all the similar threads?

anyway I posted this in your other thread

--------------------------------------------------------------------------

Monday: Chest, Tris & Shoulders - Flat medium bench, Dips, Skulls, Flyes, Military presses, Upright rows

Tuesday (Slight rest): Calves & abs - calf raises, decline crunches, stability ball

Wednesday: Back, Hamstrings & Biceps - Deadlifts, Underhand rows, Ham curls, Pullups, Barbell curls, Incline dumbell curls

Thursday (Slight rest): Calves & abs - same as tuesday

Friday: Quads & glutes - Squats, Hack squats, Leg extensions

Generally 3 sets for each exercise apart from squats, calves and deadlifts which is 4. 15 reps for quads, 20 reps for calves, 20 reps for abs, the rest 8 reps

This is what I use and I have seen good results. Its intense...

Hams are with back and biceps, well you'll feel why

[collar]

5 day routine seems little better ...
i think specially if you are startting up again .....you dont want to cramp up to many body parts in one day..
i think that would happen if you do 3 day routine