One Lift A Day????

[AndyWhitehurst]

Hi everyone,

I would like to know if anyone has ever followed a 5x5 routine similar to this with any success:

Monday > Bench Press

Tuesday > Squat

Wednesday > Barbell Row

Thursday > Standing Press

Friday > Deadlift

Saturday > Neg. Chins

Sunday > Reverse crunches

Please let me know your thoughts.....

AW

[hardestgainer]

Sorry to ask you this but why not just do the 3 day a week thing most people on this forum have done. I can only see slow results from this program.

[AndyWhitehurst]

time man, I dont have ANY

why can you only see slow results?

[DeadStrength]

Part of the problem with the program above is that there is only one day of squatting. The 5x5 programs are almost all centered on the squat so that is hurting your progress.

The other major thing is recovery time. There is none.

And the Saturday/Sunday routines take maybe 5-10 minutes a piece. Why even split these up?

If you're going to do a program like this then let me offer these suggestions:

Monday > Squat
Tuesday > Overhead Press + neg chins
Wednesday > Deadlift + reverse crunches
Thursday Bench Press + neg chins
Friday > Squat
Saturday > Barbell Row + reverse crunches
Sunday > Off

To be fair you're going to be really damn tired because there's no real recovery day other than sunday and you'll have 2 squat days and 1 deadlift day per week. But you'll get better/quicker results than what you initially had. But again, the 3x a week Stronglifts program (or a similar 5x5 prog) is preferable.

[hardestgainer]

You get strong by breaking down muscle and replacing it with superior muscle. You'll get slow results because you only train each bodypart once a week and your CNS doesn't get the chance to adapt to hard work. You'll make better gains if you do one day of Squat and Bench press and another day of deadlift and OHP. If you do M, W, F or even M, Tu, Th, F, you'll get results. Not as good as the program, but it would still help. The Squat and Deadlift are the most important 2 so just do them if nothing else.

[Mehdi]

Aside from the fact that it's not effective, you're probably going to waste more time: driving to gym, getting dressed undressed, more showering, etc.

[Sam277]

Hi everyone,

I would like to know if anyone has ever followed a 5x5 routine similar to this with any success:

Monday > Bench Press
Tuesday > Squat
Wednesday > Barbell Row
Thursday > Standing Press
Friday > Deadlift
Saturday > Neg. Chins
Sunday > Reverse crunches

I'd put rows chins and deadlifts on the same day, they are all back exercises after all. Then just do the crunches on 1 of your remaining 3 days, (squat bench or press day).

7 day split is very excessive, a lot of people do 6 day splits, but with a lot more exercises than that.

[jakemcmillan]

time man, I dont have ANY

why can you only see slow results?

You don't have 45 mins 3 times/week? Like Mehdi said, driving to the gym and showering every day is going to take up a lot of time.

[AndyWhitehurst]

I have a bench and 'bells in my house

[jpez]

How long do your workouts take?