So the 4day Split Didn't Work, How About This? [Forum Archive]

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So the 4day Split Didn't Work, How About This?

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Posted by: Ak_88

Exercises taken from Cowpimps "Designing a split" thread;

Day 1: Push

Flat DB Bench - 4x8
Incline DB Bench - 4x8
Military Press - 4x8
Close Grip Dips - 4x8

Day 2: Pull

Deadlift - 4x8
Bent Over Rows - 4x8
Upright Rows - 3x8
Close Grip Chins - 4x8
Preacher Curls - 3x8

Day 3: Legs/Abs

Squats - 4x8
SLDL - 4x8
Calve Raises - 4x8
Weighted Crunches - 2x8
Hanging Leg Raises - 4x8
DB Side Bends - 4x8

My chest growth seems to be slowing down a bit, i was thinking about adding in some cable crossovers, though i don't want to hit the overtraining mark.

Any comments?

Posted by: squanto

Instead of adding more sets, why don't you just change up the number of reps in your workout? Try cycling the amount of reps every week. Also try changing the order in which you perform the exercises. The reason I say this, is you seem to have plenty of chest work already.

Try something like this:

Week one:
3x12

Week two:
4x8

Week three:
5x5

Posted by: KarlW

Quote:

Originally Posted by Ak_88

Exercises taken from Cowpimps "Designing a split" thread;

Day 1: Push

Flat DB Bench - 4x8
Incline DB Bench - 4x8
Military Press - 4x8
Close Grip Dips - 4x8

Day 2: Pull

Deadlift - 4x8
Bent Over Rows - 4x8
Upright Rows - 3x8
Close Grip Chins - 4x8
Preacher Curls - 3x8

Day 3: Legs/Abs

Squats - 4x8
SLDL - 4x8
Calve Raises - 4x8
Weighted Crunches - 2x8
Hanging Leg Raises - 4x8
DB Side Bends - 4x8

My chest growth seems to be slowing down a bit, i was thinking about adding in some cable crossovers, though i don't want to hit the overtraining mark.

Any comments?

Looks OK to me. Maybe I wouldn't do quite so many sets. Growth will slow down don't forget. Take a break, change the rep scheme, the intensity, the exercises or whatever.

Posted by: CowPimp

Quote:

Originally Posted by squanto

Instead of adding more sets, why don't you just change up the number of reps in your workout? Try cycling the amount of reps every week. Also try changing the order in which you perform the exercises. The reason I say this, is you seem to have plenty of chest work already.

Try something like this:

Week one:
3x12

Week two:
4x8

Week three:
5x5

Good call. A nice linear periodization path from higher volume to higher intensity work.

Are you watching your caloric intake closely?

Posted by: mike456

Quote:

Originally Posted by Ak_88

Exercises taken from Cowpimps "Designing a split" thread;

Day 1: Push

Flat DB Bench - 3x8
Incline DB Bench - 3x8
Military Press - 3x8
Regular Dips - 3x8
Triceps Extension- 2x8
dropped some sets and added in 2 sets of extensions

Day 2: Pull
Deadlift - 4x8 (these go on leg day- dont do them twice a week)
Bent Over Rows - 3x8
Seated Cable Row- 3x8
Medium Grip Chins - 3x8
Upright Rows - 3x8
BB curls- 2x8
added in another row, do medium grip chins and do them before upright rows, and dropped some sets

Day 3: Legs/Abs

Squats - 4x8
SLDL - 4x8
Calve Raises - 4x8
Weighted Crunches - 2x8
Hanging Leg Raises - 4x8
DB Side Bends - 4x8
thats a shitload of ab work 10 sets of abs is alot, I would just do the crunches

My chest growth seems to be slowing down a bit, i was thinking about adding in some cable crossovers, though i don't want to hit the overtraining mark.

Any comments?

Day 1: Push
Flat DB Bench - 3x8
Incline DB Bench - 3x8
Military Press - 3x8
Regular Dips - 3x8
Triceps Extension- 2x8

Day 2: Pull
Bent Over Rows - 3x8
Seated Cable Row- 3x8
Medium Grip Chins - 3x8
Upright Rows - 3x8
BB curls- 2x8

Day 3: Legs/Abs
Squats - 4x8
SLDL - 4x8
Calve Raises - 3x8
Weighted Crunches - 2x8

Posted by: CowPimp

Quote:

Originally Posted by mike456

You didn't change any of the paramters. If he is stagnating here, then he needs to change some of the loading/volume levels.

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