Changing from 4-day to 2-day twice a week??

[Xenith]

Hi Guys,

I have delayed starting a new program for a while. I currently follow a 4-day split consisting of the following:
Monday - Quads, Hams and Abs
Tuesday - Chest and Tris
Thursday - Back and Bis
Friday - Shoulders, Calves and Abs

I wanted to try a different approach, which allows me to hit the muscles twice a week. I devised a 2-day split which would be done twice a week.

I'm 22 years old, 1.75m tall, 150lbs. Looking to add lean mass. NOT looking to bulk. I am at around 10% and would like to add muscle mass while maintaining fat percentage (I know it will take longer but I guess it's a personal preference, as opposed to a bulk then cut cycle).

Current routine is OK but I simply feel stagnated. Been doing it for quite a while so looking for a change. Here's the proposed routine:

Workout A (Quads, Hams, Calves, Abs, Shoulders)
Squat x 3
SLDL x 2

Legpress x 2
Hamstring Curls x 2

Seated calf raises x 2
Shoulder press x 3

Donkey raises x 2
Side laterals x 3

Crunches x 2 supersetted with Hanging leg raises x 2
Shrugs x 3

Workout B (Chest, Back, Bis, Tris)
Flat BB x 3
Deadlift x 3

Incline DB x 2
Pullups x 3

Flyes x 2
BB rows x 2

BB curls x 2
Skullcrushers x 2

Incline DB Curls x 2
Closegrips BP x 2

Cardio is done on off days. I mix it up sometimes 30-40 minutes lower intensity, sometimes 20 minutes HIIT.

As you can see I have combined certain exercises together as I was told it would be more effective that way. For example on day B I would do an exercise for chest then an exercise for back, rather than doing all the exercises for chest and then moving onto back. Should I keep them grouped like this?

Has anyone else switched to a more frequent training split from a more traditional once a week split? How have the results been (strength and gain wise)??

All input appreciated,
X

 

[TRUEsoldier]

NOt a fan of the 2 day split thing, if you want to do that kinda route, then go with HST IMO. I personally love a more volume style routine, hiting most muscles once a week, but hitting the major ones twice! check out my journal bro, I have a modified routine, that I really like, and it allows me to hit some muscles twice a week, and a couple only once!

Peace

 

[Allon]

If you go with A and B I did this some months ago but a bit different to yours:

A: Quads, chest, tri's
B: Back, Bi's, shoulders.

The way it worked out for me that I would train either 3 or 4 times a week depending on state of muscle recovery...

You can also do
A: quads, back, bi's (and alternate doing deads one workout and squats on another)
B: chest, tri's, shoulders

maybe also swap and have bi's on chest day and tri's on back day, most people prefer this at my gym but I personally don't.

 

[ProtienFiend]

Im doin the A-B thing now. Up 15 lbs in a little over 2 months 215->230. Missed some days here and there because you get worn down fast doing this, but I'm always sore and im lifting pretty heavy (for me).

Ive done 3 day split and 5 day splits before, and this I feel (the AB workout) is great for putting on mass.

PF

 

[Xenith]

Thanks for the input guys!

One of the reasons I actually put back and leg day separately is since these are my two heaviest days (in my current 4 day split) due to DL with back and Squats with legs. I thus tried to shape the routine so as not to do them together

Allon - I might give it a go doing chest on legs day. I will just watch my time since shoulder normally goes quickly and chest takes quite a bit longer. Thus the legs/chest/tris day would be quite a bit longer than back/bis/shoulder day. Is that ok or should I try make it as even as possible? Also - ata gar be Israel? Ani Israeli she chai arshaf be drom Africa

proteinfiend - yeah I am getting results very slowly with the 4-day split, but it has been a long time since a major change and thus I've hit a plateau (or at least a very steep incline ). What is your A/B split like??

Cheers,
X

 

[Allon]

Ani gar beyisrael aval garti bedrom africa gum!! HEHE

 

[ProtienFiend]

proteinfiend - yeah I am getting results very slowly with the 4-day split, but it has been a long time since a major change and thus I've hit a plateau (or at least a very steep incline ). What is your A/B split like??

Cheers,
X

A:
Back, Bis, Legs

B:
Chest, Tris, Shoulders, Abs

2-3 exercises per body part.
2-3 sets per exercise.
Reps vary, but I have a tendency to do lower reps/ higher weight for the core exercises and higher reps (up to 20 at times) for ancillary exercises.

PF

 

[Xenith]

Allon - ze olam katan hei?? Efo garta be drom Afrika? Ani be JHB.

Proteinfiend - Sounds pretty good. I just fear that doing legs and back might take so much out of me. One reason which I think is important to mention is that my shoulders are not very strong (genetically) in that they are prone to injury. I thus have impingment syndrome in my left shoulder and osteolysis in my right That is why shoulders tends to take my quite quickly (I don't do massive volume) and chest is always slightly limited by shoulders (going too heavy = pains). Back and legs are two muscles which I can really focus on without pain in the shoulders.

One more question also - do you go it as I have setup my plan, where you alternate an exercise from each muscle group (eg. do bench press then do BB row etc.) or do you do all exercises for a particular muscle and then go to the next muscle group??

Thanks,
X

 

[ProtienFiend]

One more question also - do you go it as I have setup my plan, where you alternate an exercise from each muscle group (eg. do bench press then do BB row etc.) or do you do all exercises for a particular muscle and then go to the next muscle group??

Thanks,
X

I usually isolate and finish off each muscle group... sometimes if im waiting for machine I will just do whatever is open. I always start with a core exercise though and save the ancillaries for last.