To get fit, many start routines with serious effort and commitment. After a few weeks, the results begin to show. People begin to notice and comment on the progress. After a while, though, the traditional three days of cardio and three days of weight training in the gym leave some looking for diversity in their workouts. Strength training at home utilizing a five-day workout routine is a great solution for this. What should a 5 day workout consist of, though, and what makes it so effective?
What Should a 5 Day Workout Consist Of?
A five-day split workout is the optimal strength training routine that builds the maximum amount of muscle in the shortest amount of time. The focus of the program is to apply maximum effort to a specific body part on a consistent day of the week. The consistency exhausts the muscle and allows sufficient rest for it to build. So, what should a 5 day workout consist of?
The five-day workout should focus on muscle groups by promoting intense bursts and sometimes consisting of two body parts per day. Isolating muscle groups with targeted exercises encourages muscle growth and definition.
The workouts will always address the commonly identified muscle groups such as the chest, back, biceps, triceps, shoulders, abs and legs. Many bodybuilders and fitness gurus adopt this training regimen to gain pure muscle and reduce overall body fat. Muscle-building calls for a proper combination of stress on body parts working together with focused intensity.
It is critical to identify the days you want to work out and the body parts you want to work out. You also need to allow a sufficient amount of rest in between days. There are certain muscle-building rules to maximize the development of the workout. Some of these rules include the following:
The chest, leg, shoulders and back workouts should be worked no more than once in five days.
The abdomen, bicep and tricep muscles should be worked twice a week, incorporating a light workday and a heavy workday and with a three-day rest period in between.
Monitor the number of sets and reps during each workout.
Incorporate no more than one hour of training per workout day.
The Benefits of a 5 Day Workout Split
Applying the combination of the above rules, the benefits of a 5-day workout split are tremendous. Maximizing your effort and intensity into one specific muscle group per day keeps the mind focused. This style of training also promotes muscle depth and striations.
One of the pitfalls that many fitness enthusiasts experience is overtraining. The five-day split routine, in combination with the above guidelines, minimizes the potential for overtraining and injuries. When someone who was injured returns to lifting, the potential to push too hard is real.
With the proper amount of rest and recovery, you are allowing the muscle to absorb nutrients and to develop and grow. Allowing the repair process to thoroughly cycle gives a boost to muscle growth. The results of targeting muscle groups are superior to full-body workouts.
Based on your intensity during each workout, there will be an uneven number of calories burned simply because each exercise has its level of “burn.” In other words, focus more on your fat-burning strategies during your cardio sessions. Your workout sessions are simply to build muscle. Hence, you will maximize the benefits of a 5-day workout split.
What Are the Best Muscles to Work Out Together in a 5 Day Split?
Figuring out the proper combination as to which muscle groupings would work most effectively in a workout needs some guidance and thought. When working out from home, you might need to get creative so you can maximize these muscle groups. What are the best muscles to work out together in a 5 day split? They are as follows:
Chest and triceps (light)
Back and biceps (light), followed by a rest period
Shoulders and triceps (heavy)
Legs and biceps (heavy), followed by a rest period
Here are some recommended exercises to complete from home for each muscle group:
Chest and triceps: Pushups, bench dips, triceps extension, dumbbell bench press and fly
Back and biceps: Upright row, bent-over barbell row, wide grip barbell curl and dumbbell biceps curl
Abs: Crunch, side crunches and 6-inch straight-leg toe lift
Legs: Squats, lunges and toe raises
Shoulders: Lateral raise, front raise, military presses and shrugs
Train your legs at the end of the weekly cycle because the leg workout is the most taxing one of all body parts. Due to the leg having long muscles that need stretching, it takes a lot of effort and intensity to maximize the benefits of this exercise. In many instances, the fitness enthusiast needs additional rest and recovery during the leg workout and the mental fortitude to maintain proper form during each rep and set.
The recovery period from your leg routine will limit movement due to soreness and exhaustion. Allowing a full recovery day from any exercise on any body part is ideal.
Many home-based products can assist you in building muscle, such as the Hex Trap Bar V2, the Seated Leg Curl/Extension Machine, the T-3 Series Power Rack and more. At Titan Fitness, these and our other fitness products are reasonably priced, and we provide fast shipping. Having professional equipment at home is everybody’s dream. You don’t have to wake up, get dressed and drive to the gym. You can roll out of bed and know that quality equipment is there to help you build your muscles from home.
The fast pace of life and commitments at work and home leave fitness enthusiasts looking for a way to efficiently increase the results of each workout. Hence, the benefits of a 5-day workout split are tremendous. The split-day program has been around for many years, and the most successful bodybuilders and fitness devotees utilize it because of the outstanding results derived in a short period. Having the right equipment gives you the comfort in knowing that you can reach your fitness goals.
When it comes to home fitness, raising the bar is usually the name of the game— ask any hobby lifter, and they’ll likely tell you that their home gym is where they go to get the intense workouts and dedicated regimes that are too much of a hassle to bring into a conventional public gym.
But what can do you to take your home gym from a humble equipment collection to a personalized master class in fitness? Below, we’ve put together a handful of tips from the pros, on taking your garage gym from a simple hobby into a crucial aspect of your health and physique.
DON’T BE AFRAID TO BRANCH OUT
One of the most common factors that holds back home gyms is often a simple lack of equipment variety. While it’s true that you can make an incredible difference with just a handful of core equipment, many home lifters will often simply invest in a bench or rack and call it a day.
If you want your home gym to be more than just a room where you keep your weight bench, it can be a good idea to regard your custom space as an ongoing, ever-growing hobby— a range of new equipment can be the difference that keeps you interested (and motivated).
COMMIT TO THE SPACE
It’s hard to quantify the difference between a useful home gym and an ineffective one, but odds are, you’ll be able to tell the difference when you see it. Arguably the most common mistake that fair-weather fitness fans make is hesitating when it comes to the size of their home gym— a small corner in your guest bedroom will most likely end up exactly as useful as it sounds.
If you’re serious about staying in the best shape of your life, make the leap— convert the entire garage. Install pull-up bars on the basement ceiling. Hang up Arnold posters and track your weekly progress on a dry erase board. When your roommate/spouse asks you about it, just explain to them that they’re getting a deal by having a free gym membership 20 feet from their bedroom.
Many newcomers to the fitness scene don’t realize just how much versatility a proper workout rack can hold— all too often, lifters will utilize their equipment for one or two sets of basic at-home reps and eventually plateau, returning to their gym membership in order to regain their workout variety.
Be sure to look into all the available options for your equipment— often, your rack, sled, etc. will support a wide range of accessories and upgrades that you can utilize to keep things fresh at home, maximizing your impact for minimal cost.
KEEP YOUR PARTY LIT
There’s a reason most public gyms remain so brightly lit, even during the late night and early morning hours— and no, it’s not just so you can stare at yourself when you’re doing reps.
Study after study has shown that human beings succeed at being active more effectively when they’re in a well-lit environment. When things are bright, you’ll stay focused for longer, have an easier time completing additional sets, and likely have some energy to spare afterwards.
One of the most common ways that beginners in the fitness game slip up can be to focus too heavily on the wrong areas when it comes to their body’s overall wellness. Many of us were guilty of it during our teen and college years— we’d work out for an hour here and there by doing some heavy lifting, leaving the rest up to our metabolism and busy schedules.
However, how important is a well-balanced fitness ‘diet’ in keeping your gains consistent and your health a priority? Below, we’ve put together a list of what are arguably the most common factors that rookies can slip and avoid considering when attempting to improve their physique.
CARDIO MATTERS (YES, EVEN FOR YOU)
We’ve heard it all too many times before: the friend who deadlifts 300 pounds, but claims that cardio is an unnecessary component to his regimen. Like it or not, a proper amount of cardiovascular exercise each day ranks consistently as one of the most important overall factors when keeping your body healthy (and increasing your overall life span).
Cardio is no joke— some professionals have even speculated that excess weight training without the proper amount of supplementary cardio exercise can place undue strain on your system, as it struggles to support a substantial amount of muscle mass without the framework to back it up.
NO SLEEP = NO GAINS
Young lifters with busy schedules can be especially guilty of this one— in-between factoring in a loaded work schedule, a social life, trips to the gym and more, it can seem tempting to pass up a solid night’s sleep in exchange for a few extra hours of free time.
Don’t sleep on the importance of sleep: giving your body the proper amount of rest after intense workouts can be as important as your diet when it comes to providing your body with the energy it needs to convert your reps into positive progress.
SITTING DOWN IS WORSE THAN IT SOUNDS
As science gains a better understanding of how sedentary lifestyles can negatively impact us in the long run, an increasing number of studies are finding that sitting down too often can serve as one of the most detrimental factors to your overall health— some scientists have even coined the phrase that “sitting is the new smoking” when it comes to the habits of millennials.
Combating this one can sound impossible at first glance— even for those of us who work out for an hour or more each day, the amount of sitting that we end up doing during our hours in the office and at home add up.
If you’re serious about more than just looking fit, it may be worth it to consider investing in standing desks, posture-improving balls in lieu of standard chairs, and more— you might even consider an adjustable-height desk if you’re not ready to fully commit to standing up while you work.
NEVER NEGLECT YOUR DIET
You’d be surprised how many people can slack when it comes to keeping their diet consistent, even after dedicating hours per day toward the gym— it’s important to remember that your body can only do so much with the nutrition that you provide.
Ask any veteran gym rats, and they’ll more than likely be happy to tell you how ineffective your workout will be if you’re lifting all day and not giving yourself the proper amount of protein, B-vitamins, and more.
Similarly, burning calories all day at the gym can quickly be canceled out if you decide to binge on junk food afterwards— the amount you’ll burn by running 5 miles is nothing compared to the caloric intake of your average fast food burger.
Even for those of us that spend most of our time outside the scope of the fitness industry, it can often be hard to avoid overhearing about the alleged benefits of standing desks, stand-up workstations, and other ‘stand while you work’ solutions— typically utilized by office employees who claim to be taking on incredible new challenges with the simple act of not using a chair like their chronically-sitting compatriots.
However, is there anything to the claim that less sitting equates a healthier life? Or, is standing while you work a fad that we can expect to fall by the wayside? Unfortunately for those of us who love leisure time (and let’s face it, that applies to most of us), an increasing amount of research is mounting to support the hypothesis that excess sitting can wreak early havoc on even the bodies of those who exercise regularly.
Many researchers, particularly in recent years, have levied the claim that a lifetime of sitting can be more harmful than a lifetime of smoking— heart disease, various cancers, and even type 2 diabetes have all been significantly linked to increases in time spent sitting —not exactly good news for those whose jobs or lifestyles require them to spend eight or more hours per day in front of a computer screen.
So, while this may not change the fact that your beloved coworker follows new fitness fads every summer, there seems to be a lot of science backing up this particular fad. If you’re looking to make positive, long-term changes for your own cardiovascular benefit, read ahead below— we’ve featured a handful of standing desk kits and accessories from Titan to get you started.
Looking to break into the world of standing desks at the entry level? This one might be perfect— it features an electric, single-motor design that allows you to alternate between sitting and standing at will throughout your day. You won’t have to worry about intense assembly instructions or excess knowledge on the culture of standing work spaces— it’s designed to allow simple installation of a wide range of desk tops custom tailored to your specifications, so you can find a desk setup that’s right for your home or office and get the ball rolling.
This desk kit avoids being too much of an investment, and is great for those who’d like to experiment with standing work without committing too heavily into the culture. Worst case scenario, you’ll have an adjustable, sitting desk that’s built to last.
Enjoy standing while you work, and in the market for a more heavy duty solution? This dual motor design expands on the concept of the A2 while providing a much more capable motor system for lifting heavier desktops— or even just those seated with heavier content. This sit-stand desk could also serve as a solution for those in need of a variable space to work with their hands or operate simple machinery— garages, workshops, and studios could benefit from the easily customizable nature of this desk kit.
Need a quick and easy solution? This S5 desk frame can be adjusted to your liking using an included hand crank mechanism— no electricity or motor required. This starter kit can make for an ideal solution for those that need a standing desk in a versatile location, or those looking to purchase adjustable sit to stand desks in bulk to give their office space an upgrade.
Despite the jokes, leg day is more than just the punchline to a counter-argument about not working out. Establishing a bodybuilding strategy that incorporates a healthy variety of muscle groups will often make the difference between long term success (and results), and amateur attempts to tone up your biceps/quads for summer beach season.
Seriously: don’t skip it.
Your legs literally carry you everywhere, including to and from the gym— it’s important to give them the respect they deserve as one of the most important muscle groups in your body. And yes, it helps to have something to do on days where you’re not working on your arms and chest. Below, we’ve put together a quick rundown of exercises you can add to your current regimen to target your legs, along with tertiary muscle groups that can suffer from a lack of attention when utilizing common techniques. Follow along, and remember: fitness is about more than just the muscles that make you look good.
THE SCIENCE OF SQUATTING
Arguably one of the most effective and versatile techniques when it comes to building and maintaining leg mass, squats can make for a simple way to get started— here are a few popular variations to consider.
Basic (Beginner’s) Squat: Not used to doing leg exercises? Just getting started? No problem. Practice by incorporating some basic, no-equipment squats into your routine to cultivate your form and condition your tendons for more complex exercise.
Kettle-bell Squat: You might have guessed it from the name, but this squatting exercise involves utilizing proper squatting form, while holding a weighted kettle-bell using both arms— shoot for 10-20 reps using a weight you feel comfortable with.
Barbell Squat: If it’s time to get more serious, this might be your go-to leg workout. You should ideally perform this exercise using a squat rack, and proper form (ensuring you exercise good back posture, aren’t using excess barbell weights, etc.) are key— if you plan on attempting barbell squats, make sure you have a spotter and do plenty of research first.
LEG PRESSES, EXTENSIONS AND YOU
You might need to visit an actual gym for this one— extensions and presses are some of the more effective leg exercises that you can perform, but require a machine. Still, if you have access to a leg press/extension machine (or even own one at home), these are a good use of your time.
Leg Presses: While they can seem somewhat complicated at first glance, leg presses are honestly a simple way to work your core muscle groups. This exercise gets big ups because it can be easily customized— most machines should allow you to set your weight limit of choice and work around a resistance level that you’re comfortable with.
Leg Extensions: While similar, leg extensions make their distinction by focusing more on frontal leg motion, rather than one similar to a squat. While extensions don’t involve the use of extraneous weights or barbells, they still allow for a customizable range of muscle improvement, by allowing for a range of leg positions that target different groups.
Warming up muscle groups is an essential element to any workout. A quality warm-up can prevent injuries and helps the body perform at a high level of intensity. Kettlebells offer a great way to warm up the muscles and don’t require a lot of space to store around the house. Movement preparation is a style of dynamic warm-ups that activate different muscle groups at the same time. These types of exercises will increase circulation and activates the body in preparation for physically demanding activities. Here are five great kettlebell exercises that will ensure you have a great workout every time:
Muscle Groups – Shoulders, upper-back
Movement – Holding the kettlebell like a steering wheel, with the hands-on both sides of the grip and the weight on-top, rotate the weight around your head. Focus on keeping your chin up, elbows in, and stand tall. Then, slowly rotate the kettlebell counterclockwise around the neck while also rotating the weight so that the wrists do not bend. The forearms should rub across the top of the head during this motion. Halfway through the action, the kettlebell should be in the middle of the back with the weight below the handles and elbows pointed to the sky. Users should feel the sensation of the weight pulling down on their shoulders at this point. Without pausing, continue moving the kettlebell in the same direction until it is back at the starting position. Try five to ten rotations in one direction, and then perform the operation in the opposite direction.
Focus – Keep the kettlebell as close to the neck as possible to enhance shoulder mobility.
Repetitions – 5 to 10 on each side
2. ARM BAR
Muscle Groups – Shoulders, thoracic spine, abdomen
Movement – Start by lying flat on your back with a light-weight kettlebell in the right hand, and the arm fully extended above the body. Slowly rotate onto your stomach, while keeping the kettlebell in the same position. This motion requires the shoulder to rotate, with the right leg driving the torso into the roll. Next, drive the right knee to the ground, with the leg bent at a 90-degree angle, and the head resting on the left bicep. After the hips are flush with the ground, flex the shoulder blades to maintain the balance, and begin to extend the legs as far as possible, until both knees are locked and the toes are pointed. While in this position, concentrate on breathing and flexing the glutes, while feeling a stretch across the chest and thoracic spine.
Allow the shoulder blades to pull in, towards each other, but do not “shrug”. Hold this position for five deep breaths, and slowly reverse the movement to come back to original position. Slowly lower the kettlebell while flat on your back, and safely halo to the other side to repeat the exercise in the opposite direction.
Focus – Maintain the weight’s center of balance while the arm is fully extended
Repetitions – 3 to 5 on each side
3. GOBLET SQUAT
Muscle Groups – Quadriceps, abdomen
Movement – Grab the kettlebell by the horns, and hold it close to your chest. Spread your legs slightly wider than shoulder-width, with your toes pointing out at a 45-degree angle for balance, and keep the chin up. Slowly lower the body while keeping the back straight and your eyes forward, until your hamstrings are as close as possible to your calves. Concentrate on extending the buttocks out, and keep the back as straight as possible. At the lowest point, pause for two or three full breaths, and use your elbows to gently push the knees out. Keeping the back straight and the abdomen tight, stand up from this position to return to the original stance. *note: jumping vertically three times in a row and then looking down is a good way to identify how far apart the feet should be during this exercise
Focus – The feet should stay flat on the floor during this entire exercise
Repetitions – 10 to 20
4. COSSACK SQUAT – GOBLET GRIP
Muscle Groups – Glutes, inner-thighs, quadriceps, hip flexibility
Movement – Hold the kettlebell with a straight spine, stand with your feet wider than shoulder-width, and place your left foot facing out with the toes pointed to the sky. Keeping the left knee straight, slowly squat with the right leg while concentrating on keeping both heels on the floor. Go down as far as possible, and then slowly stand up to the original position before switching sides. *note: if you struggle to keep the left leg straight, then try widening the stance slightly
Focus – Keep the foot of the squatting leg flat on the ground
Repetitions – 5 to 10 on each leg
5. GOOD MORNINGS – MODIFIED
Muscle Groups – Glutes, lower back, hamstrings, hip flexibility
Movement – Hold the kettlebell at waist level, and stand tall with your feet slightly further than shoulder-width apart. As you inhale, bend at the hips, and push the buttocks back as you descend, until the torso is about 15-degrees above the horizon. Hold the position for one full breath, and return to the original position by concentrating on flexing the glutes while pushing the hips forward.
Focus – Keep the back straight for the duration of the movement. Push the hips back as the upper body moves forward, and bring the hips forward when returning to the original position