The 5 day split actually follows a form of training that Arnold Schwarzenegger, arguably the most successful bodybuilder in history, utilized and refined during the 70s. This form of training, know as split training, has become the default weight training system for building muscle.
However, it can be very tricky to set up. Before getting into this, let’s view at some of the ideas behind split training.
What is Split Training?
There are two major systems of weight training split training and full-body training. The major differences between the two are the load exerted on the muscles and the time spent in the gym.
Split training concentrates specific muscle groups on specific days. The primary muscle groups are chest, shoulders, legs, upper and lower back, arms, and abdomen.
How these muscles should be grouped together is highly argued. Although I believe there is an optimal way, which will be discussed later.
There are many acceptable ways to set up a split routine. For example, you may decide to concentrate the muscles of the upper body every Monday and the muscles of the lower body every Friday. This would be said to as a 2 day upper/lower split.
Another notable split is the three day PPL split, which calls for training “push,” “pull,” and leg related movements on three different days. The four-day split typically contains a back, chest, shoulder, and leg day.
What is Full-Body Training?
Full-body training is actually the opposite of split training. Instead of training muscle groups on specific days, the whole body is trained once, twice, or even three times each week.
Why is full-body training limited to a few sessions per week? Wouldn’t training ALL muscle groups every day be most efficient? It certainly would … assuming you can recover fast enough. However, unless you are utilizing performance-enhancing drugs, this is impossible to perform. For the average athlete, the American College of Sports Medicine (ASCM) prescribes at least 48 hours of rest between high-intensity exercising of the same muscle groups.
For instance, If you train full-body on Monday, the earliest you could train again would be Wednesday, but if you decide to train only chest on Monday, you could actually train legs the following day and shoulders the day after that. Therein lies the beauty of split training.
That’s not to say full-body training is difficult. On the contrary, it’s one the best modes of training for beginners as it permits enough time for recovery and centralizes on joint movements. Full-body training is preferable for those who have limited time, are new to resistance training, or have goals of improving general health (2). For packing on essential muscle quickly, however, split training is king.
What is actually a 5 Day Split and Why is it essential?
The 5-day split, as recommended by its name, is a split routine that calls for 5 workout sessions per week. It’s an essential routine for building muscle because it concentrates each muscle group really well.
The pectoral muscle, for example, builds fastest when trained for an hour every 5–6 days. The biceps and triceps, which are much smaller, demand less time to recover and should be trained twice a week (Charlebois, 2007). All of this is actually not possible with a 2- or 3-day split.
Constructing a proper split is complicated, and I see so many people doing wrongly. When you train 5 days a week, you need to make sure you are being effective. Working out for an hour a day, 5 times a week, is a big time investment.
This article will demonstrate the best 5 day workout routine. A perfect 5 day split requires more than just what body part is trained each day. It requires what workouts are done, the number of sets and repetitions, and even the length of the workout.
I will also prove to you the mistakes that many bodybuilders make. In learning the art of building a workout split, you will benefit a lot of effective bodybuilding knowledge. Implement the knowledge you get from this guide, and I guarantee you will see major positive changes!
Who is the 5 Day Workout Routine Split For?
For anyone who has the time for it! Whether you’re a professional bodybuilder or a novice lifter, male or female, you should enact a 5 day split to build muscle rapidly.
Going to the gym 5 days a week can be a hassle, but if you are focused, you will make time. Sometimes, performing so is simply impossible due to work or school restrictions, which is why we develop an additional split that ensures an at-home core workout. Four out of the five workouts will be at the gym, and one will be in your comfort zone.
What Is actually the Best 5 Day Workout Routine?
Here is a overview of the 5 day workout routine demystified here. For specific workouts, please direct to the section below titled “The Completed Version!”
1. Chest + (Light) Triceps
2. Back + (Light) Biceps
3. Rest (Core Workout—optional)
4. Shoulders + (Heavy) Triceps
5. Legs + (Heavy) Biceps
6. Rest (Light Core Workout)
How to Construct the Best 5 Day Workout Split
Let’s consider and critique a 5 day split such as:
1. Day 1: Shoulders
2. Day 2: Chest
3. Day 3: Arms
4. Day 4: Legs
5. Day 5: Back
Take a moment, and try to find some errors.
The biggest issue is that the chest and shoulder muscles are trained too attached together.
Why is this a problem?
Well, no chest workout concentrates the pectoral muscles exclusively. For example, the bench press, in conjunction to focusing the pectoral muscles, concentrates the anterior deltoids (the front head of the shoulders), the triceps brachii, and the latissimus dorsi (back).
Of the three additional groups that a chest press focuses, the most heavily concentrated is the anterior deltoid (in addition to the triceps, but we will get to that later). The same actually applies to most chest exercises. It is therefore logical to differentiate chest and shoulder days as far as possible, right?
Let’s do that.
1. Day 1: Shoulders
2. Day 2: Legs
3. Day 3: Arms
4. Day 4: Chest
5. Day 5: Back
I prefer to differentiate chest and shoulders by two days as they are very interconnected muscle groups. You might wonder , “If chest day is transited to day 4, isn’t it now differentiated from the next shoulder workout by a day?”
The solution to this issue actually leads to another problem with the original split—It has no rest days! For a 5-day split, I actually find it best to rest a day during the split and rest a day after finishing the 5 workouts. Here’s what I mean:
1. Day 1: Shoulders
2. Day 2: Legs
3. Rest Day
4. Day 3: Arms
5. Day 4: Chest
6. Day 5: Back
Relax between day 2 and day 3, then rest after finishing all workouts.
1. Day 1: Shoulders
2. Day 2: Legs
3. Day 3: Rest
4. Day 4: Arms
5. Day 5: Chest
6. Day 6: Back
7. Day 7: Rest
In this regard, you lift five days a week and rest two days. You may find that relaxing a single day will suffice. In that case, ignore day 7 and com back to day one after completing day 6.
We have now differentiated chest and shoulder workouts appropriately, but they are not differentiated equally (shoulders, 3 days; chest, 2 days; shoulders, 3 days, etc.). Chest day actually comes 3 days after shoulder day, and shoulder day comes 2 days after chest day. Does it matter which group is permitted more time to rest?
Definitely. Consider any chest press and any shoulder press. A chest press moves the anterior deltoid muscle to a certain degree. A shoulder press (such as the military press) only targets the shoulder muscles when done with correct form. Let’s call the military press a 90° press. The flat bench is actually a 0° press and the incline press is a 45° press.
As you enhance the angle, you activate more of the deltoid muscles and less of the pectoral muscles. Therefore, a flat bench press validates less deltoid muscle than an incline bench press, which activates less deltoid muscle than a military press. You can go below zero degrees to set apart the chest even more (i.e., a decline bench press). The idea also applies to flyes. This is essential to maintain in mind as you are constructing your own split. If you differentiate chest and shoulder days by one or two days, you should concentrate on flat and decline presses and flyes during chest day.
Another thing to take notice of while pressing is your hand positioning. The farther apart your hands are, the more you focus the chest. The closer your hands are, the more you target the triceps. So if you are actually hitting triceps the day after chest day, do not do any close grip presses.
Lets jump back to the split.
1. Day 1: Shoulders
2. Day 2: Legs
3. Day 3: Rest
4. Day 4: Arms
5. Day 5: Chest
6. Day 6: Back
7. Day 7: Rest
Because chest exercises activate the shoulders muscles more than shoulder exercises activate chest muscles, we should exchange chest and shoulder day:
1. Day 1: Chest
2. Day 2: Legs
3. Day 3: Rest
4. Day 4: Arms
5. Day 5: Shoulders
6. Day 6: Back
7. Day 7: Rest
On the first day, we actually hit chest, and on day two, we hit legs. Your legs should not be sore from a chest workout … so far so good. We rest on the third day, then we hit arms on the fourth day.
Is it a great idea to devote an entire day to muscles as small as the biceps and triceps? I say no for two reasons. Firstly, these muscles are small, so they demand less time to heal. It is therefore optimal to train them twice a week (Charlebois, 2007). Secondly, having a single arm day can interfere with other workout days. Consider the fact that all shoulder presses activate the triceps. Thus, hitting shoulders the day after arms is not better. You may be able to perform shoulder raises the next day, but you won’t be able to shoulder press a lot of weight with sore triceps.
On which days should we actually work out biceps and triceps? All pushing movements demand triceps activation and all pulling movements require bicep activation. So now, let’s pair the triceps with chest and shoulders and the back with the biceps. We contracted that the biceps should be worked out twice a week, so let’s pair them with leg day.
1. Day 1: Chest + Triceps
2. Day 2: Legs + Biceps
3. Day 3: Rest
4. Day 4: Shoulders + Triceps
5. Day 5: Back + Biceps
6. Day 6: Rest
Performing two full-blown bicep and triceps workouts a week might work well for you. I find the fun spot to be somewhere between hitting them once a week and hitting them twice a week. In other words, enacting a “heavy” and “light” day. Here is what I mean:
1. Day 1: Chest + (Light) Triceps
2. Day 2: Legs + (Heavy) Biceps
3. Day 3: Rest
4. Day 4: Shoulders + (Heavy) Triceps
5. Day 5: Back + (Light) Biceps
6. Day 6: Rest
On “light” days, do 1–2 workouts (6–8 sets) and on heavy days, ensure you do 3–4 workouts (9–12 sets). Chest workouts concentrate the triceps more than shoulder workouts do, so it’s better to pair the “light” day with the chest and the “heavy” day with the shoulders. By hitting biceps heavy on leg day, we permit two days for the biceps to heal before we work out the back. The worst thing for a back workout is sore biceps as almost every single back movement demands heavy bicep activation.
The next issue we face is the proximity of shoulder day to back day. Have you ever done lateral or front shoulder rifts and found your back and trap muscles to be very sore the next day? I know I have. Those movements are seriously difficult to do without activating the back muscles.
How do we focus the posterior deltoid muscle on shoulder day without burning out our back? On which day do we hit traps? If you hit traps on shoulder day, your back will be very sore the following day. It’s best to differentiate these two muscle groups as far as possible, as we did with chest and shoulder.
1. Day 1: Chest + (Light) Triceps
2. Day 2: Back + (Light) Biceps
3. Day 3: Rest
4. Day 4: Shoulders + (Heavy) Triceps
5. Day 5: Legs + (Heavy) Biceps
6. Day 6: Rest
Firstly, we train chest and triceps (lightly). On day two, it’s actually back and biceps (lightly). We rest on the third day and permit our triceps and pectoral muscles to completely recover for the following day’s shoulder workout. Then, we hit the legs and biceps heavy, both of which should be fully healed at this point. We then rest and begin the cycle over again the next day.
Great, isn’t it?
Not quite yet. We are actually forgetting two things: core workouts and cardio! Don’t underestimate the essentiality of a strong core. Whenever I’m asked for advice about building strength, I always suggest core development.
For the the purpose of being active every day of the week, let’s perform a core workout twice a week. On day three, we do a full-blown core workout, and on day 6, a light one (7–12 mins). On day 3, we also work on forearms and calves, both of which are relatively small muscle groups which should be hit twice a week.
As regards cardio, I will leave that up to you. Some people love to do cardio every day before a workout.
Here is the completed split:
1. Day 1: Chest + (Light) Triceps
2. Day 2: Back + (Light) Biceps
3. Day 3: Core + Forearms + Calves + Cardio
4. Day 4: Shoulders + (Heavy) Triceps
5. Day 5: Legs + (Heavy) Biceps
6. Day 6: Relax (Light Core Workout at home optional).
How to create the Best 5- Day Workout Split (PART 2)
In the previous section, we actually developed the foundation for our 5 day workout split. If you skipped that section, please read it now as it entails valuable information. Now, we would like to consider specific workouts, rep ranges, and number of sets.
Note that “light” and “heavy” do not demand intensity or load, but rather the rep ranges and number of sets.
Day 1 (Chest + Light Triceps).
Perform 3 chest presses, 2 chest flyes, and 1 or 2 workouts for triceps. Chest fly movements don’t require much tricep activation, so you can jump back and forth between flyes and triceps workouts. It is very imperative to get the heavy presses out of the way first.
1. Flat Bench Press: 4 Sets (8–10 reps)
2. Incline Dumbbell Press: 4 Sets (8–10 reps)
3. Triceps Pushdown – V-Bar Attachment: 3 Sets (9–12 reps)
4. Decline Dumbbell Flyes: 3 sets(8–12 reps)
5. Skull Crushers: 3 Sets (9–12 reps)
6. Decline Bench Press: 3 Sets (8–10 reps each)
Day 2: Back + light Biceps
As someone who suffers from tennis elbow, I have to begin my back days a little differently from most. As already stated, almost all pulling movements demand heavy bicep activation. Therefore, I find it great to postpone biceps workouts towards the end of the workout.
Unlike with other muscle groups, this is a wide variation of back workouts. I find it great to reduce the sets to 2 and hit the back from multiple angles. This is a technique that was made us of by the great Dorian Yates.
1. Seated Cable Rows: 2 sets (8–10 reps)
2. Front Lat Pulldown: 2 sets (8–10 reps)
3. Bent Over Barbell Rows: 2 sets (8–10 reps)
4. Hammer Curls: 3 sets ( 8–12 reps)
5. Deadlift: 2 sets (8–10 reps)
6. Barbell Curl (EZ-bar): 3 sets (8–10 reps)
7. Straight-Arm Pulldown: 2 sets (8–10 reps)
8. Concentration Curls: 3 sets (8–12 reps)
Day 3: Core + Calfs + Forearms + Cardio
1. Crunches : 3 sets of 10–12 reps
2. Hanging Leg Raise: 3 sets of 10–12 reps
3. Seated Russian Twist: 12–15 reps on each side
4. Bicycle Crunches: 15–20 sets of max reps
5. Planks: 3 sets max hold
6. Palms-Up Barbell Wrist Curl: max reps for 3 sets. Begin with the bar, and add 2.5 or 5 lbs after each set.
7. Seated Calf Raise: 3 sets 8–15 reps
8. Palm Down Barbell Wrist Curls Over Bench: max reps for 3 sets. Begin with the bar, and add 2.5 or 5 lbs after each set.
9. Smith Machine Calf Raise: 3 sets 8–15 reps
10. 25 mins of cardio before or after the workout
My personal favorite workout day! Firstly, do the heavy presses, then alternate shoulder lifts and flyes with triceps workouts.
11. Seated Dumbbell Press: 4 sets (8–10 reps)
12. Military Press: 4 sets (8–10 reps)
13. Dips: 4 sets (8–10 reps)
14. Side Lateral Raise: 4 sets (8–12 reps)
15.?Standing Dumbbell Triceps Extension: 4 sets (8–12 reps)
16. Front Lateral Raise: 4 sets (8–12 reps)
17. Triceps Pushdown — Rope Attachment: 4 sets (8–12 reps)
18. Reverse Flyes: 4 sets (8–12 reps)
19. Shrugs: 3 sets (8–10 reps)
Day 5: Legs + Heavy Biceps
I have always conflicted with leg workouts. I was never able to squat perfectly enough, and my legs always wobbled under a lot of stress. A few years ago, I did some research and found the problem.
It turned out later that I was wearing the wrong shoes. Running and basketball shoes are very bad for weightlifting. One of the important investments I’ve made was purchasing a proper pair of weightlifting shoes. All my lifts went up, and I stopped feeling pain in my knees and lower back.
1. Squats: 4 sets (6–8 reps)
2. Wide-Grip Standing Barbell Curl: 4 sets (8–12 reps)
3. Leg Press: 3 sets (8–10 reps)
4. Spider Curl: 4 sets (8–10 reps)
5. Smith Machine Calf Raise: 4 sets (8–12 reps)
6. Lying Leg Curls: 3 sets (8–12 reps)
7. Machine Bicep Curl: 3 sets (8–12 reps)
8. Leg Extensions: 3 sets (8–12 reps) NOTE: please skip if you have knee complications.
Day 6: Relax + light core workout
Day 6 is a rest day, but you can perform a light 7-12 core workout in the morning if you are up for it. Go back to day 1 the following day.
The Completed Version!
You can exchange exercises (or drop a few if you want), although I highly suggest you follow the routine as closely as possible. It’s very challenging, but it will yield good results. What’s essential is the order of the days. For instance, if you plan to focus your chest today, you don’t have to concentrate your back tomorrow (you can rest instead), but your next workout should be a back workout.
Day 1: Chest + Light Triceps
1. Flat Bench Press: 4 Sets (8–10 reps)
2. Incline Dumbbell Press: 4 Sets (8–10 reps)
3. Triceps Pushdown – V-Bar Attachment: 3 Sets (9–12 reps)
4. Decline Dumbbell Flyes: 4 sets(8–12 reps)
5. Skull Crushers: 3 Sets (9–12 reps)
6. Decline Bench Press: 4 Sets (8–10 reps each)
Day 2: Back + (Light) Biceps
7. Seated Cable Rows: 2 sets (8–10 reps)
8. Front Lat Pulldown: 2 sets (8–10 reps)
9. Bent over Barbell Rows: 2 sets (8–10 reps)
10. Hammer Curls: 3 sets ( 8–12 reps)
11. Deadlift: 2 sets (8–10 reps)
12. Barbell Curl (EZ-bar): 3 sets 8–10 (reps)
13. Straight-Arm Pulldown: 2 sets (8–10 reps)
14. Concentration Curls: 3 sets (8–12 reps)
Day 3: Core + Calfs + Forearms + Cardio
15. Crunches : 3 sets of 10–12 reps
16. Hanging Leg Raise: 3 sets of 10–12 reps
17. Seated Russian Twist: 12–15 reps on each side
18. Bicycle Crunches: 15–20 sets of max reps
19. Planks: 3 sets max hold.
20. Palms-Up Barbell Wrist Curl: max reps for 3 sets. Begin with the bar, and add 2.5 or 5 lbs after each set.
21. Seated Calf Raise: 3 sets 8–15 reps
22. Palm Down Barbell Wrist Curls Over Bench: max reps for 3 sets. Begin with the bar, and add 2.5 or 5 lbs after each set.
23. Smith Machine Calf Raise: 3 sets 8–15 reps
24. 25 mins of cardio before or after the workout.
Day 4: Shoulders + (Heavy) Triceps
25.?Seated Dumbbell Press: 4 sets (8–10 reps)
26. Military Press: 4 sets (8–10 reps)
* Dips: 4 sets (8–10 reps)
27. Side Lateral Raise: 4 sets (8–12 reps
28. Standing Dumbbell Triceps Extension: 4 sets (8–12 reps)
29. Front Lateral Raise: 4 sets (8–12 reps)
30. Triceps Pushdown – Rope Attachment: 4 sets (8–12 reps)
31. Reverse Flyes: 4 sets (8–12 reps)
32. Shrugs: 3 sets (8–10 reps)
Day 5: Legs + (Heavy) Biceps
33. Squats: 4 sets (6-8 reps)
34. Wide-Grip Standing Barbell Curl: 4 sets (8–-12 reps)
35. Leg Press: 3 sets (8–10 reps)
36. Spider Curl: 4 sets (8–10 reps)
37. Smith Machine Calf Raise: 4 sets (8–12 reps)
38. Lying Leg Curls: 3 sets (8–12 reps)
39. Machine Bicep Curl: 3 sets (8–12 reps)
40. Leg Extensions: 3 sets (8–12 reps) NOTE: please skip if you have knee complication.
Day 6: Rest (Light Core Workout)
41. Rest day (Best light core workout in the morning)
Day 7: Rest
If you want something a little more challenging, check out my direction on the 6 day workout split
Some Supplement Recommendations
Supplements can be a great tool to accelerate your fitness journey. Below are suggestions for two categories of supplements: thermogenic fat burners and whey protein. Fat burners and protein powder are by far the most notable supplements, so I included my personal recommendations for each. Both supplements have actually been reviewed and carefully vetted.
5 Day Workout Routine Exercises
One of the most notable five-day workout routines among many bodybuilders is to concentrate on one body part per workout, according to the National Academy of Sports Medicine. Exemplifying several exercises for one body part in a single workout permits the volume and intensity of your training to accelerate. This can result in important muscle size and strength gains because your body gets adequate recovery time before the next workout.
Chest
Work your chest with both joint and set apart exercises on the first day of your five-day routine. Joint movements for your chest include the traditional flat bench, incline and decline press. Use a barbell or dumbbells for any of these exercises. Exemplify one or two set apart exercises, such as a chest fly, cable fly or pectoral machine after the joint movements. For added intensity, do pushups to complete your chest workout.
Back
For the second day, exemplify compound exercises for your back, such as a lat pulldown followed by a bent-over or seated row with a barbell or dumbbells. Try shrugs and reverse flyes to build definition in your back. Add assisted or traditional pullups for enhanced muscular strength and endurance. Include back extensions from a prone or standing position to perform the lower part of your back.
Legs
Squats are a traditional exercise you could exemplify on the third day of your routine to grow your leg muscles and lower-body strength. Deadlifts, leg presses and lunges are additional joint exercises you might utilize in a leg workout. Exemplify leg extensions, leg curls, lateral cable abductor and adductor raises to define your front, back, outer and inner thigh muscles. Include standing and seated calf raises to finish your leg training.
Shoulders
Your shoulders are essential accessory muscles to the chest, back and arms. On day four of your five-day routine, do a seated shoulder press exercise utilizing a machine, barbell or dumbbells. Practice upright rows with a barbell and lateral shoulder lifts with dumbbells or a cable machine. To further consolidate your shoulders, add front and rear deltoid raises. You might also consider practicing rotation exercises using light dumbbells to consolidate your rotator cuff muscles.
Arms
You can work your arms, specially your biceps and triceps, on the last day of your 5-day routine.
Exemplify traditional arm curls utilizing a barbell, dumbbells or machine to train your biceps. Concentration, hammer and reverse curls lead variation to standard biceps curls. Standing pressdowns and overhead presses perform your triceps. Close grip bench presses, pushups with the hands just below the chest and kickbacks also are great triceps exercises.
Recommendations
Warm up before you perform each workout and stretch the muscles. Ensure it’s worked at the end of your training sessions. Heavier loads are most efficient, according to the National Strength and Conditioning Association. Gradually enhance the weight or repetitions for each exercise and utilize good form to prevent injury and over-training. Consume a sufficient amount of lean protein, complex carbohydrates, healthful fats and water to get the energy you need for training and recovery.
The Fundamental 5 Days A Week At-Home Strength Training Workout
Whether your fitness goal is to either lose weight or put on more muscle or build lean muscle weight training or strength training is an imperative part that can not be prevented
I agree if your goal is to lose weight then cardio workouts are more helpful to burn fat but strength training is just as essential to help build stronger muscles, great posture, enhance metabolism among many other advantages of strength training. Also, women, you don’t have to worry about looking bulky because strength training just like any other workout routine strength training can be specialized as per your goals.
Another major misconception that you need all the fancy gym machines for weight training, while machines are excellent for beginners starting out for the first time the opposition in provided by machines is much lower than one can experience with a set of dumbbells or barbells of the same weight. When practicing work out at home body weight exercises along with dumbbell and barbells exercises is all you need.
If you are starting off after a long time spends 2-3 weeks on conditioning your muscles before starting off with this weight training program to prevent the risk of an injury.
So, let’s get started? The strength training routine I have stated below is a 5-days a week workout routine each stretching to 40-45 minutes. Each day we focus on a major muscle group and minor muscle group, this assists to target specific muscles and see better results. Finish 3 sets of 12, 10 and 8 reps of each exercise enhancing weights with each set. Ensure to spend at least 5 – 10 minutes stretching and warming up before lifting weights. A 5 – 10 minutes jog in conjunction with sprint on is a good way to get your heart pumping.
Day 1 – Chest & Triceps
1. Push-ups
2. Dumbbell bench press
3.,Dumbbell bench fly
4. Pullover
5. Bench Dips
6. Triceps extension
Note: You can alternate bench press with dumbbell and barbell in succeeding weeks.
Day 2 – Back & Biceps
1. Bent-over barbell row
2. One-handed dumbbell bench row
3. T-Bar row
4. Upright row
5. Dumbbell Biceps curl
6. Wide grip barbell curl
Note: If you have permission to pull up bar substitute 3 sets of pull-ups with the upright row.
Day 3 – Legs
1. Squat
2. Lunges
3. Side Lunge
4. Dumbbell step up
5. Toe Raise
Day 4 – Arms & Core
6. Close grip barbell curl
7. Incline bench dumbbell curl
8. Concentration curls
9. Skull crusher
10. Kickback
11. Farmer’s walk
12. Dumbbell bicep reverse curl
13. Crunches
14. Plank
Day 5 – Shoulders & Core
15. Military press
16. Dumbbell bench press
17. Lateral raise
18. Front raise
19. Dumbbell bent over rear delt flyes
20. Shrugs
21. Side twist
22. Leg Raise
That makes your strength training routine to build lean muscle or to bulk up. However, workouts are just a small part you need to get correct to reach your fitness goals, ensure you follow a diet that compliments your goals and get enough rest for your muscles to repair themselves.
Fitness is a big commitment that should find a place in your busy schedule, but there are phases when that seems not possible. Working out at home is a great way to ensure you don’t miss workouts and exercise as per your convenience. Fitness equipment is expensive if you are just beginning to working out at home rent fitness equipment before making the investment of building an at-home gym.
So go ahead, get sweating and begin shedding. If you liked what you read, share it with your workout partner.
5 Day Workout Intensified Routine For Men to Gain Muscle
Many bodybuilders and trainers have agreed upon the fact that there are well-kept secrets to gaining muscle. Although some methods of exercise will lend themselves to faster muscle gains than others, there aren’t any correct secrets, but there are truths that will get you bigger and stronger.
The good news is that these truths are wonderfully simple, but the only tricky part is the act of repeating them day in and day out without failing to incessantly drive home your intentions and gains. Before we get to the workout plan, here are actually 5 of those truths to go with your 5 day muscle building workout plan
1. Lift heavy
Each set you exemplify should be done with the heaviest weight you can raise in the specific rep range. If you’re able to do even one more rep than what the plan for the day is, that actually means you didn’t go heavy enough.
2. Employ progressive overload
In order for your muscles to grow, you need to actually provide ever changing and ever enhancing workloads for them to adjust to. The simplest way to progress is via heavier and heavier weights, however, you’ll eventually find that you can’t easily increase the weights each and every week (although you’d like to).
Find new ways to add up to the muscles on days like this by lowering rest time between sets, exemplifying your reps at a slower pace, or embedding negatives and forced reps into your routine.
3. Ensure you use your hypertrophic range
Hypertrophy is a fancy way of saying: grow bigger muscles, and it just so happens that a concentrated rep range maximizes hypertrophy. All of your major working sets should be exemplified in the 8-12 rep range to maximize muscle growth.
4. Always have the right amount of rest
While working hard in the gym is important to grow, relaxing our muscles and permitting them the time to recover is just as imperative.
Each muscle group takes at least 48-72 hours to completely repair following an intense workout, so this means that each muscle group should only be attacked one or two times per week at most. If you aren’t relaxing, you aren’t growing.
5. Eat to grow
Just like a race car needs special fuel to reach maximum speed, your body demands a unique mixture of fuel to exemplify at its best. You need to give yourself 1-2g of protein per pound of body weight if you want to grow, along with 1-3g of difficult carbohydrates per pound of body weight, and a lot of healthy fats.
Before embarking on your muscle building journey, you need to conceptualize our upcoming diet ensuring that you are giving your muscles everything they need to grow as rapidly as possible. We have plenty of muscle building diet articles here on TRAIN.
