3 Way Split v. 4 Way Split

[shibs]

Which do you guys prefer, and why?

I was doing a 3 way split, working out 4 days a week, but I had shoulders and chest on the same day and I wanted to break those two up because it was a hard fuckin day. So i wanted to do a 4 way split like this.. chest/tri - legs - shoulder - back/bi
Question is, I don't know if I should keep working out at 4 times a week, or kick it up to 5 or 6 since I won't be working out those muscles as often. Maybe I should just kick up the intensity a lot to compensate for the extra rest?

What do you guys think?

 

[smtimelevi]

Just try the 4 days a week and see how it goes. 5-6 times a week is a big jump from 3

 

[shibs]

Yeah that was the plan, I'm just not sure as to how I'm gonna go about the 4 way split. Originally I was working out 4 days a week, not 3.

 

[SouthernLord]

What about an upper/lower split?

Upper twice and lower twice in a week. My personal favorite way to train.

 

[Sub-Zero]

do this

Chest/bis/abs
Legs/calves/traps/cardio
-Off (or cardio)
Shoulders/tris/abs
Back/calves/cardio
-Off (or cardio)

 

[shibs]

What about an upper/lower split?

Upper twice and lower twice in a week. My personal favorite way to train.

Would lower include your back? If not, then I have no idea about how to create a program with that kind of split lol. I'm just really not familiar with that kinda split at all, and I really wanna stick to my original w/o plan, just increase the split to a 4 way split as i really like this and i've seen good improvements so far. I just don't know if i should increase my workload on bench and shoulders since i'm breaking them up now, or if i should work out more often.

 

[ExtraMile]

What about an upper/lower split?

Upper twice and lower twice in a week. My personal favorite way to train.

Me too for the upper/lower but I like to train 3 days a week not 4 for maximum strength gains

 

[ExtraMile]

Would lower include your back? If not, then I have no idea about how to create a program with that kind of split lol. I'm just really not familiar with that kinda split at all, and I really wanna stick to my original w/o plan, just increase the split to a 4 way split as i really like this and i've seen good improvements so far. I just don't know if i should increase my workload on bench and shoulders since i'm breaking them up now, or if i should work out more often.

Lower would have deads and could include weighted hypers or GMs so it could work your back to some degree, an upper day would include chinups, pullups or pulldowns and rows or facepulls so it would be hitting upper back or lats or whatever.

One lower day would start with squats one with deads

the main press on one upper day would be benchpress and on the other day a shoulder press

off the top of my head it could look something like this

bench
bent over rows
incline db
curls

squats
feet high leg press
weighted situps
standing calf raise

military press
one arm rows
dips
chins

deads
front squat
hanging leg raise
seated calves

 

[shibs]

Thanks for all the responses, there just really wasn't an answer to my question though lol I don't want a whole new program, because my old program still works good, I just wanna split the chest and shoulders lol.

But of course, I couldn't throw away all the advice.. So I came up with something you guys might like...

4 day split, 2 days on, 1 off.
Legs/Abs
Chest/Calves
off
Shoulders/Tris/Abs
Back/Bis/Calves
off

Sound good?

Mainly to build muscle, not strength. If you wanna know what the individual workouts are just ask.

 

[downunder hunter]

Thanks for all the responses, there just really wasn't an answer to my question though lol I don't want a whole new program, because my old program still works good, I just wanna split the chest and shoulders lol.

But of course, I couldn't throw away all the advice.. So I came up with something you guys might like...

4 day split, 2 days on, 1 off.
Legs/Abs
Chest/Calves
off
Shoulders/Tris/Abs
Back/Bis/Calves
off

Sound good?

Mainly to build muscle, not strength. If you wanna know what the individual workouts are just ask.

I dont think you should be training calves the day after leg day dude

 

[ExtraMile]

or abs the day before back or legs, i wouldnt like to squat and deadlift with sore abs...

 

[Sub-Zero]

training calves the day after legs is like training biceps the day after back..its not a big deal you'l still get results.

and abs the day before legs/back isnt a big deal, because your abs recover very quickly and should be strong/endurant enough to handle being worked almost every day...

 

[shibs]

The whole point of how I set that up is trying to even out the workload of every day, I wouldn't be training calves on leg days. The whole thread is about evening out the workload lol. Like sub said, I didn't think it would matter a whole lot

 

[shibs]

I would honestly prefer to just work calves and abs once a week, but you guys made it seem twice a week is good lol I'm considering just doing both on legs day and that's it.

 

[Sub-Zero]

I would honestly prefer to just work calves and abs once a week, but you guys made it seem twice a week is good lol I'm considering just doing both on legs day and that's it.

you could prolly work calves and abs to an extent (not like to crushing fatigue) every other day and it still wouldnt negatively affect your other lifts

 

[ExtraMile]

training calves the day after legs is like training biceps the day after back..its not a big deal you'l still get results.

and abs the day before legs/back isnt a big deal, because your abs recover very quickly and should be strong/endurant enough to handle being worked almost every day...

thats wierd, my abs get sore pretty easily and stay sore for 2 or 3 days. Guess its just because we're all differant...

 

[downunder hunter]

training calves the day after legs is like training biceps the day after back..its not a big deal you'l still get results.

and abs the day before legs/back isnt a big deal, because your abs recover very quickly and should be strong/endurant enough to handle being worked almost every day...

ok fair enough, in your split your training shoulders the day after back. Dont your shoulders have doms the next day and effect your lifts on back day?

 

[shibs]

in my experience, after a good workout of legs or chest or whatever it may be, having abs leftover just sucks, so i tried to put that with days of lesser volume. I hate working my abs though lol but i don't feel like they would affect my lifts the next day

 

[Sub-Zero]

ok fair enough, in your split your training shoulders the day after back. Dont your shoulders have doms the next day and effect your lifts on back day?

i save my reardelts for back day. and my shoulders never got doms, they only burn during the actual workout

 

[downunder hunter]

i save my reardelts for back day. and my shoulders never got doms, they only burn during the actual workout

No worries mate I may just give that split a try myself

 

[downunder hunter]

What about an upper/lower split?

Upper twice and lower twice in a week. My personal favorite way to train.

This sounds good to me, 4 working days a week and 72 hours rest for each mucle group. one day on/one off right?

Can you give me an example of an upper workout and lower workout?

 

[ceo]

Which do you guys prefer, and why?

I was doing a 3 way split, working out 4 days a week, but I had shoulders and chest on the same day and I wanted to break those two up because it was a hard fuckin day. So i wanted to do a 4 way split like this.. chest/tri - legs - shoulder - back/bi
Question is, I don't know if I should keep working out at 4 times a week, or kick it up to 5 or 6 since I won't be working out those muscles as often. Maybe I should just kick up the intensity a lot to compensate for the extra rest?

What do you guys think?

This^^^^^^^

You say it's working for you, so why change it? Wait until it stops working. If you feel you need to do more, crank up the intensity (weight).

Personally, I like a 2 way split, much like SL said where every bodypart is hit twice in a week (8 days really).