cool bro thanks, i do rotator cuff exercises to prevent injury and a pistol is just an ass to grass one leg squat look for it in youtube as well as the dragon flag which is an ab exercise. how do you think i could improve my shoulder day. I normally do 3 sets of 8-10 reps for each exercise. Also, I don't know if i should do my deadlift on leg or back day. I can handle doing both squats and deadlift the same day
I've been training for around 7-8 months but I consider myself a beginner, I was thinking about it and im going to substitute the rear delt row for the face pulls. And im going to do 1 or 2 sets at the most for the isolation exercises, thanks bro
1 or 2 sets for the isolation exercises? so your arm day will be like 8 sets total? dope.
7-8 months? and you still consider yourself a beginner. A rare humble man.
No, your 5 day split is really not good at all.
In fact it's bad. Shoulder day? do you realize that after training for the marathon period of 8 months you cannot lift enough with one body part for it to warrant its own day.
Your shoulders will be recovered from training about 2-3 days after you train them. then they get to sit around shrinking while you go off and pump up your abz and those pythons.
5 day splits are for advanced athletes whos lift numbers re high enough to actually warrant 5 days of rest. They lift 13x more total pounds per session with one body part than you, that's why they need more days resting that part.
I'd say drop the 5-day-path-to-lifting-the-same-weight-all-year and go pick up a solid push pull or upper-lower split.
Then again im kind of being a douche noz here so maybe dont listen. who knows.
thanks bro thats why I posted cause i wasn't sure if i was ready for it. ohh and sorry for the misunderstanding man i meant 1-2 sets for the isolation exercises on my shoulder days it's 3-4 for the rest of the exercises. so you would recommend a push pull split hitting each bodypart 2x a week. I see your point so imma create an upper-lower split. ok so my new routine would look like this upper= bench press, chinups, dips, bent over barbell rows, military press and upright rows
lower= squat, deadlift, leg press w/ ft high up to target posterior chain, leg extensions, calves, hanging leg raises
wtfs up with the vid i lold for like 2 minutes at its randomness
ive never done the 5 day split and had doubts about doing it which is why I asked you guys about it. from the beginning ive been doing a 2 day split and im going to continue using it but with some tweaks, now its a lower/upper body split with better exercises than i was doing before
It might not be perfect, and although I personally would recommend beginners stick to a 3 or 4 way split, there isn't "plenty wrong" with a 5-way.
The bottom line is getting his strength up on the basic lifts, and in no way is a 5-day split going to HINDER that if its laid out correctly.
Confining yourself to a fullbody or 2-way split (when your goals are bodybuilding) may provide better strength gains on some of the lifts in the routine just because they're performed more frequently, but you're sacrificing other lifts as well as potentially neglecting bodyparts from the sheer lack of variety.
There's simply no good reason why beginners can't split up their bodyparts.
LOL.... my point was that there is no reason you can't "get your strength up" by splitting your bodyparts.
5-day splits aren't meant to "refine the body" (whatever that means?). Most intermediate to advanced bodybuilders use 5-day splits to build all their strength and muscle.
I'm not saying you SHOULD be doing a 5-day split, but there's simply no reasoning behind the idea that a 2-way split is somehow going to build strength or muscle better than a 3 or 4 way split would at this point.