Guys could you please look at my 4 day split?

[Fryzie_unBuff]

Alright im going back to a 4 day split. Ive tried matt reynolds dual factor and didnt like it much. Also not a fan of the 5x5 programs.

Hows this looking.


Tuesday

Shoulders & Traps & Triceps

Dumbell Presses, supersetted with Arnold Presses (4x each, 8-10 reps)
Reverse O/Head Dumbell Laterals 3x8
Seated Bent-Over Dumbell Laterals 3x8

Cable pressdowns 3x8
Dumbell Kickbacks 3x8

Thursday

Back

Chins 40 reps - taking in turns wide-grip (behind neck), wide grip (to front), close grip.
Deadlifts 3x8
Bent-Over Dumbell Rows 3x8
Pull-Throughs 3x8
Pullovers 3x12

Saturday

Chest

Flat Bench Press 4x6
Incline Dumbell Presses 3x8
Decline Bench Press (smith) 3x8
Incline Dumbell Flyes 2x8
Dips 2x to failure

Sunday

Legs (mine grow at a v.fast rate) & Biceps

Squats 4x8
Leg Extensions 3x8
Leg Curls 3x8

Hammer Curls 3x8
Concentration Curls 3x8



Heres a pic just for the hell of it

 

[Fryzie_unBuff]

also do you think i should do 4 weeks with the listed rep range..
and then change 4 weeks of reps to 6
and then 4 weeks reps to 5
something like that to change it around?

 

[BOOEY]

Crappy tricep exercises - instead do Close-grip bench & skullcrushers.

Also, no need to hit flat, incline, and decline all in one day for chest. Stick to two, and hit those hard - flat or decline, and incline.

Throw some BB or DB shrugs in there too.

 

[plrpower]

I hope that set up works for you. It never really done much for me. It looks like somthing out of M&F or Flex. You could check out the "traing vault" and use someones training system. Or do what you want good luck

 

[36drew]

I see some good things, and some bad things:

Good things: You have bench, squats, and deads in there.

Bad things: Frequency.

 

[Fryzie_unBuff]

I just want to maintain atm.. for about 12 weeks
becos ive come off 7 months bulking and 2 months cutting and im exhausted..
so i thought i would go back to this kind of workout for that period
and when i finish after 12 weeks im going to go onto a 5x5 workout maybe for bulking

is that olright?

 

[Cynical Simian]

I don't see why not wanting to change your weight is a reason to choose poor training.

 

[Fryzie_unBuff]

I don't see why not wanting to change your weight is a reason to choose poor training.

well i dont see it as poor training
1-2 years ago.. split trainings were the rage
and ive gotten best results from these than doing 5x5, fullbody, dual factor training etc.

 

[BOOEY]

well i dont see it as poor training
1-2 years ago.. split trainings were the rage
and ive gotten best results from these than doing 5x5, fullbody, dual factor training etc.

I think your split is fine. The fad nowadays is to do something other than what was done in the past. Now, I'm not knocking these programs (HST, 5x5, etc.) b/c if they work for someone, then that's awesome. But, especially if you're training for size, a typical split like the one you posted is great. Although, your exercise choices are questionable.

 

[36drew]

But, especially if you're training for size, a typical split like the one you posted is great.

I do not agree with this point at all.

 

[vin01]

i agree with the above. i think for size gain it is necessary to work each muscle group at least 2x per week.

but that is what works for me, and if you get results doing things 1x/week, then all the better for you.

 

[dce2956]

I agree as well. It only takes 72 hours for your body to recover from even the most intense day of lifting, so why wait an extra 96 hours after you're recovered fully to trian a muscle group again?? It just seems like a waste of time to me. If you can squat/bench/deadlift/row twice a week, why not??

 

[silver_shadow]

I think your split is fine. The fad nowadays is to do something other than what was done in the past. Now, I'm not knocking these programs (HST, 5x5, etc.) b/c if they work for someone, then that's awesome. But, especially if you're training for size, a typical split like the one you posted is great. Although, your exercise choices are questionable.

actually these programs (especially 5x5) have been around for a pretty long time and are based around big compound lifts done multiple times a week. in that respect they are similar to what's been done before the bodypart 1x a wk FAD started. so in fact neither will i call these fads, nor will i say it hasn't been done before. BTW BBs too followed these routines back then.

 

[BOOEY]

actually these programs (especially 5x5) have been around for a pretty long time and are based around big compound lifts done multiple times a week. in that respect they are similar to what's been done before the bodypart 1x a wk FAD started. so in fact neither will i call these fads, nor will i say it hasn't been done before. BTW BBs too followed these routines back then.

By fad I meant what is popular on training boards nowadays. A fad does not necessarily mean something that is brand new.

As to training more frequently - I think it takes a certain individual to be able to thrive on such a program for extended periods of time. Obviously, you would have to lower the volume of each workout. But I think the high volume, 1-week approach is excellent for the natural lifter. Of course, when on cycle, I hit twice a week, but that would be too much off-cycle.

 

[silver_shadow]

i'd hazard a guess and say that most lifters will benefit from 2 or more times per wk. i started working out again in september after nearly a yr out of the gym (in between i did workout very irregularly for 2 mths but that hardly counts). so when i went back i was down to 190 at 20% bf. today around 7 mths later i'm at 215 @ 15% (i'm 5'10"). this despite losing 12 lbs in between when i had asthma. i was working out using a routine loosely based on WSB till a few wks ago... i've upped the frequency now to 4 full body workouts per week and i'm still making rapid gains. i haven't touched gear for nearly 3 yrs now. my diet hasn't always been great during this time... in fact it's only since i switched my routine that i've been able to get my diet more in check. just thought i'd share this.

 

[Illuminati]

a lot of good info, and insight in this thread.

personally, I've never been much on the 1 muslce group per day, each muscle group 1 time per week. i do not feel as though this is a very effective regimine. maybe this works for some, but not for me. even in the days when I was into BBing, I still hit things 2 times per week.

 

[AhMadKooL]

By fad I meant what is popular on training boards nowadays. A fad does not necessarily mean something that is brand new.

As to training more frequently - I think it takes a certain individual to be able to thrive on such a program for extended periods of time. Obviously, you would have to lower the volume of each workout. But I think the high volume, 1-week approach is excellent for the natural lifter. Of course, when on cycle, I hit twice a week, but that would be too much off-cycle.

I agree with what has been said here; i've been lifting naturally for the last 5 years with training 1 body part a week and went from 150 pounds to 200 pounds (i'm 6 feet tall). I guess what works for some doesn't necessarly mean it's going to work for others.

As for that WO split indicated earlier i would add some preacher curls to the biceps WO.

 

[silver_shadow]

I agree with what has been said here; i've been lifting naturally for the last 5 years with training 1 body part a week and went from 150 pounds to 200 pounds (i'm 6 feet tall). I guess what works for some doesn't necessarly mean it's going to work for others.

As for that WO split indicated earlier i would add some preacher curls to the biceps WO.

no one said it won't work. but it took you a whole 5 yrs to go from a small 150 to 200, that's 10lbs a yr. at that weight, that is hardly anything to be thrilled about. i've been natural too for the last 3 yrs. after hitting the gym again last yr, within 8 mths i've gone from 190 at 20% bf to 215 at 15%. this included a 12lb drop because i had a severe asthma attack. (i'm 5'10")

 

[tzan]

That's the beauty of lifting. All the different methods and routines that can work for different people. The frustrating part can be finding the one that works for you. I don't believe there is one set program that yield the best results for evey person. Don't get me wrong, I deffiantly believe there should be certain staples that everyone includes, but there are many different ways of utilizing them. Example, for me personally I seem to grow better with less frequency.

Fryzie- I agree with Booey. The split looks ok, but the exrecise selection could be better(especially triceps).

 

[BOOEY]

no one said it won't work. but it took you a whole 5 yrs to go from a small 150 to 200, that's 10lbs a yr. at that weight, that is hardly anything to be thrilled about. i've been natural too for the last 3 yrs. after hitting the gym again last yr, within 8 mths i've gone from 190 at 20% bf to 215 at 15%. this included a 12lb drop because i had a severe asthma attack. (i'm 5'10")

Nah, you can't make comparisons like that. Some people can add muscle by doing very little in terms of workout and diet - while it may take others years ("hardgainers"). We're all created differently.

 

[dce2956]

I hate to brag, but i think my 4 day split is pretty sweet. I've done some tweaking with it since i started and think i've gotten it pretty good, for me at least. I'm putting on some good muscle and getting stronger while losing weight.

Sunday
Benchpress - 5x5
Military Press - 4x8
Dips - 3x8
Pullovers - 3x8

Monday
Squats - 5x5
Snatch Grip Deadlifts - 4x8
Weighed Curls - 4x12
Side Bends 4x12

Wednesday
Incline Benchpress - 5x5
Hanging Powerclean - 4x8
Pullups - 3x8
DB Curl - 3x8

Thursday
Squats - 5x5
Snatch Grip Deadlifts - 4x8
Weighted leg lifts - 4x12
Decline Russian Twists - 4x12

 

[36drew]

I hate to brag, but i think my 4 day split is pretty sweet. I've done some tweaking with it since i started and think i've gotten it pretty good, for me at least. I'm putting on some good muscle and getting stronger while losing weight.

Sunday
Benchpress - 5x5
Military Press - 4x8
Dips - 3x8
Pullovers - 3x8

Monday
Squats - 5x5
Snatch Grip Deadlifts - 4x8
Weighed Curls - 4x12
Side Bends 4x12

Wednesday
Incline Benchpress - 5x5
Hanging Powerclean - 4x8
Pullups - 3x8
DB Curl - 3x8

Thursday
Squats - 5x5
Snatch Grip Deadlifts - 4x8
Weighted leg lifts - 4x12
Decline Russian Twists - 4x12

Now that is an amazing looking 4-day split.

 

[dce2956]

Now that is an amazing looking 4-day split.

Thank you! I just took the philosophy of one major excersize at 5x5 per day, then one major excersize at 4x8 per day, then two assistance excersizes at 3x8. i've loved it. After doing 5x5 the sets of 8 are kicking my ass. i can nail out 5 reps at higher weights but right when i get to 7 or 8 reps i'm DONE! I'm hoping to get past this soon. i view it as a weakness, although others may not.

 

[silver_shadow]

Nah, you can't make comparisons like that. Some people can add muscle by doing very little in terms of workout and diet - while it may take others years ("hardgainers"). We're all created differently.

bro, i used to think i was a hardgainer too (a few yrs ago). agreed, some guys ARE hardgainers, but without changing things up and eating a SHITLOAD of food and THEN not growing, one will never truly know. and yea dce2956's split looks pretty fucking good.

 

[Fryzie_unBuff]

I hate to brag, but i think my 4 day split is pretty sweet. I've done some tweaking with it since i started and think i've gotten it pretty good, for me at least. I'm putting on some good muscle and getting stronger while losing weight.

Sunday
Benchpress - 5x5
Military Press - 4x8
Dips - 3x8
Pullovers - 3x8

Monday
Squats - 5x5
Snatch Grip Deadlifts - 4x8
Weighed Curls - 4x12
Side Bends 4x12

Wednesday
Incline Benchpress - 5x5
Hanging Powerclean - 4x8
Pullups - 3x8
DB Curl - 3x8

Thursday
Squats - 5x5
Snatch Grip Deadlifts - 4x8
Weighted leg lifts - 4x12
Decline Russian Twists - 4x12

i like that.. but whats hanging powercleans?

 

[silver_shadow]

i like that.. but whats hanging powercleans?

hanging power cleans:
in regular PCs, you'd do a full ROM, that is from the floor. hanging PCs, is where you start from a postion standing erect, bar in hands with arms straight, that is not flexed.
http://www.exrx.net/WeightExercises/OlympicLifts/HangClean.html

 

[dce2956]

If you would like you can do full powercleans on the lower body day, but since i'm now working on form and speed again i divided the clean up into it's two base movements, the deadlift and the hanging clean. My catch is much better on the top and my speed is getting a lot better on the deadlift. I have a feeling the next time i do full cleans it's gonna be MUCH better.

If you do full powercleans on lower body day, add something like shrugs, high pulls, or upright rows in place of the hanging powerclean.