Which Is The Better Workout?

Discussion in 'Training Information' started by The Wogmeister, Feb 5, 2021.

  1. The Wogmeister

    The Wogmeister Full Member

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    Hi guys

    I work out 5 days a week, Mon - Wed then Fri and Sat, giving me two rest days. Which do you think would be the better routine or is it much of a muchness?

    Mon- Chest & Shoulders
    Tues - Back & Arms
    Wed - Legs
    Thurs - off
    Fri - Chest & Shoulders
    Sat - Back & Legs

    or would I be better to just repeat the below, no matter what day it falls on?
    Mon- Chest & Shoulders
    Tues - Back & Arms
    Wed - Legs

    Cheers
     
    #1
  2. Greedy Ben

    Greedy Ben Top Contributor

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    The latter probably
    All depends how much/how hard you train though imo.
     
    #2
  3. The Wogmeister

    The Wogmeister Full Member

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    3 to 4 exercises per body part, 4 to 5 sets of each usually, 5 if i'm going heavy for say 3 or 4 reps per set. Workouts take me an hour and I lift as heavy as I can.
     
    #3
  4. Getbig25

    Getbig25 Top Contributor

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    Just rotate push/pull/legs off push pull off etc

    or do pull/push/legs off etc if you need more time between back and legs
     
    #4
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  5. godsgifttoearth

    godsgifttoearth Full Member

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    if all are the same total volume, then they will be about the same, pick what works for your time constraints and enjoyment.

    Single workout volume seems to tap out at about 12 sets per muscle group, in terms of diminishing gains in MPS/FSR with a minimum of about 4 sets per muscle per workout being minimum to trigger a response.

    Latest volume studies show you can go up to like 20 sets per week but then you probably want to split it up into 2 sessions if you can at which point there is about a 0.5-1% improvement in hypertrophy vs once per week, when volume is the same.
     
    #5
  6. tomoj

    tomoj Full Member

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    I used to do 5 workouts a week, similar to you
    Mon pull
    Tues push
    Weds legs
    Thurs rest
    Fri upper
    Sat lower

    Dis this for a few months but was too much, dunno if I got sets/reps and volume wrong for me but it destroyed me! Now do 4 days a week of
    Mon pull
    Tues push
    Weds rest
    Thurs legs
    Fri upper
    Then the following week
    Mon legs
    Tues pull
    Weds rest
    Thurs push
    Friday lower

    Far better for me, rest is good!
     
    #6
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  7. GhostOf2Can

    GhostOf2Can Top Contributor

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    Probs won’t make a shite of difference either way
     
    #7
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  8. RepsForJesus

    RepsForJesus Full Member

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    Where’s the core work?
     
    #8
  9. G86

    G86

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    Both routines look fine to me...

    The best routine is going to be the one your gonna stick too. I would choose the one that fits in with my lifestyle.

    Depending on your goals the only thing I would go is schedule heavier lower volume days followed by slightly lighter higher volume muscular endurance days.
     
    #9
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  10. The Wogmeister

    The Wogmeister Full Member

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    All the usual culprits:
    Bench for chest
    Press for shoulders
    Deadlifts and BO Rows for back
    Squats for legs
     
    #10
  11. paul xe

    paul xe Full Member

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    That’s exactly what I’ve just started doing, hoping it’s going to help bring up my back & chest/shoulders as they are lagging behind my legs
     
    #11
  12. The Wogmeister

    The Wogmeister Full Member

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    Wish I had that issue, my legs are way behind everything lol

    days off are always good.
     
    #12