4 day split for goal!

**Pierzin** · 09-23-2003, 11:21 PM

Hey all,

I recently started seeing a trainer, who's really given me some great tips. I know the receptionist at my local gym, and she recommended him. I thought I was doing everything fine but couldn't figure what I was doing wrong. #1 Straightened out my diet, #2, Re-taught me proper form and technique. I say he re-taught me because previously, I had worked out with a buddy who I thought knew everything.

Am considering starting to train 4 days instead of 3. Does anybody ever train 3 days in row? I am a hardgainer, so I hesitate to do this, as I know how demanding training can be on the body. Currently, half my diet is protein supplements, otherwise I would never make it.
I've made pretty good gains since Sept 1st, so I feel pretty confident about taking that next step. I'm currently up to 3500calories on average.
Yes I am pretty goal oriented, so constructive comments are welcome.

Add to, my job is pretty physical, so is there anything beyond blind determination (and a buttload of caffeine)that gets you in the gym at the end of the day? My day is 9 hours of standing, lifting, etc. (ech)

thanks
in advance!

**Triple Threat** · 09-24-2003, 07:25 AM

I've done 3 days in a row, but didn't like it. I now train four days a week (Sun, Mon, Wed, Fri) and that seems like a good split for me.

**ponyboy** · 09-24-2003, 08:01 AM

What about 2 on, 1 off for a four day split each week? Monday/Tuesday and then Wednesday off, and then Thursday/Friday.

More than two days in a row unless you're experienced is usually a recipe for overtraining. I would suggest giving it a try and then seeing how your body responds over 3-4 weeks. If you start to see symptoms of overtraining then back off.

**Pierzin** · 09-24-2003, 04:33 PM

thanks guys.
that sounds very doable. More so than 3 days in a row. (ouch!)

**iron jock** · 09-25-2003, 10:44 AM

My slit is six days split taking sunday off, it seems the only way to workout my entire body a week and still be able to get to work.

**Pierzin** · 09-26-2003, 09:50 PM

Ironjock,
Can you elaborate on that?
I thought I was pushing it by upping my days to 4!
whoa!

I'm thinkin now like,
Sunday- Chest-triceps

Tuesday-Legs
Wednesday-Back & Biceps

Friday or Saturday- Shoulders, calves, & arms

Just planning on putting it into practice, still on 3-day right now.

**iron jock** · 09-29-2003, 08:48 AM

Sunday rest
Monday- chest-triceps
tuesday- abs-forarms
Wednesday- Bicep-Back
Thursday- abs-forarms
friday- shoulders-
saturday- my entire legs.

I call it a six day split since I would work out six days a week, though some people call it seven since the rest day. I find it that is works for me and by spreading it out so much I get to my entire body in the week with less time in the gym. With work and the hours I pull at times having lease hours spent at the gym works out.

All you have to remember when doing my split is know your body's limits. A friend tried and didn't get the same results because he wasn't use to such workouts before, moving from a 3 day split to 6 day split.

Keep with the split your planning on doing and see if it works for you and once your body gets use to it you can expand on it.

**Mikes1** · 09-29-2003, 09:00 AM

Why do you have 2 days for abs and forearms?

**iron jock** · 09-29-2003, 11:13 AM

I do two days for abs and forearms because, well abs is what help ballence all my other routines and I also graple (martial arts) as another way of working out. Having a stronge midsection helps alot when your grapling. My forearms I train twice a week because they're one of my trouble spots. I had minnor operation done on my hand to drain an infection which really shunk them so i have to get my forarm strength back up, beside a good grip is always a nice thing to have when your wieght-lifting.

**Pierzin** · 10-01-2003, 01:41 PM

I'm on for this week. I got sick last Saturday & my diet went in the can, so I started over last night, right after I replenished my protein supply and stocked up on groceries.

This week I started last night.
Tuesday- Legs
Wednesday-Chest & Triceps
Rest
Friday- Shoulders, Triceps & Calves
Saturday- Back & Biceps

Week 2
Sunday- Legs & Shoulders
Tuesday - Chest - Triceps
Wednesday - Back & Biceps
Friday - Shoulders, Calves, Triceps

Repeat Week 2

As you might guess, I have chosen to hit my shoulders and calves twice a week, as they have consistently been my weakest parts.
I'm also averaging 3500 calories a day.

**Pierzin** · 10-05-2003, 09:05 PM

Well I did it.
One week down. Tuesday and Wednesday & then again Saturday and Sunday. Gonna repeat this week.

I started Sept 1 at 130 & my goal is 160 by December 1st.
Currently at 136, so I'm behind in my goal but considering my past record, which has been pretty sad, I'm pretty happy about it.

The main difference in this effort has got to be my dieting, which I am monitoring like a hawk. Granted, I can eat anything I want, I just have to make sure I'm getting in enough protein. In previous attempts at lifting, I have not paid as close attention, and failed.

**oaktownboy** · 10-05-2003, 09:10 PM

i train 3 on 1 off..Of course, I have been building for 4 years now and am a hard gainer....experiment and see what happens

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