Big 5 Training – 5 Day Workout Split by Marc Lobliner


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October 1, 2018 Marc Lobliner. Big 5 Training 5 Day Workout Split by Marc Lobliner. Utilizing the latest scientific research, I have put together the most complete hypertrophy, lifestyle, and anti-aging workout ever created.

In my opinion, of course. ARTICLE Big 5 Training 5 Day Workout Split by Marc Lobliner: SUBSCRIBE to our ch. ARTICLE Big 5 Training 5 Day Workout Split by Marc Lobliner: SUBSCRIBE to our ch.

For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course. The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track. October 1, 2018 Marc Lobliner Big 5 Training 5 Day Workout Split by Marc Lobliner Utilizing the latest scientific research, I have put together the most complete muscle building and anti-aging workout. The 5-day split, as suggested by its name, is a split routine that calls for 5 workout sessions per week. It’s a great routine for building muscle because it targets each muscle group really well.

The pectoral muscle, for instance, develops fastest when trained for an hour every 5–6 days. Watch as Marc Lobliner and Steve Shaw explain and perform the 5 shoulder workouts method. Marc Lobliner and I decided to do something epic.

We rarely get to train together, but when we do we make the gym beg for mercy; the barbells plead for us to stop. Well, it’s. Training a muscle group twice a week during a 5-day split is possible, but I would not recommend it because it leaves little room for recovery. Without a doubt, training muscles once a week during 5-day splits are better than training it twice a week. Are 5-Day Splits More Or Less Effective Than 3-Day Splits?

This will depend on the trainee. I am Marc Lobliner, CEO of MTS Nutrition. I am a loving husband and father of three amazing children. This alone overshadows all of my other accomplishments. My journey into fitness started because of my parents.

My mother was a drug addict and my father was an overeater that developed type 2 diabetes. Fitness channel led by CMO/MTS Nutrition CEO Marc Lobliner covering all topics related to fitness, current events and the best ways to help you reach your goals! Back Workout.

List of related literature:

Part 3 provides the fundamentals for optimal strength and physique training, from training frequency (how often you work out) and set and repetition or rep schemes (how many times your perform the exercise) to creating realistic goals and expectations, as well as dietary guidelines.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

For advanced training (>3 days/week), it is recommended that a split routine be used (e.g., first and third day: upper body; second and fourth day: lower body).

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

This, for example, provides the basic tenant to hypertrophy programmes incorporating threeto five–day splits and concurrent training involving both aerobic and resistance workouts.

“Advanced Strength and Conditioning: An Evidence-based Approach” by Anthony Turner, Paul Comfort
from Advanced Strength and Conditioning: An Evidence-based Approach
by Anthony Turner, Paul Comfort
Taylor & Francis, 2017

The numbers on the cards represent the exercises that should be done together as a superset, which was explained in chapter 4, Strength, under the Four-Day Split Program.

“Complete Conditioning for Basketball” by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
from Complete Conditioning for Basketball
by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
Human Kinetics, 2007

The ACSM recommends that novice individuals perform fullbody workouts 2 to 3 days per week when training for muscular strength, hypertrophy, power, or endurance (134).

“DeLisa's Physical Medicine and Rehabilitation: Principles and Practice” by Walter R. Frontera, Joel A. DeLisa, Bruce M. Gans, Lawrence R. Robinson
from DeLisa’s Physical Medicine and Rehabilitation: Principles and Practice
by Walter R. Frontera, Joel A. DeLisa, et. al.
Wolters Kluwer Health, 2019

This routine is for training six times per week, dividing the body parts into three two-day workouts.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

Advanced: Split routine training 4 to 6 days per week 5.

“Sports Medicine, Second Edition: Study Guide and Review for Boards” by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
from Sports Medicine, Second Edition: Study Guide and Review for Boards
by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
Springer Publishing Company, 2016

A common example of a four time per week split routine for the intermediate client includes upper body exercises on Monday and Thursday and lower body exercises on Tuesday and Friday (70).

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Microcycle 3 increases frequency to 4 days per week employing an upper-body/lower-body split routine.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Advanced: split routine training 4–6 days per week

“Sports Medicine: Study Guide and Review for Boards” by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
from Sports Medicine: Study Guide and Review for Boards
by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
Springer Publishing Company, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Of course Dorian was right. Just look at him in the photos, and look at him now.

    Arthur Jones was right too. So was Mike Mentzer etc. That’s why I listen to them. ��

  • I’m 18. Been doing a PPL’s split 6x a week for over a year. I’ve managed and made amazing gains, while I’m young it works, but as I get older I’ll probably move towards something more like this, no more then 4x a week.

  • I learned this 40 years ago, from Mentzer. You can even back off more for more gains. High intensity works, Yates learned this from Mentzer, Mentzer learned this from Arthur Jones. Sometimes people are just addicted to the gym instead of results

  • Your swole ass isn’t recovering right not because of age, that’s because of your overused of that SUGARY MTS BULLSHIT YOU KEEP CONSUMING.

    It’s catching up. You’ve compromised your lymphatic system and think it’s aging… nah… you need to fast and clear your system of the mucus you’ve built up over the years.

  • I had chronic tendinitis in my elbow from overtraining pull motions/bicept. i gave up training because of it, becasue the pain was crippling. Finally got back into and was giving myself 7 days to recover from pull motions and boom. teonditis gone

  • And this is why you didn’t make it to the Olympia stage ����. All the legends Arnold, jay,Ronnie, all those guys work 6-7 days a week and they where more successful than dorian so who should we listen to������

  • There is no optimal amount of days, just learn how your body responds to training. Certain muscles will recover faster than others, figure out what it is for you and just train them when they’re back to full strength.

  • Dorian was also genetically gifted as well as enhanced. We need some massive natty bastard to come on the scene and really show what works well. Shame every cunt is on the gear.

  • LoL…Are we talking training drug Free..or being enhanced.. Because it is going to go along way to what you are talking about.. I received my best workouts and gains… going everyother day..Blow it up and rest.. I was mentally and physically focused on the workout.. Plus I could focus on other things away from the gym.. that had nothing to do with the gym.. I tried the two a days and found it wasn’t for me… The way D.Yates Workout.. just didn’t work for me as well… My time in the gym..was my time… so I was not in to much of a hurry to leave…It comes down to.. what works best for your one knows better than you…

  • Good advice. I get best results fem a push pull workout schedule but I think separating lgs into push pull is tough. When I do leg press or squats, my quads get slammed, so how can tou separate legs in that nature? If Dorian did chest a biceps together, why? As a natural bodybuilder, I think that could lad to over training. And why low intensity cardio. Most of what I know, indicates that the best results come from HIIT, essentially intervals.

  • hi I respect your opinion and i fucking love Dorian’s intensity but for me going to gym is not just about the building muscle process. the best part of my day is when I’m about to hit the gym, man I love working out so, for me 4 days a week is not enough, i prefer 6 days abcdab rest dcabcd. great video as always my sir.

  • you also have to remember that DY’s training methods when he was Mr O were not the same as the training he did to get there. His biggest gains were when he was training day on day off

  • Great video I have been training very seriously for 30 years Had all those symptoms of overuse and overtraining Now I do 2 on 1 off, really listen to my body in terms of recovery, and keep making improvements in diet and supplementation to aid recovery arthritis is largely gone, sleep better, appetite better, muscles look much fuller, etc As we age we have to keep getting smarter in our training if we are to make gains or keep what we have –

  • More is better if you train with your cell phone in the gym. More is better for pussies who can’t focus. More is better if you’ve never lifted so hard that you puke. More is better if you can’t lift so hard that you break bones and rip tendons. More is better for most cause most are cunts. More is better if you if truly don’t understand HIT. More is better if you’re talking about pussy and money! Boom!!

  • Such crap. Dorian trained harder than who, exactly? All he did was pyramid training. Big deal. So overrated. Blood and guts video was just a lot of shouting done for the camera. It was all for show. Dorian trained no harder than most pro bodybuilders. Sheesh.

  • Good info Mark I’ve done a similar split in the past except mine was Monday-Lower Pull Tuesday-Upper Push, Thursday-Lower Push, Friday-Upper Pull. Also light cardio on all the workout days after doing weight lifting. I can also relate I am just 31 will be turning 32 here soon but overall I still feel great but I can tell a slight difference in my own recovery oppose to 31 to age 25

  • The best way to train is to train two to two and a half hours a day, six days a week, each body part twice every week. Any pro bodybuilder who trains less than that is lazy and depends on all the drugs he is taking to do the work for him. If you don’t use bodybuilding drugs. This is the best way to train.

  • 4 days a week is optimal if you put in 100% in the gym every session. I tried doing 100% at 5 times a week and i felt like shit. Hats off to you Tiger

  • 3 times a week with weights/3 times a week cardio I’m 27 years old and I’m not injure or have any discomfort I’m a bodybuilder and don’t have any problem with recovery and I’m growing little by little but in a safe way status with out injury’s thanks to my coach who is one of the best bodybuilders from back then wen he thought me how to train only 3 days a week so don’t lsitling to train everyday that’s harsh on your body

  • look all you guys talking about oh its advertisement, you don’t need to take all those supps blah blah. listen its for health.. HEALTH. if your gonna stress ur body with little to no sleep, having to raise a family, pay bills, make sure business is running smooth. then on top of that emails, YouTube. his kids practices, making sure he answers everyones questions on social media, making deals with other companies, how can he make his business better, the list goes on for Marc. oh yeah? i forgot he trains like a fucking mad man at the gym with heavy weights lots of volume. but wait id assume all of yall commenting have a business with kids and a wife then traveling through out the year:) lol his channel is for advertisement and assistance to help customers:) incase you keyboard warrior’s forgot

  • Love your information/products but with your intelligence and articulation you don’t need the profanity to get you points.. I understand… SMRF #social mediarequiresflame

  • What’s interesting is when Dorian and Mentzer started out they did high volume and more frequently. When you have that massive strength, you can take yourself to utter failure easier, for me IE I can’t do it with heavy weights, only way to get a “Burn” is to do lighter weight and do 30 reps. I did the Arnold routine, each bodypart twice a week, 20 sets big body parts and so on, but the thing is it’s possible I could have grew the other way, that’s the problem, someone like me says “I went from 175 to 230 in a year”, but I never worked out before, I probably could have done anything. Over the years I’ve let myself go, I’d go in do drop sets and serious it seemed like I was back to my best very quickly, once your there it’s easy to get it back, Liposuction and Ab Etching didn’t hurt either.

  • So what is the thing with Mike Mentzer, what do You think of his program? or or some Dorian or like upper body push lower body push, day off, upper body pull day, lower body pull day and weekend off…

    How will i grow If i go doing 1 day a week, just a set??! I m curious, You think Mike trolled us? Can i look like a bodybuilder with 2 exercises one set a week….??

  • I just started your big 5 program this week and so far I’m liking it. I have hopped around from one workout to the next since I started training seriously May of last year, but I think I’m gonna stay with this one!

  • “This isn’t about ego”, after Marc Lobliner pushes 185 lbs over his head.

    Now he gets all kind of Youtube watchers who want to do the same thing, LOL

  • As others have mentioned owning a supplement company makes all the difference in the world….he takes hundreds and hundreds of dollars worth of supplements in a month…not to mention the food/body care maintenance. Very tough for the non sponsored! But informative of course

  • Hey bro your my hero my man. I have been watching you for several years and you have actually encouraged me to start my fitness journey channel all because of you… thanks brah

  • 1:40 You are just wrong here and i will tell you exactly why. A lat pull down, if you look at the movement is basically just a row exercise that allows you to get a better stretch on your upper back while sacrificing the extend to which you can contract your upper back, because you cant bring your elbows as much behind your back, as if you would do a typical row movement. And its the opposite when you are performing a row. But if you lean back on the lower part of the movement when doing a lat pulldown, you are actually getting a better peak contraction, because it allows you to bring your elbows more behind your back and when you lean forward you can get a better stretch at the upper part of the movement or with other words, it gives you more range of motion, which makes the exercise more effective, as long as you dont swing of course. Its the same as leaning forward when doing a cable row, just so you can get a better stretch in your lats. You think im wrong? Then please tell me why.

  • I’m just watching your video right now you cooking breakfast and taking all your supplements and if you can help me with supplements I’m trying to lean down this is Mark I commented about my thyroid but I know you’re not a doctor

  • “I don’t want to look like a douche bag carrying a six pack bag around, I’m a professional” that’s when I hit the subscribe button. lol

  • Love all the how do you get up at 4 comments. 4 out of 5 weekdays I rise at 4- 4:15 am also. Work out 90 minutes, than have to run home, get kids ready for school, drop them off, also walk the dog somehow and get myself ready, than go to work from 8:30 5:30, go get one of the kids after that, cook and clean and get them ready for the next day LOL Getting to sleep before midnight is a miracle. It is worth it though, and arriving at gym opening at 5 am is awesome, so quiet compared to the evenings:) Just need to be committed is all.

  • I used to go heavy because I was dumb. Now I got mind muscle connection to the point where I can feel the muscles firing in different waves in my back on pulldowns.

  • Tiger fitness is incredible, I just got my free T Shirt and shaker cup, outright bar samples and MTS Whey all for free with my Black Friday purchase, thanks so much Marc and TF, love you guys

  • Selling shit you dont need to have. Nothing is better than real food for carbs and protein. The only thing worth taking is a preworkout drink that you can get from walmart for 14.00.

  • This is very negative to show, real food is the real deal, thinking that taking multi vitamin will make your bicep bigger is bullshit, the only supplement that its worth it is WHEY FULLSTOP.

  • is there another leg exercise i can do too? i do legs twice a week and looking for a more challenging exercise to mix it up a little. i am a hard gainer but i I’ve gone from 120lbs to 194lbs in two years. i have been taking only creatine and glutemine for supplements. the rest is lots of rice, chicken and beef throughout the day.

  • Dude who would ever get up at 4 am on a regular day? Niggas bed time is 5 pm. Hi guys I get up so early, it’s actually still yesterday. I’m waiting for guys to start working out at 9pm saying that it’s sooooo early, it’s still yesterday! Nah nigga it’s just still very late. #beatUp and old lady

  • This might be a silly quetion..
    I have a cut on my shoulder/triceps area, would going to the gym increase chance of getting a scar because my arm stretching when lifting weights?

  • I do the first three sets with strict form then i do the fourth set with heavy wieght and lose form but i do dropset aswell with strict form ln tht set…

  • CNS does react to training. neuro-muscular junctions are the first thing to react to resistance training. they actually grow and become more efficient. Before muscle tissue even.

  • I have an extensive book on periodization, promoted by Human Kinetics. I believe the copyrights 2009, but everything is isolated sport specific case studies & that science is solid/won’t change. The advised regenerative therapeutic strategy is 12 consistent minutes at approx 70%, no more, no less. So what I do is 10m warm-up at 3.5 flat, the regenerative run, & then a 10m cool down at 3.5 flat again.
    I do agree that extended duration of LIEE at a brisk pace is sound for shedding weight & the only way to increase that performance is by alternating in HIIT 1-2x/wk. That’ll turn a 1.5hr distance into 45m-1hr gradually. I’ve only based this last experience of time since its been performed outdoors. I’ve never cared to gage the route.
    Don’t be afraid of the 12m. It’s good! Like saunas & hot & cold soaks.

  • yo trying to gain mass and tone. 16 atm doing heavy weights 1-2 times a week and having whey protein shake after every session. i do sets to muscle failure. any tips to enhance mass?

  • You lost my trust/confidence when I saw the sticker still on your hat, lol. Joking aside, good informative video.. But really…take off the sticker. Oh, and ALL salt is sea salt. ALL. Even salt found “not in the sea”, was at one time in the sea. With that in mind…ALL salt is sea salt.

  • I can’t train with food in my stomach it always comes up back up, I find fasting works for me, but this works for me might not work for the next guy

  • Why do blueberries on YouTube never make whatever they’re put in a shitty purple mess? Whenever I add it to my sludge it turns into black goop with lumps in it

  • I literally watch Marc lobliner n listen to his advice exclusively an has helped me tremendously idk who these people commenting disagreeing with a ceo and complete fuckin animal of a man like him think they are get on his level first lol

  • Ey bro I love you. Don’t ever fucking drink tap water again. Literally hundreds of contaminants found in US tap water. One study found trace amounts of jet fuel in tap water.