lifting 4 days per week....

homie20asu · 05-31-2009, 03:44 PM

what is better in general?

A. full body workout each day
B. 2 days of push & 2 days of pull
C. different muscle group each day

rahaas · 05-31-2009, 03:53 PM

Here's a post Gaz made in another thread that should help you out:

Quote:

Originally Posted by Gazhole

Well an upper push would be bench press, and an upper pull would be rows. A lower push would be squats, and a lower pull would be deadlifts.

If you separate movements like that you would have a 4 day upper/lower split with no effort at all.

Upper Push Day - Bench, Military Press, Dips
Upper Pull Day - Rows, Pullups.
Lower Push Day - Squats, Lunges, Leg Press
Lower Pull Day - Deadlifts, Good Mornings, SHELC

Then you can move on to the important stuff like training variables (volume, intensity, etc) and periodization (how you will progress towards your goal throughout the program). Thats where the action happens, not in the split or exercise selection, so honestly the split doesn't matter too much so long as it's balanced and comprehensive.

**Gazhole** · 05-31-2009, 04:00 PM

Out of those three options, what Rahaas posted is obviously my pick.

What you really need to think about however, is do you really need to train 4 times a week?

What is your reasoning for wanting to train four times a week?

What are your goals and how will training this often help meet that?

Just because a certain way of performing 4x week training is the best, doesn't mean it is THE best way of training overall.

homie20asu · 05-31-2009, 05:47 PM

It's just something me another guy at the gym was debating. I was just looking for someones else's opinion on which one to do IF someone was trainning 4 days a week.

Kevsworld · 06-01-2009, 01:27 AM

I'd do this:
Monday: Upper Body
Tues: Lower Body
Thurs: Upper Body
Fri: Lower Body

gtbmed · 06-01-2009, 08:59 AM

If this is a hypothetical, what are the goals of the hypothetical lifter moving to a 4 day program?

There are a lot of predesigned 4 day programs out there and they vary greatly. For example, Westside is much different than what most BBers would do on a 4 day split.

ygbodybuilder10 · 06-04-2009, 12:51 AM

Quote:

Originally Posted by homie20asu

what is better in general?

A. full body workout each day
B. 2 days of push & 2 days of pull
C. different muscle group each day

i like C

05-31-2009, 03:44 PM	#1
homie20asu Registered User Join Date: May 2009 Location: Memphis Posts: 14	lifting 4 days per week.... what is better in general? A. full body workout each day B. 2 days of push & 2 days of pull C. different muscle group each day

05-31-2009, 04:00 PM	#3
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	Out of those three options, what Rahaas posted is obviously my pick. What you really need to think about however, is do you really need to train 4 times a week? What is your reasoning for wanting to train four times a week? What are your goals and how will training this often help meet that? Just because a certain way of performing 4x week training is the best, doesn't mean it is THE best way of training overall. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

06-01-2009, 01:27 AM	#5
Kevsworld Registered User Join Date: Apr 2009 Location: Manila, Philippines Posts: 93	I'd do this: Monday: Upper Body Tues: Lower Body Thurs: Upper Body Fri: Lower Body Kevin StrongandFit.net

06-01-2009, 08:59 AM	#6
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	If this is a hypothetical, what are the goals of the hypothetical lifter moving to a 4 day program? There are a lot of predesigned 4 day programs out there and they vary greatly. For example, Westside is much different than what most BBers would do on a 4 day split. gtbmed's strength journal

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05-31-2009, 05:47 PM	#4
homie20asu Registered User Join Date: May 2009 Location: Memphis Posts: 14	It's just something me another guy at the gym was debating. I was just looking for someones else's opinion on which one to do IF someone was trainning 4 days a week.