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DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16802 posts

re: Training split?
Don’t overthink this and get overwhelmed. Go look at the programs recommended and read them. Then, apply them to the gym. As you train, you will learn.


FieldEngineer
LSU Fan
LP trash
Member since Jan 2015
606 posts
 Online 

re: Training split?
quote:

Don’t overthink this and get overwhelmed.


I'm not, and I'm definitely getting stronger, so it hasn't been a complete waste of time.

quote:

Go look at the programs recommended and read them. Then, apply them to the gym. As you train, you will learn.





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10
DarthRebel
USA Fan
Tier Five is Alive
Member since Feb 2013
15163 posts

re: Training split?
To build off what Deaf said, in SL5x5 these are your main workouts

Workout A
Squat 5x5
Bench 5x5
Row 5x5

Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5

Your weeks will be ABA and BAB.

Honestly when I did it, I did zero leg work outside of squats. You are going to do a lot of squats. Three times a week.

The predefined accessory work for others from the SL app
Workout A
Dips
Pushups
Skullcrushers
Standing Calf Raises
Planks
Paused Bench Press

Workout B
Chins
Pullups
Curls
Seated calf raises
Hanging knee raises
Close grip bench press


FieldEngineer
LSU Fan
LP trash
Member since Jan 2015
606 posts
 Online 

re: Training split?
quote:

To build off what Deaf said, in SL5x5 these are your main workouts


I took most of last week off to rethink what I'm doing and I decided I'm going to build off of this. The accessory work will surely change, but here's the plan for now:

Workout A:
Squat
Bench
Bent over row
Dips (assisted - not sure if I can do these)
Skullcrusher
Standing calf raises
Planks

Workout B:
Squat
Overhead press
Deadlift
Chin up
Barbell curls
Seated calf raises
Hanging knee raise


FieldEngineer
LSU Fan
LP trash
Member since Jan 2015
606 posts
 Online 

re: Training split?
Just bumping to say that routine B kicked my arse today. I did a quarter of the volume that I had been doing, but I felt like I could barely move afterwards. Thanks to all who helped!


whiskey over ice
Texas Fan
Member since Sep 2020
420 posts
 Online 

re: Training split?
Heavy squats and deads on the same day is enough to drain you. Add in back and you’re working almost your entire body.


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30
The Mick
LSU Fan
Member since Oct 2010
41416 posts

re: Training split?
Is twice/week per body part effective enough to build muscle and/or tone? (4 days/week total)

Or is a full body 3x week better


whiskey over ice
Texas Fan
Member since Sep 2020
420 posts
 Online 

re: Training split?
Depends on your strength level really. Starting out full body 3x isn’t too bad. Gets pretty exhausting and/or time consuming after a while. There are some old school bodybuilders like John Grimek who did it though.

There’s a lot more to choose from with 4 day routines though. PHUL, PHAT, Upper/Lower, 5/3/1 4-day, etc.

An upper/lower/upper or A/B/A type of 3 day split, like greyskull or kinobody greek god, works well too. You end up hitting each body part every 4-5 days. I enjoy the kinobody Greek god mega workouts. Has more volume and exercise selection than the regular 4 exercise a day one. That way you can work on strength and pump.



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USA
Member since 2001
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lsu777
LSU Fan
westlake
Member since Jan 2004
17100 posts

re: Training split?
quote:

Is twice/week per body part effective enough to build muscle


Yes

quote:

and/or tone?


is a product of bodyfat % which is a product of diet

quote:


Or is a full body 3x week better


with properly designed programs, neither is better or worse so long as consistent


you sound more like a newbie, i would suggest greyskull lp aestethics template i have laid out in the greyskull thread.


Cheesy Beaver
US Space Force Fan
Kenna brah
Member since Dec 2014
3384 posts

re: Training split?
quote:

and mostly machines for legs. I'll switch to free weights for leg work soon. I'm trying to build up to it because I'm concerned about knee injury.


quote:

Not looking to powerclean 350 or anything.


quote:

lower:
5x seated leg press with warmup sets
4x seated leg curls
4x outer hip abductor
4x inner hip abductor
4x calf raise with plates


I'm sorry, I know I was also once a new gym goer but these quotes made me


FieldEngineer
LSU Fan
LP trash
Member since Jan 2015
606 posts
 Online 

re: Training split?
quote:

I'm sorry, I know I was also once a new gym goer but these quotes made me


Happy to own up to my noob status. :)


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10
The Mick
LSU Fan
Member since Oct 2010
41416 posts

re: Training split?
quote:

you sound more like a newbie, i would suggest greyskull lp aestethics template i have laid out in the greyskull thread.
Thanks. This newbie will power clean your nuts off the side of your head if you bully me again.


lsu777
LSU Fan
westlake
Member since Jan 2004
17100 posts

re: Training split?
quote:

Thanks. This newbie will power clean your nuts off the side of your head if you bully me again.
:rotflmao: :rotflmao: :cheers:


The Mick
LSU Fan
Member since Oct 2010
41416 posts

re: Training split?



Thank you btw, appreciate it.


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Pintail
LSU Fan
Member since Nov 2011
6979 posts

re: Training split?
quote:

What I've actually been considering is walking into the gym with an open mind and training the muscle groups that feel the freshest and most recovered. I guess that means having a few planned routines available and staying flexible to pick whichever one feels the best that particular day.


I do something similar. I have my main 4 lifts that I am keeping tabs on weights and reps: bench, deadlift, squat, military press. Then I work on the muscle groups that feel the best or I need to work on the most. It works for me, and doesn't seem as monotonous.


FieldEngineer
LSU Fan
LP trash
Member since Jan 2015
606 posts
 Online 

re: Training split?
quote:

I do something similar. I have my main 4 lifts that I am keeping tabs on weights and reps: bench, deadlift, squat, military press. Then I work on the muscle groups that feel the best or I need to work on the most. It works for me, and doesn't seem as monotonous.


For the time being, I'm doing SL 5x5 with some accessory work. Everything is 5x5 but the bodyweight stuff, increasing the weight only after successfully doing 5x5. So if I bench 130 5x5, I'll go to 135 the next week and not increase until I have no failed sets.

SL 5x5 - A
Bench press
Bent over row
Squat
Skullcrusher
Seated calf raise
Knee raise

SL 5x5 - B
Squat
Overhead press
Deadlift
Bicep curl ez bar
seated calf raise
chin up assisted (sometimes)
Knee raise


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