its me whats the difference between a 5 way and a 5 day? I almost wrote 5 way in the title lol. And as for the volume thing u were right, today I did legs and felt I couldnt handle doing the leg press so I decided to substitute it with quad extensions and I also added 2 calf exercises (standing calf raise and seated calf raise). Also thanks for the advice about sets and reps, that part was kind of confusing me. I guess I’ll probably change it once I see what I like.
cephalic I actually got the idea of this split from you in a different thread so thanks. What do you think I should add for width? I was actually trying to make one back day for width and one for thickness but I wasn’t sure what else to add because pulldowns seem redundant because of the pullups
There is no difference if you said it like that and meant a 5 way, but in the context in which YOU said it, there is a difference - you meant that you’d be working out 5 days a week (this has nothing to do with the split).
A 3 way split can be done working out 3 days/week, or 5 days/week…or whatever you chose.
A 5 day per week could mean using 2 way, or a 3 way split…or whatever.
Split = how the body is divided
Day = how often you train
Also what do you guys think about doing dip and pull ups for “as many sets to get 50” and then add weight once I get it in like 4 sets?[/quote]
If you are ramping, you will take as many sets as it takes to fully stimulate the muscle. Try not to be conditioned into counting reps/sets methodically (as if a set “formulae” knows your body better).
If you’ve gotten to the point where you’re muscle feels fully worked (pumped/bruised), then next time add weight (so long as you feel that you’d “comfortably” beat it/dominate it next time). This usually takes about at least 3 or 4 work sets (when ramping). According to what CT has said in the past, sets should be in the 6-10 range before increasing weight.
To quote CT:
Let’s assume a 400 lbs max bench press… a bench progression could look like this:
Bar x 15-20 reps (warm-up)
135lbs x 1 (feel set)
185lbs x 1 (feel set)
225lbs x 1 (feel set)
240lbs x 5 (work set)
270lbs x 5 (work set)
300lbs x 5 (work set)
320lbs x 5 (work set)
340lbs x 5 (work set)
350lbs x 5 (work set) … barely got that 5th rep = end of exercise
See how simple that is? lol…don’t make it complicated
Just increase the weight on each set by 10-20lbs until you fail (or near enough) and that’s your last set.
Another good reason for ramping is that you only do what your body can handle that day - if you tried to force yourself to do “XY” because it says so in your routine/plan, then you just dig yourself further into a “pit”.