confused

[bigZ244]

i was wondering if my training frequency is enough, i am 17. sometimes i feel that i dont need as much rest, for example when i do chest i feel ready to work chest again by day 5, but i cant do chest day 5 because i am doing tris which is too closely related to bench, i cant do deadlifts and squats without at least a 3 day break

i like to train 5x5 style on, bench, squat, deadlift, etc.
2x8-10 for my minor muscles, curls extensions rows etc.

1 chest/calves
2 back
3 rest
4 rest
5 bis/tris
6 legs
7 rest

could somebody please tell me how i could improve my split, or should i just add more exersizes to fatigue me for longer?

i used to do
1 chest/tri
2 back/bi
3 rest
4 legs/shoulder
but i quickly learned that i can not make progressive increases because i would not have enough time to recover my lower amd my upper would nearly always be in constant pain

[CMonkey]

Sorry to say bro, but you need to be 18 to be on here.

Since you are here anyway, this is my current workout split. I have seen some very nice gains off of this one.

Mon: Back
Tue: Chest
Wed: Quads/Calves
Thurs: Bis/Tris
Fri: Shoulders
Sat: Hams/Glutes
Sun: Rest

Diet plays a major role in recovery time. Get that dialed in and you will recover sooner.

You may have to do some experimenting with different splits and routines before you find what works best for you. Don't get frustrated. Good Luck!!

[bigZ244]

Sorry to say bro, but you need to be 18 to be on here.

a rule like that doesnt stop kids my age from joining and doing aas so thats irrelevant, but i understand what your trying to say, kids under 18 shouldnt be allowed here or to even think aas but i am quite mature for my age

Mon: Back
Tue: Chest
Wed: Quads/Calves
Thurs: Bis/Tris
Fri: Shoulders
Sat: Hams/Glutes
Sun: Rest

are you doing 5x5/hiit while on this split? is deadlifts on back day? because deads hit your hams and glutes significantly if you use proper form and only 1 day rest between isnt enough imo

Sat: Hams/Glutes
Sun: Rest
Mon: Back

i dont think that it is possible for me to progressively overload and maintain constant reps/sets with weights, as a matter of fact i know from experience, if i work my hams harder than the last time on sat then wont that mean i would need more recovery time not equal?

Diet plays a major role in recovery time. Get that dialed in and you will recover sooner

i am somewhat of a perfectionist when it comes to diet, i measure everything, i eat 4500cals a day 300g protien 500+g carbs 150g fat

[MotoLifter]

a rule like that doesnt stop kids my age from joining and doing aas so thats irrelevant, but i understand what your trying to say, kids under 18 shouldnt be allowed here or to even think aas but i am quite mature for my age

and laws against murder dont keep people from doing it but should that rule be ignored also???

I dont care if you're here or not but you reasoning is quite flawed.

But anyway, you could try HIT. the idea being that the volume is reduced but the intensity is upped considerably. With many of these routines the same body part can be worked twice in 7 8 or 9 days instead of the standard twice in 14 days like many traditional routines. Rest and diet should be on point to avaid overtraining though. Do some research and try some new stuff, thats the only real way to see what works best for you. good luck.


Moto