four days a week

**fraseram** · 04-11-2011, 07:24 AM

I am thinking I would like to train weights four days a week any advice would be welcome ....
I am looking to lean down and cut (this is an old pic and I have put on ten lbs I am looking to lose )
I ate like a horse cut cardio and packed it on based on peoples ideas and thought hey what the hell I wonder what it would like if I DID gain weight? well .... the verdict is and I HATE it lol so my goal is to take it off and cut back to my old lean mean self lol
I am thinking a full body push and full body pull twice a week
so ... something like

push
squats
leg press
military press
bench
flies
dips
overhead tri press
front shoulder raise
abs

pull
s legged deads
ham curls/kick backs
calfs
wide grip pull down
rows
bi curls
preacher
rear flies
abs
I am doing an hour of fasted cardio in morn every day and yoga on my days off sep from my weights
what are your thoughts

**Marat** · 04-11-2011, 11:31 AM

You may want to consider dropping the bicep stuff and ab work. You are going to be in a caloric deficit so you will not be adding mass anywhere. Additionally, the pulling will (probably) be sufficient to maintain whatever bicep size you have. You're abs (probably) aren't going to go anywhere either with all the squatting/deadlifting etc.

**ALBOB** · 04-11-2011, 02:54 PM

Don't know how old you are so can't really give an informed opinion. My first thought would be, that's a VERY big work load to be hitting four times a week. Could set you up for a severe case of over training that will lead to a compormised immune system and then to some sort of illness. (Cold or flu)

Back in my younger days, when I worked out four days a week I split it like this:

Monday: Legs
Tuesday: Chest and Triceps
Wednesday: Rest
Thursday: Back and Biceps
Friday: Legs
Saturday & Sunday: Rest

The 2nd week would be: C&T, B&B, Legs, C&T
3rd week: B&B, Legs, C&T, B&B
4th: Start from the beginning

With that set up I'd traing every major muscle group four times in a three week period. Worked great at the time. I'm WAY too old for that to work now. Just don't have the same recouperative ability as I did back then.

**MDR** · 04-11-2011, 03:16 PM

Originally Posted by ALBOB

Don't know how old you are so can't really give an informed opinion. My first thought would be, that's a VERY big work load to be hitting four times a week. Could set you up for a severe case of over training that will lead to a compormised immune system and then to some sort of illness. (Cold or flu)

Back in my younger days, when I worked out four days a week I split it like this:

Monday: Legs
Tuesday: Chest and Triceps
Wednesday: Rest
Thursday: Back and Biceps
Friday: Legs
Saturday & Sunday: Rest

The 2nd week would be: C&T, B&B, Legs, C&T
3rd week: B&B, Legs, C&T, B&B
4th: Start from the beginning

With that set up I'd traing every major muscle group four times in a three week period. Worked great at the time. I'm WAY too old for that to work now. Just don't have the same recouperative ability as I did back then.

No shoulders?

**ALBOB** · 04-11-2011, 03:38 PM

Originally Posted by MDR

No shoulders?

Thanks to my Dad, I'm a genetic freak when it comes to shoulders. Never needed to do any direct work on them. He cursed me on legs though.

**ahiggs** · 04-12-2011, 12:00 AM

mine is pretty simular.
legs monday
chest and tri's tuesday
rest wednesday
deads back and bi's on thursday
shoulders and light chest friday
rest saturday and sunday
i like it really well

**fraseram** · 04-12-2011, 07:11 AM

thanks for the replys
ps I am 32 and would be training front of body twice/week and back of body twice per week not both four times and not on the same day..... if thats what you were thinking??
just an idea and thought I had ..

**ALBOB** · 04-12-2011, 05:35 PM

Originally Posted by fraseram

thanks for the replys
ps I am 32 and would be training front of body twice/week and back of body twice per week not both four times and not on the same day..... if thats what you were thinking??
just an idea and thought I had ..

That still seems like a lot to me but, give it a try and see what happens. If it works, great. If not, back off a bit and then see if you make any progress. In weight lifting the old cliche "less is more" really can be true.

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