Thread: Grouping muscles

I train 4 times a week. Currently Im grouping..
Chest & Tricep
Back & Shoulder
Bicep, Core & Legs

Any other suggestions?

Some food for thought....

Upper - Horiztonal Push/Vertical Pull (chest-dominant, back width)
Lower - Push/Calves (quad-dominant)
Upper - Horizontal Pull/Vertical Push (back thickness, shoulder-dominant)
Lower - Pull/Calves (ham/glutes (hip) dominant)

That's generally what those planes of motion cover. It's more of an efficient way of training your muscles. Try doing that 4 day split for a while with all compound lifts and see the results you get. Then, if needed, "refine" with isolation movements.

If you try this, don't be surprised to be fatigued for a little while. For my first year of lifting (Sept 2008-early Oct 2009), I was following a 3 da7 body part split of chest/back, arms/shoulders, and legs/"core". Of course, like 50% was isolation, lol. I did switch legs in that last month to push/pull, but still....when I started the 4 day split with all compounds in mid-October not only did I have a 4th day but with all the compounds (and now extra back and leg work!) I was doing so much more work. It was one of the best decisions I've made in BBing.