Does anybody do 5 day splits?

[ROcknrollracing]

Am I correct in assuming that splits are better for someone advanced and beginners/intermediate can stick to TBW with the same (or even better) results?

(same days per week of course)

Generally this is true

 

[fbmmofo]

Why not?

Seems like a waste of time to me ( unless he's a competitive bodybuilder). Tag a couple of exercises on to the end of other days.

 

[JimRussel]

Seems like a waste of time to me ( unless he's a competitive bodybuilder). Tag a couple of exercises on to the end of other days.

Right, a powerlifter or other strength athlete Has no use for big arms.

Take a look at any dude with a decent bench or overhead press.

Having an entire workout dedicated to arm work is perfectly fine.

 

[fbmmofo]

Right, a powerlifter or other strength athlete Has no use for big arms.

Take a look at any dude with a decent bench or overhead press.

Having an entire workout dedicated to arm work is perfectly fine.

Cool. Still seems like a waste of time to me.

Why be in the gym 5 days a week when you could be there 4 days and get the same result.

Do you think a split with "biceps and triceps" but only "legs" has its priories the right way round?

 

[JimRussel]

Cool. Still seems like a waste of time to me.

Why be in the gym 5 days a week when you could be there 4 days and get the same result.

Do you think a split with "biceps and triceps" but only "legs" has its priories the right way round?

A waste of time to you? I'm guessing you must be big and strong.

Weird, it's almost like some dudes enjoy working out and would like to be in the gym more often.

 

[ROcknrollracing]

dedicated arm day is perfectly acceptable but no i do not agree that big benchers all have bodybuilderesque arms at all

 

[spdrew2143]

dedicated arm day is perfectly acceptable but no i do not agree that big benchers all have bodybuilderesque arms at all

Not all but most do.

 

[JimRussel]

dedicated arm day is perfectly acceptable but no i do not agree that big benchers all have bodybuilderesque arms at all

It's obviously not 100% across the board, but yeah, most do. I also never said anyhting about "bodybuilderesque" arms. Your reading comprehension is still as on point as ever.

Full power is one thing, but find me a bench specialist in any weight class that doesn't have pretty jacked arms.

 

[Seriously-Dead]

Am I correct in assuming that splits are better for someone advanced and beginners/intermediate can stick to TBW with the same (or even better) results?

(same days per week of course)

It depends. Splits can be equally effective if used by anyone at any level, just depends on the person, their goals, and the circumstance. Can't really cover this one with a blanket statement.

Reading this thread makes me want to include a regular all-arms day again.

 

[Liquid Smoke]

Yes, because I want:

• the guns that turn on nuns
• steel tris that STEAL wives
• bicep peaks that make a woman's knees weak

I train arms 3x a day, 7 days a week

How bout bizors that make yer eyes sore?

 

[JimRussel]

How bout bizors that make yer eyes sore?

 

[Liquid Smoke]

Charming. You must be a big hit at cocktail parties.

 

[Hotora86]

It depends. Splits can be equally effective if used by anyone at any level, just depends on the person, their goals, and the circumstance. Can't really cover this one with a blanket statement.

Reading this thread makes me want to include a regular all-arms day again.

I know my question was a general one. Would you share some knowledge on the details?
I used to do 3 days splits for years with minor effects. Last year some new research said that TBW at the same intensity had same or better effects for beginners. I've had 4 months of hiatus so I'm gonna start slow with TBW 3xweek and move up to 5xweek. If I see no gains I'll go back to split I guess but TBW feels nicer and gives me less DOMS.

 

[DrBdan]

But they are all different muscle groups...how would you go about it?

With a better balance between upper and lower body. There will be a fair amount of overlap between chest/shoulders/triceps and back/shoulders/biceps so you are hitting those muscles multiple times/week while only hitting legs once. Something like spdrew posted is more balanced.

 

[NurseKnuckles]

Weird, it's almost like some dudes enjoy working out and would like to be in the gym more often.

This.

I had a mental breakdown yesterday because my social media is dedicated primarily to people showing their training clips and shit. This is depressing because I cannot train as frequently as I want to, if ever these days. I think its been about 2 weeks. I is sad when people do have the opportunity to train when they want to and waste it by not doing a full day dedicated to arms.

I would LOVE to be able to train every day.

 

[Dan O]

One arm day... may as well do Crossfit lol

 

[Seriously-Dead]

I know my question was a general one. Would you share some knowledge on the details?
I used to do 3 days splits for years with minor effects. Last year some new research said that TBW at the same intensity had same or better effects for beginners. I've had 4 months of hiatus so I'm gonna start slow with TBW 3xweek and move up to 5xweek. If I see no gains I'll go back to split I guess but TBW feels nicer and gives me less DOMS.

I think 3-day splits generally kind of suck. Just hard to get enough volume in only 3 days, unless you're spending a ton of time in the gym - and in that case, the quality and intensity of the lifts would go down the later into the workout you get. 3-day TBW is definitely way better, because at least that way you are hitting multiple major muscle groups 2x per week, minimum.

5-day splits can be effective though. Great for people with the ability to go to the gym frequently but have limited time each day, because it can keep intensity, frequency, and volume high in only 5-6 hours/week. Great for people with limited to recovery due to sleep or food constraints - giving each major body part a full week to recover ensures it's good to go next week.

I also think the typical BB splits can be great for very unathletic beginners because the wide variety of movements done each day can help with coordination and establishing some sort of mind-muscle connection. I also think focusing on one major body part per day can be useful in establishing those connections. I think this style of working out is conducive to getting beginners used to training frequently, which is necessary at the later stages of strength development anyway. Lastly, I think it can be a good base for injury prevention in the future - more volume and more movement in particular benefits complex joints like the shoulders/upper back, which are very prone to injury.

Total body workouts five times a week are harder to manage and take a little bit more self awareness, so for an absolute uncoordinated beginner I don't think they're the best. Those workouts done 3 times a week are a bit better for beginners, but preferably if they have some level of coordination, athleticism, and muscle development already or are training frequently in another sport in addition. Otherwise, they'd be better off working out more frequently and doing it in a way that's idiot-proof (e.g. 5-day split).

 

[NurseKnuckles]

But seriously if you were my training partner and we're getting in our squats, deads and presses in and you want to do some arms on a separate day, I'd be totally down with that.

 

[ROcknrollracing]

I have heard that from coaches that beginners need more movements and honestly that makes no sense. Why would you start out with a bunch of volume and assistance exercises to maybe later do less work. If anything as you advance you must increase your overall volume to further get stronger.

 

[Hotora86]

I think 3-day splits generally kind of suck. Just hard to get enough volume in only 3 days, unless you're spending a ton of time in the gym - and in that case, the quality and intensity of the lifts would go down the later into the workout you get. 3-day TBW is definitely way better, because at least that way you are hitting multiple major muscle groups 2x per week, minimum.

5-day splits can be effective though. Great for people with the ability to go to the gym frequently but have limited time each day, because it can keep intensity, frequency, and volume high in only 5-6 hours/week. Great for people with limited to recovery due to sleep or food constraints - giving each major body part a full week to recover ensures it's good to go next week.

I also think the typical BB splits can be great for very unathletic beginners because the wide variety of movements done each day can help with coordination and establishing some sort of mind-muscle connection. I also think focusing on one major body part per day can be useful in establishing those connections. I think this style of working out is conducive to getting beginners used to training frequently, which is necessary at the later stages of strength development anyway. Lastly, I think it can be a good base for injury prevention in the future - more volume and more movement in particular benefits complex joints like the shoulders/upper back, which are very prone to injury.

Total body workouts five times a week are harder to manage and take a little bit more self awareness, so for an absolute uncoordinated beginner I don't think they're the best. Those workouts done 3 times a week are a bit better for beginners, but preferably if they have some level of coordination, athleticism, and muscle development already or are training frequently in another sport in addition. Otherwise, they'd be better off working out more frequently and doing it in a way that's idiot-proof (e.g. 5-day split).

Thank You very much, that is very sound and clear advice.
I will stick to 3xTBW for now.