Is it better to separate the days by body part?

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Semidevil

Diamond Member
Apr 26, 2002
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So for a couple months, I have been doing 5x5, and also increasing the weight steadily. My goal is to gain muscle mass. Currently, I'm pretty skinny (5'3. Around 129 to 132 lbs). I am also eating very clean and eating more. I want to have a flatter stomach (hopefully abs), bigger chest, and larger arms. I usually do a Monday/Wed/Fri.

Here is my usual routine, all 5x5 ( I am still a beginner by the way):
Squat with barbell
dumbbell row
dumbbell chest press
curls
sit ups
pull ups ( I can only do about 1.5. :-( )

I just learned about chest flys, so I want to add it to my routine.

So That is what I do every monday/Wednesday/Friday, and I usually end up staying a the gym for 1 hour, sometimes a bit more. I wonder if I'm not being efficient with my time.

Is this the way to go? Or should I break it down in to body parts (for example, focus the whole hour on leg only exercises on Monday (squats, and add leg press?)

Any suggestions on how to incorporate this and potential workouts to add?

What about just a simple
Monday: push exercise
Wed: pull exercies
Friday: legs.
 
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bhanson

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Jan 16, 2004
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It's going to be pretty tough to get big with such a strength deficit.

You may be better suited on a strength program for now, like this one.

That program has a 100% success rate for the people that do it. Most guys are squatting 255-275 lbs within the first couple months for sets.

Although body building and strength training have different emphasizes, you will still get bigger on a strength program and stronger on a body building one. However, when you're not lifting enough weight to begin with the body building routines are going to be substantially less effective. This program takes substantially less than 1 year to complete and it's not uncommon for most men to have 300-400 lbs squats when they finish.
 
Mar 22, 2002
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I wouldn't suggest splitting your workouts by body part. You can hit all the muscles in your body with large compound movements described in Starting Strength, the book posted by bhanson. Lifting more frequently will help with neural gains and, if you're eating enough, will promote big muscle gains.
 
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