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Thread: 5 day split

  1. #1
    Regular Poster 0scar's Avatar
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    Default 5 day split

    Training routine 5 days BLS, currently bulking. Trust me I would do squats and deadlifts if i didnt have a degenerative disc in my low back lol. I go heavy enough to do 4 reps and when i get 6 reps i up the weight 5 pounds.

    I feel i have made some strength gains on this routine along with my bulking diet...

    Day 1 Monday Chest & abs
    Bench 3x4-6
    DB incline 3x4-6
    Dips (chest) 3x4-6
    Cable Crunch 3-6x10-12
    Leg Raises 3-6xAMRAP
    Air Bycycles 3-6xAMRAP
    *cardio*

    Day 2 Tuesday Back & calfs
    Tbar row (chest supported, wide grip) 3x4-6
    Wide grip pull-up (weighted) 3x4-6
    Close grip lat pulldown 3x4-6
    Barbell shrugs 3x4-6
    Calf raises 6x10-12

    Day 3 Wednesday arms
    Barbell Curl 3x4-6
    Incline Close Grip Bench Press 3X4-6
    Hammer Curls 3x4-6
    Dips (triceps) 3x4-6
    Alternating DB Curl 2x4-6
    Seated Triceps Press 2x4-6

    Day 4 Thursday shoulders & abs
    Overhead Press 3x4-6
    Side Lateral Raise 3x4-6
    Rear Delt Reverse Fly 3x4-6
    Cable Crunch 3-6x10-12
    Leg Raises 3-6xAMRAP
    Air Bycycles 3-6xAMRAP

    Day 5 Friday Legs
    Single Leg, Leg Press 3x4-6
    DB Lunges 3x4-6
    Leg Extensions 3x4-6
    Leg Curls 3x4-6
    Hyper Extensions 3x10-12
    *cardio*

  2. #2
    Regular Poster Spartan's Avatar
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    Default

    That 4-6 reps range for complementary exercises like: barbell curls, leg curls, seated triceps press, rear delt reverse fly leg extensions etc IS far to LOW. This aren't compound movement that recrutes a very high number of muscle fibers.

    So whatever you goal is that rep range is not a good one at all. For those exercises you should increase the rep range somewhere between 10 and 15 to work at a full capacity and make a good progress.

  3. #3
    Moderator EKnight's Avatar
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    Default

    ^^ This is completely untrue. What would make you believe that the basic physiology of your muscles and how they respond to stress changes based on which exercise you're performing? Research has shown that using a higher rep range doesn't elicit better results:

    "Seventeen young men were randomly assigned to either a hypertrophy-type resistance training group that performed 3 sets of 10 repetition maximum (RM) with 90 seconds rest or a strength-type resistance training (ST) group that performed 7 sets of 3RM with a 3-minute rest interval. After 8 weeks, no significant differences were noted in muscle thickness of the biceps brachii."

    http://www.ncbi.nlm.nih.gov/m/pubmed/24714538/
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  4. #4
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Quote Originally Posted by Spartan View Post
    That 4-6 reps range for complementary exercises like: barbell curls, leg curls, seated triceps press, rear delt reverse fly leg extensions etc IS far to LOW. This aren't compound movement that recrutes a very high number of muscle fibers.

    So whatever you goal is that rep range is not a good one at all. For those exercises you should increase the rep range somewhere between 10 and 15 to work at a full capacity and make a good progress.
    Not true at all
    Type I Muscle Fibers are a key aspect of low rep sets on all exercises
    never slave yourself to one rep scheme
    Team ScoobyPrep

  5. #5
    Regular Poster Spartan's Avatar
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    Default

    Quote Originally Posted by EKnight View Post
    ^^ This is completely untrue. What would make you believe that the basic physiology of your muscles and how they respond to stress changes based on which exercise you're performing? Research has shown that using a higher rep range doesn't elicit better results:

    "Seventeen young men were randomly assigned to either a hypertrophy-type resistance training group that performed 3 sets of 10 repetition maximum (RM) with 90 seconds rest or a strength-type resistance training (ST) group that performed 7 sets of 3RM with a 3-minute rest interval. After 8 weeks, no significant differences were noted in muscle thickness of the biceps brachii."

    http://www.ncbi.nlm.nih.gov/m/pubmed/24714538/
    In didn't say that the physiology of muscles and their response to stress changes. BUT I think all depends in predominant muscle fibres type for each individual.

    If one has a II a predominant muscle fibres than a high rep range should be more beneficial for him. From what i know this is a criteria that apears in selection of professional athletes in various sports.

    There are numerous researches related to the volume of training but none of them indicates a clear " verdict " in this case. So the answer is in both sides I think.

    If i'm allowed, here is an interesting point of view:

    http://www.cbass.com/Carpinelli.htm

  6. #6
    Moderator EKnight's Avatar
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    Default

    Unless the OP- or anyone taking your advice- is a professional athlete, that recommendation for reps isn't appropriate. For the average lifter, and even for many bodybuilders, adhering to a "higher rep for accessory work," theory is spinning your wheels.

    I'd also point out that the article you cited references increases in isometric muscular endurance ("At the point of maximal effort (~60 seconds), all the motor units in the pool were recruited [including the large/fast motor units] for that specific isometric muscle action"), which is not the same thing as dynamic contractions. It's an apples to oranges comparison.

    He also goes on to point out: "Researchers measured voluntary and evoked motor unit recruitment in 14 resistance trained males (age ~ 21) before and after 5, 10 and 20 RM (repetition maximum) dumbbell curls. They found was no significant difference in voluntary motor unit AL after 5 RM (95.5%), 10 RM (93.5%), and 20 RM (95.1%)."

    If there's no difference in those rep ranges, then you can't conclude that accessory work be done in a higher rep ranger for better results!
    Last edited by EKnight; 06-01-2015 at 01:25 PM.
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  7. #7
    Regular Poster Spartan's Avatar
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    If the total volume and other parameters are ok I don't see why it's wheels spinning even for an average lifter.

    I didn't say that this type of protocol should be used all the time.

  8. #8
    Moderator EKnight's Avatar
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    Quote Originally Posted by Spartan View Post
    If the total volume and other parameters are ok I don't see why it's wheels spinning even for an average lifter.

    I didn't say that this type of protocol should be used all the time.
    If a person already has a routine set up as the OP does, and the research does not support that higher reps yield better results, it's absolutely wheel-spinning to start changing what was already working.
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  9. #9
    Regular Poster 0scar's Avatar
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    Default

    Just for the record i didnt come up with this routine off the top of my head, i got it from the book "Bigger leaner Stronger" by Mike Mathews. Its a best seller on amazon so I gave it a read and i was surprised that he encourages low reps+heavy weight on everything.

  10. #10
    Time To Rebound! LayzieBone085's Avatar
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    Quote Originally Posted by 0scar View Post
    Just for the record i didnt come up with this routine off the top of my head, i got it from the book "Bigger leaner Stronger" by Mike Mathews. Its a best seller on amazon so I gave it a read and i was surprised that he encourages low reps+heavy weight on everything.
    Thats great, but to negate hypertrophy is silly. All rep ranges, all tempo's, all have a benefit. Engaging just type I Muscle fibers is not magic or the say it all to lifting. Everything you do has merit. incorporate all forms of lifting to reap all benefits.
    Team ScoobyPrep

  11. #11
    Regular Poster Spartan's Avatar
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    If you see good results in what are you doing than just continue with it.

    I understand that both types of rep ranges have their benefits and i think is not a good idea to continue this polemics.

    Things are very clear now.

 

 

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