This one is quite similar to the 5 x 5 program in that it too is going to call for a higher set number, but it differs in that it takes the rep ranges much higher to ten reps for each set. The design of this program is to focus on two main muscle groups per day, alternating between them over the course of three days a week.
For someone who has some training behind them, this type of workout can allow you to build muscle mass at an incredibly high pace provided you're following a proper nutritional protocol with it as well.
Some individuals will make the mistake of not looking after their nutrition on this program and it's those people who are at a much higher risk of burning out after a short period of time passes. If you want to get good results with this program, eating a higher calorie diet will be a must to support the volume. Similar to the 5 x 5, if you're planning on doing a lot of additional activity with this program - sports training, cardio , or otherwise, you may run into some problems.
Typically you will need to reduce everything else you're doing so the body can have enough time to recover and progress The other con of this program is that if you are interested in maximum strength development, it may not be the absolute best idea either.
The reason for this is that pure strength gains typically require you to lift in a lower rep range, while this program pushes it a bit further. There are advanced variations with German Volume Training that bring the rep range lower to allow for more weight. If this is an important issue for you, think about looking into that. For this workout protocol, you are to select one compound exercise for each muscle group and hit it hard with ten sets of ten reps.
Once those have been completed, then you can add a few isolation exercises if you wish but bring them down to only sets of reps. Aim to keep up the pace of the workout by keeping your rest to seconds.
Remember that since you are shooting for the higher rep range of 10 reps, you will not be using as high of a weight as you would on a rep protocol, so be sure you adjust your load accordingly. The workout is broken up into three different days: chest and back, legs and abs, and then shoulders and arms. Take one day off between workouts and have the full weekend for solid recuperation.
The third type of volume training program that's catching on rather rapidly is the FST-7 Training Program. The FST-7 name stands for Fascial Stretch Training, which indicates that one of the primary objectives this program attempts to achieve is to stretch the fascia tissue, which is the soft connective tissue that is found surrounding your muscles as well as throughout the rest of the body.
It is primarily responsible for helping to maintain the structural integrity of the body, provide support and protection, as well as work as a shock absorber when you perform activity throughout the day, both in the gym and out. When this tissue is stretched you will see increases in muscle growth. There will be a higher deliverance of minerals, amino acids and oxygen to the tissues.
With this set-up, perform seven sets of 15 reps for the last exercise you do for each muscle group. It's important to keep your rest periods between these sets shorter - right around 30 seconds total.
Note: it will be common to adjust the weight downward from what you'd normally use for this particular exercise due to the fact that you are using a much higher total number of sets and the longer rep range will demand that you're not lifting as heavy. The pros to this program beside the obvious better fascia health are that it still allows for a great deal of flexibility on your part with overall structural design.
If you want to specialize in certain body parts you can definitely do so or if you prefer to keep the rest of the program lower in total volume because you don't have the best of recovery rate, you can certainly do that as well.
Another pro to this approach is that the higher rep and set range for that one exercise will stimulate the metabolic rate considerably, so whether your goal is muscle building or fat loss, provided you're eating the correct accompanying diet, you can see a boost in results through that manner as well.
Potentially the one con you may see with this approach is, if you struggle with recovery, you may not be able to work out as frequently as you're accustomed after performing this protocol. After time you will likely find that your body adapts, so try not to abandon the program too quickly if this is in fact what you find.
Stick with it and make sure you eat properly and stretching in between sessions without adding too much cardio training to the week overall and you'll likely start seeing results and improvements with the level of fatigue you feel. This is another extremely intense training program so you must always monitor recovery between sessions. Some people may choose to only employ the FST-7 principle in one of their workouts for a particularly lagging muscle group, while others may try it through all workouts during the week.
Do expect more soreness from this program than you may have experienced before and be prepared to adjust and adapt your own schedule based on this. Here's a sample FST-7 program that you could use that applies the principle to all muscle groups.
Note that you're best off doing an isolated exercise for your set of 7, which is why the exercises are chosen as such. That is because during the first year of lifting, sufficient rest is is more important than lifting itself. You need to give your muscles time to recover and repair after each session. After lifting for a couple of years, your body will be ready for more advanced workout routines and you will have had a solid muscle foundation to build and take your physique to the next level.
The biggest benefit of doing a 5 day split workout routine is the fact that you can dedicate each day to just one muscle. Since we normally train 5 major muscles: chest, back, arms, shoulders, legs, the five day training program is ideal. Mind you, this is an advanced workout program aimed at guys who want to take their physique to next level, mainly to compete in a bodybuilding contest or to model for a fitness magazine. The 5 day split workout routine is an advanced workout routine, so you get to do a lot more exercises per muscle group, more than you could ever imagine doing if you had to train chest and back or some other muscle on the same day.
As mentioned above, the 5 day split workout routine is an advanced workout program that I think no one training for less a year or even two years should attempt. A routine where you train 2 muscle groups per session with more rest and less volume like the 4 day split workout routine is ideal for the most non professional weight lifters. Specially when training for 5 consecutive days as you will do in the workout program on this page.
One of the main benefits of the 5 day split workout routine is the fact that you can do a lot more isolation exercises than possible on other less intense routines. This will burn you out quickly and cause muscle fatigue. You can for example do 16 sets of heavy weight and 8 of light weight sets. That means at least 30 seconds between sets and at least 2 minutes between exercises.
Below is a great complete 5 day split workout routine designed for you, that you can follow to take your bodybuilding to next level. This is an advanced workout routine designed for lifters with 2 plus years experience of consistent weight lifting. You need that foundation to make the most out of this routine and to avoid injuries, overtrainng and hitting plateaus.
This is an easy workout to follow because you can time it with the typical work schedule of of the average office worker. You train Mondays through Fridays and rest on the weekend. Use whatever schedule works best for you. But the movements and doing exercises that target specific muscles have not changed. Those other programs may be are great for other goals, but not for bodybuilding. I know first-hand how weight training and being in the gym has shaped my life in more way than one.
And here is where I share that experience with you so that you can continue pushing yourself and becoming the best version of yourself each day! Share 0. Tweet 0. About the author. This simply refers to using weights that are challenging and constantly looking to push harder rather than resting in your comfort zone.
For example, if your rep range is you should choose a weight that allows you to complete more than 8 strict reps, but no more than Every set should be challenging. Every rep should count. Gone are the days when scientists thought the only way to grow muscle was in a set rep range of reps. Repping out heavy things is only the stimulus for muscle growth. When you lift weights to fatigue you create microscopic trauma within muscle cells. The more you train, the more damage you cause. Rest is important as it provides an opportunity for muscles to grow, joints to recover and your body to stay on top of its game.
This 5-day workout routine for weight loss and muscle gain provides the building blocks to create your dream physique… but only if you support it with the right diet. For a more comprehensive guide to nutrition for weight loss and muscle gain, check out our expert article on bodybuilding diet: eating for muscle mass.
Follow it for weeks and completely transform the way you look and feel. Author: Lee Bell February 2nd There are no secrets to a well-crafted, aesthetic physique. This is how to look like the pros… Goal: Muscle building, fat loss Aimed at: Intermediate to advanced Program duration: 5-days Workout duration: minutes Equipment needed: barbell, dumbbell, resistance machines 5-Day workout routine for weight loss and muscle gain Completely change the way you look, perform and feel with this brutally-effective strength training program.
Increase frequency. Day 1: Legs and abs Quadriceps, hamstrings and calves A1. Barbell squat- 3 x reps B1.
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