Which Is The Better Workout?

[The Wogmeister]

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

 

[Greedy Ben]

The latter probably
All depends how much/how hard you train though imo.

 

[The Wogmeister]

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.

 

[Getbig25]

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

 

[godsgifttoearth]

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.

 

[tomoj]

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!

 

[GhostOf2Can]

Probs won’t make a shite of difference either way

 

[RepsForJesus]

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

Where’s the core work?

 

[G86]

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.

 

[The Wogmeister]

Where’s the core work?

All the usual culprits:
Bench for chest
Press for shoulders
Deadlifts and BO Rows for back
Squats for legs

 

[paul xe]

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!

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

 

[The Wogmeister]

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

days off are always good.