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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Tim
Tim
February 6, 2020 10:05

Hi Andy,
I tried the Novice Bodybuilding program but found that I was taking longer in the gym than I wanted to so I then gave the 3-day Split Using 5×5 a try and absolutely love it as I’m out in under an hour with warm-up included.
But it has left me questioning the volume as it’s even less than the novice plan. I assume you wouldn’t have put it up on the site if it wasn’t appropriate for some populations but I’m not sure where it fits in the grand scheme of programs on your site as it’s not addressed in your “How to Choose the Right Training Program” article. Can you provide some further color around who this program is appropriate for?
FYI, I’m proficient in the lifts and on a cut

Tim
Tim
February 7, 2020 07:13
Reply to  Andy Morgan

Thanks Andy. For the past year, I’ve been doing the LeanGains book RPT workout but have found RPT to be increasingly challenging as I’ve progressed and while in a cut. So I tried to introduce more volume by trying your novice workout but wanted to go back to 3x a week and under 60 min/workout. I am now going to try your 3-day split with the 5×5 variation that you’ve outlined to move away from the RPT. My original question was just out of curiosity of where you see the 3 day split program (with the 5×5 variation) within the context of your “Choose the Right Training Program” article? I’m guessing it slots somewhere between “The Big 3” and the “Novice” programs?

Thanks
Tim

Dan
Dan
February 5, 2020 11:33

Hi Andy,

Just letting you know Martin seems to have scrapped the independent system in the favour of the dependent system.

Mike
Mike
January 13, 2020 02:55

Hi Andy,

I enjoy your site. I’ve noticed a couple variations of the 3 day split out on the web. For instance, one has pull downs and cable rows instead of the pushups for that one day and the last day stiff leg deadlifts instead of cable rows. Is the version on this page the latest and greatest? I like the version I mentioned, but did want the most updated one.

Thank you,
Mike

Nathan
Nathan
January 6, 2020 11:17

Hey Andy,

I have been training recreationally for about 8 months and have made some good gains training 4 days a week.

Day 1-Chest and Back
Day2 -Legs and shoulders
Day3-Biceps and triceps
Day4-Chest and back

I felt like I hit a platue and so moved to 6 days a week.

Day 1-Chest and Back
Day2 -Legs and shoulders
Day3-Biceps and triceps
Day 4-Chest and Back
Day5-Legs and shoulders
Day6-Biceps and triceps

I felt like I after about 3 weeks I started to get fatigued and backed off to 4 days again and my progress has slowed again. My question is if I should go six days and decrease the weight I am moving? I usually do 4 sets of each movement per day, increasing weight.

Nathan
Nathan
January 11, 2020 20:35
Reply to  Andy Morgan

Thanks Andy. Just bought your book The Last Shred earlier this week and look forward to fine tuning my approach. I will definitely look at the article you linked.

Johnny
Johnny
May 12, 2019 16:45

Andy quick question. I’m running the male physique template from Renaissance Periodization for a cut. It basically ramps up the volume week to week and eventually gets me to overreach before a deload. Problem is the workouts are too long. Some days I’m going ~30ish sets and I just feel it’s a little pointless. I’m sort of lucky because I’m not working at the moment so I have time, but I will soon be and I cannot spend 2 hours in the gym.

So my question is, if I switch to a similar RPT routine like the one you have here am I possibly putting myself in a position to lose muscle mass as I cut?

Alexis
Alexis
May 2, 2019 15:37

Hi Andy

I’m really starting to appreciate your point regarding RPT.

But I’m a bit confused about your recommendations regarding routine selection: how do I pick between the 3 day, non-RPT, routine and the intermediate bodybuilding program?

(I’m about to cut)

Many thanks for your great work.

Alexis
Alexis
May 4, 2019 03:43
Reply to  Andy Morgan

Thanks Andy.

So, if one can handle the volume of the 5 day intermediate bodybuilding split, would that routine be preferable to the three day split mentioned on this page?

Alexis
Alexis
May 4, 2019 16:21
Reply to  Andy Morgan

Many thanks, Andy!

Andre
Andre
March 25, 2019 17:25

For muscle mass retention is the routine we do going to matter as long as strength is maintained? I don’t see the point of maintaining higher training volumes when my goal is drop a good chunk of body fat (20-25% down to 10-12%). I’m leaning towards starting RPT not just because of the recovery aspect, but because fasting works easily with it too and I can easily add cardio on rest days to burn additional calories. Thoughts?

Andre
Andre
March 26, 2019 17:59
Reply to  Andy Morgan

Thanks for the reply, Andy. I see what you’re saying and it makes sense. My training has been all over the place…

Regarding the cardio are you a fan of LISS cardio by any chance? Something like 45-60 min walking? That’s what I plan to do on rest days and maybe some core work and call it a day.

Also, I appreciate the reply and taking the time to write that out. Thank you.

Andre

Anton
Anton
November 13, 2018 06:40

Hey Andy,

How long should this routine take per workout?

Cheers mate

Kierran Clarke
Kierran Clarke
September 24, 2018 05:53

Hi Andy,
Im not strong enough yet to do weighted chin ups 5×5, and I think not quite strong enough to do bodyweight 5×5 either.

Can i have your advice here please on how best to incorporate 5×5 Chin ups?

Kierran Clarke
Kierran Clarke
September 25, 2018 16:27
Reply to  Andy Morgan

Lovely, thanks Andy.

I did 5×5 chin ups after 5×5 100kg Deadlifts yesterday, and I managed 4 sets of 5 full reps, and the 5th set I only managed 4 reps, failing halfway through the 5th rep.

After reading through your article, I think my next action should be too see if I can get 8 or more full reps. If I can, then I’ll move onto RPT system.

That sound about right to you?

Chris
Chris
July 29, 2018 22:54

THanks for all the Info. I was wondering I do HIT training several days per week In the morning and lift a few days a week in the afternoon. Do you think doing intermittent fasting and HIt training like sprints or insanity will eat any muscle in trying to gain lifting?

Alan Agnew
Alan Agnew
July 28, 2018 02:40

Apologies if I’ve missed it but what is the recommended rest period between sets using the RPT method?
Thanks
Alan

Alex
Alex
November 27, 2017 02:34

Hi Andy,
I’m an intermediate lifter. For a cut, would you recommend I adhere to RPT, or the 5×5 ‘better way’ method you mention in the article?

Thanks for the all the great material you produce!

Alex
Alex
November 28, 2017 06:23
Reply to  Andy Morgan

Cheers, Andy.

Just to clarify: you recommend your intermediate bodybuilding program for an intermediate (like myself) who is cutting?

That seems like a huge jump in volume from the RPT variants on this page. However, I trust your advice — been following your output for a while (and purchased the excellent ‘last shred’).

-Alex

Emanuel Ferm
Emanuel Ferm
November 14, 2017 10:01

Hi Andy,

What is your recommendation for when you progress significantly faster on your 1st set, relative the 2nd and 3rd?

Specifically, for my shoulder press, my 2nd set is -25% relative my top set, and my 3rd set is another -25%.

This is because whenever I hit 8 reps for my 1st set, and consequently increase the weight, I end up with less strength available for my 2nd and 3rd set — increasing the discrepancies.

Is this fine, or should I slow down my 1st set progression in favor of letting my 2nd/3rd sets “catch up”?

Danny D.
Danny D.
August 10, 2017 08:07

How is RPT for bodybuilding? I know you have an intermediate bodybuilding and intermediate powerlifting program; I am not sure where RPT fits on the spectrum (e.g. 60% bb, 40% pl).

Carlos
Carlos
July 24, 2017 02:34

Hi,

Can RPT used in a 5 day split? Or would this be considered too much volume?

Chris
Chris
July 1, 2017 16:48

Sorry, Andy. I should have define “Big”. I meant something like these:

https://forum.bodybuilding.com/attachment.php?attachmentid=8394323&d=1470097329

https://yt3.ggpht.com/-27Al9z3xip8/AAAAAAAAAAI/AAAAAAAAAAA/uJ-iLqEpR3g/s900-c-k-no-mo-rj-c0xffffff/photo.jpg

That’s Greg O’Gallagher and the Aesthetic Professional, fitness Youtubers. Both say that you can achieve their bodies with very minimalistic training, about 3-6 sets per muscle per week, as long as you apply progressive overload each week. I’ve always thought that you needed an insane amount of volume just to get these guys’ bodies, but they say, “no, no, no, you don’t need mush volume and you dont need to be at the gym for more than 30 minutes and 3 days per week”.

So, Andy, can you get big as these guys as they say?

Chris
Chris
June 25, 2017 14:03

Andy, I hear that you can get big with low volume training. So can you get a big chest, say, with only 5 sets of bench press once per week? Or can you get big arms with, say, only 3 sets of bicep curl and tricep extension twice per week?

Robert
Robert
May 16, 2017 23:24

Hello Andy,
Hi Andy, great article! Your pieces of advice are so simple and effective.
I’d had one question that niggels me for ages.
I love Leangains and I love Aikido too.
I’d like to excercise the both sports. I worry about that I would have too much muscle mass or I would be too stiff for aikido.

You have mentioned you have trained also aikido.

I think the mass, that I gain thanks to that workout schouldn’t be too big for aikido.
How does it look like with the compilation of other sports and leangains? I think they are not mutually exclusive as far as mobility and nimbleness is concerned.

I’d like to train twice a week aikido and three times a week leangains.

Mein Workout:

Day 1

1. Deadlift – 3 sets
2. Weighted Chin-ups – 3 sets

Day 2

1. Squat- 3 sets
2. Overhead Press- 3 sets

Day 3
1. Bench – 3 sets
2. Dips – 2 sets

Thank you in advance for the answer!

Robert
Robert
May 19, 2017 18:24
Reply to  Andy Morgan

Thanks a lot Andy!
I will do it.

Karolis
Karolis
April 19, 2017 11:48

Hi Andy,
“2 sets, 3 mins rest. Raise feet off floor when too easy, add two second cadence. 8-12reps”
That’s just looks like nothing. Is that BW push-ups? Am I missing smth? Total 24 reps in 2 sets? That’s it? Why do I need 2min rest if I’m performing only 12 reps?

Karolis
Karolis
April 21, 2017 19:43
Reply to  Andy Morgan

Thanks for your answer, looking forward for updated article.
Is there any difference between push-ups with resistance band and putting a plate on your back?

Rocky
Rocky
April 15, 2017 08:53

Hey Andy,

I don’t totally understand why RPT is worse for recoverability. Couldn’t you do RPT without pushing yourself to failure on each set? In other words, just use it as an efficient way to get more reps in?

I figure the top set would help you train more for strength and the next set or two would be for accumulating more volume in a time efficient manner — but the sets could be done with pretty much the same RPE that you’d use when doing 5×5.

Is the point that your RPE is inherently going to be less for the first few sets when doing 5×5? Or is it that 5×5 is simply easier for beginners to manage fatigue?

Thanks!

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