5 Day Routine Research Paper

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3 DAY FULL BODY ROUTINE

This routine is a 3 day a week workout routine. Each workout day is followed by 1 rest day and the third workout is followed by 1 or 2 rest days (as most people will take the weekend off entirely).

This routine is typically used by beginners and involves full body workouts.

It is great for beginners because of many reasons:

It allows you to get familiar with the exercises by repeating them many times throughout the week.

Since most beginners do not possess the same strength levels as more advanced lifters, it is good to trigger the muscle more often because the amount of weight lifted is significantly lighter and you will not need as much time to recover and repair before their next workout.

As a beginner, your
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Sure, there are routines that could make you train 7 days a week or even twice per day for a total of 14 workouts per week. But eventually the line has to be drawn and I draw it at 5 days per week for 99% of natural trainers.

After training for many years and developing your maximal strength and growth, you may need to start training using a 5 day split routine focusing on only 1-2 muscle groups per workout.

When you train for more than 2 years or so, the strength gains experienced in the beginning (due to an adaptation in your central nervous system) due not occur at the same rate. You will reach a point where it will be very tough to add more weight to your lifts or even grow additional muscle.

It's not to say that you can't, it just becomes a lot harder.

At this point, it is better to increase the volume trained on the muscle on the day you work it and allow a longer cycle for it to repair fully and to stimulate growth.

SAMPLE 5 DAY SPLIT ROUTINE

DAY 1: CHEST

Flat Bench Press: 3 sets of 12 reps
Incline Dumbbell Press: 3 sets of 12 reps
Decline Dumbbell Press: 3 sets of 12 reps
Dumbbell Flyes: 3 sets of 12

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