I believe 5-day splits are more effective than 3-day splits. I have gotten my best results from 5-day splits. This allows me to focus on one muscle group per workout and to work it to it’s fullest.

3-day splits are great for someone who is newer to weight training, but to the more experienced lifter who knows his recovery and body much better will benefit more from a 5-day split. 5-day splits allow one day a week to fully break down the muscle tissue with complete intensity than having a full week to recover.

Who Would Benefit The Most By Using This Type Of Training?   The Least?

More advanced bodybuilders would benefit from this type of training. Their body’s are accustomed to weight training and this allows them to work one muscle group to the fullest creating awesome growth.

Someone who would not benefit from this type of training are people new to weight lifting and people who do not have a lot of time. This workout is more intense and requires a longer recovery period. Someone who is new to lifting may not be ready for it and risks overtraining. Also, someone who doesn’t have a lot of time cannot spend five days at the gym a week so may have to opt for a three day split.