I've been doing 5 days since the beginning of time. It made me freaking explode. Along with I don't know how many clients.

3 days splits are too little. Especially if you're doing bodybuilding and want to hit many body parts without staying in the gym for too long.

im not talking about the days of working out. im talking about doing a 5 way split (a/b/c/d/e)

if he meant working on a 2 way split 5 times a week, that's fine. but whenever i see 5 xx split it's always referred to the muscle groups that are being split.

If you mean to say 1 body part a week is not fine, then I still disagree.

Also considering Oak is going to ask me about strength training, there might even be times where he'll do some lifts bi-monthly. I've always felt that if you can hit a body part twice a week, you didn't work that hard on it. There's always another lift in the week that'll be hitting that body part too and you don't want it to fuck up your lift.

Not really sure what to post but I'll post what I want to work on. Sorry for the terrible quality, I don't own a camera and the closest thing I had was a webcam built on to my laptop.

Back:

Front:

Looking to get bigger arms and more defined abs.

Edit: I'm 19 years old, 5'11", 165 lbs, and I think I'm sitting on 13%bf


This is where I'll be posting updates every month or so, using the same camera, same room, etc. I'll be doing a poor mans workout since I don't own any machines and all I have is 10's, 20's and 45 dumbbells, a skipping rope, and an iron gym.
Any tips and exercises that could help me would be great. I'm not looking to be a bodybuilder, but I just want to look better for when I'm on the beach etc. Won't be taking supplements, and my diet isn't too strict because I can't afford protein powder. Food tips would be great, but if not, thanks for the motivation guys!

This post was edited by xrmd on Jun 9 2011 07:57pm

goooosh xrmd shawe ur armpits omg!!!!!!!

and u should buy a proper gainer+creatine to put on some weight..

when do you hit your legs on other workout days? your lats? your chest?
bi's tri's sure, even shoulders.

biggest muscle groups require being hit twice a week for greatest efficiency, be it strength or hypertrophy targeted.
48-72hours of rest = muscle is restored/repaired/rested and back to its original strain levels.

if you still disagree, let's agree to disagree.

This post was edited by Lightman on Jun 10 2011 07:18am

I believe you have too little experience with what a strength workout feels like when it's done right. Not trying to sound cocky or anything. But When you hit your legs/back hard, there's no way you can do them twice a week and have them fresh for each lift. And we're not even talking about the load on the CNS.

I'd understand if we were talking about focusing on a lift for powerlifting purposes, where you'd be doing variations in intensity. But an overall LEG WORKOUT with strength incorporated in there. Good fucking luck walking straight 4 days after.

This post was edited by CMBurns on Jun 10 2011 07:34am

that's exactly what I'm saying, and what i meant when i said he(oak) or nearly every1 here aren't = you, and even if they decide to "get on your level" are not even close in x years to be near your strength levels.

in very high strength levels, i agree, it's also what the documented research says: 1 training session per week.

oak's level? mine? 99% of everyone here? twice at least, and even 3 times can be efficient since our workouts aren't nearly as intensive or massive as an x>7+ or even 10+ years strength trainer.

and oak is also hypertrophy atm, from what i've gathered.

Oak has the ability to stay true to a difficult workout.

But let's assume what you say is right about ppl here not being on that level. And let's also assume that through a vagina workout, it takes 72 hours to recover with a muscle group.

You got 7 days in a week. If you do legs in day 1, 3 days later, you're gonna have to put your back day in there. And then you're screwed. A muscle will be weakened for deadlift or squat because you've done legs or back like the day before, etc.

Am I saying you can't divide back into 2 days? No. Legs? No. That's fine with me. But hitting THE LEGS as a whole twice a week? Nope. Deadlift twice a week? NOPE. His CNS is gonna shit bricks real fast.

My legs are just feeling normal the day before the next squat day and I only train them once a week and take in plenty of protein.