Thread: 3 day vs 5 day routines

For the most part I've always used 1 body part day with little extra like chest an tris and back and bic once a week . Typical muscle mag routines . Made good gains at times but get burnt out .
Have been reading lately about 5x5 , 5,3,1 and full body workouts .
Would love any feedback from people who have tried the 2 and what kind of results to expect .

If you are trying to get into being STRONG and gaining size look into westside for skinny bastards 3 by joe defranco. Guy has trained some of the biggest names but he has done so when they were nobodies (speaking of football here where in college such an emphasis is placed on gaining strength and size it's ridiculous, for positions like linebacker it's like they don't even worry about on field) . Muscle mag type shit dosnt work for anyone who isn't a complete newbie (where anything would work) or those that have significantly developed their muscle bellies and can handle the volume with significant weight and recovery. I used to train 6 days a week on the most split up split ever but I was weak a fuck. Keep it simple and heavy on the big lifts and for each big lift add 2-4 other lifts that make sense and help in your goals. I now never train more than 4 days a week even on heavy androgens. And I've never been stronger in my life.

http://www.powerliftingwatch.com/fil...20Template.pdf this is what the mags should be printing . Read that and honestly in a quicker amount of time than you'd think you'll be the smartest guy in your gym and not wasting your time. One of the best write ups ever .

Thanks for the feedback . I'm ready to start lifting for strength and size . My legs are my weak spot so these strength routines will force me to work them like I should have been doing . I've been lifting off and on for couple years and I'm not as strong as I should be . I need to build a better base . I live in a very rural area and lift alone at home . Only routines I saw were in the mags so I kinda just thought that's how you were suppose to work out . I feel like I wasted a lot of time and effort .

Or if you want a combo of strength and power eithout sacrificing size look into powerbuilding programs or john meadows mountaindog training program

The cube method is also a nice one too look into bc it doesnt tax your cns as much because you are t maxing out twice a week, only one of the main lifts per week

M-w-f dc training and I try for 2-3 more days of a little extra cardio tho I do at least 15 min on lift days also but non lift days I shoot for 25-30 min and will be working that up when I go back on

Originally Posted by mr.smith

For the most part I've always used 1 body part day with little extra like chest an tris and back and bic once a week . Typical muscle mag routines . Made good gains at times but get burnt out .
Have been reading lately about 5x5 , 5,3,1 and full body workouts .
Would love any feedback from people who have tried the 2 and what kind of results to expect .

Those routines (5x5, 5,3,1) are for strength. You might get some size but they are mainly for strength.

If you are looking for adding size I would do a routine that involves only 3 days a weeks since you say you are burnt out ( Over training). After about 12 weeks i would return to a 4 day a week routine.
There is many diffrent techniques you can try, but volume is key for adding more size. 10X10 is a good routine and with short rest (30~40 sec) as a variation you can add more size.