Tha Don

i'm lookin for a good 4-day split, i want to train chest on its own as its a laggin bodypart, and as a prefence Arms (bi's and tri's) at the same time as i like to work them in the same session, I also need 1 HIIT session as i want to get my fitness back and hopefully lower my BF a lil even though I'm bulking (hard but definatly possible by a couple of % i hope)

this is what i was doing...

S -
M - Chest
T - Back
W -
T - Legs and Shoulders
F - Arms
S - HIIT

i always felt like my chest had not recovered what so ever before blasting my back, and come tuesday night i could not sleep coz my whole torso would be in agony, plus i want to try out new things, i put on just under 2kg (around 4lbs) of LBM in 3 weeks on this though... compared to practically nothing with my other 3-day split

how dose this look?

S -
M - Legs
T - Chest
W -
T - Back + Shoulders
F -
S - Arms + HIIT

I'm really thinking about doing this one, just the back + shoulders W.O. looks like a lot, but the actual layout is perfect, am i okay to do my HIIT after arms or should I move it?

or i might change to this one?

S -
M - Legs
T - Chest
W -
T - Back and Bis
F - Shoulders and Tris
S - HIIT

but i won't get arms on the same day, and i won' be able to go heavy on my arms as they are after a bodypart which encompasses them in its lifts


one last question am I right to train chest the day after legs, or would it be best to train them the day before if i'm trying to get maximum chest growth?

my reason for this being that i heard when u train your legs they are the biggest muscle so your body releases a lot of testosterone when you train them, then if you train your upper body the next day this will help growth in your upper body as legs are not fully repaired.. hence train the legs on the 1st day?

any feedback on what split i should go for or recommendations on your own splits that might help would be appriciated!

peace

Triple Threat

If chest is a priority, I would not do it the day after legs. It looks like you want Sunday and Wednesday free, so this might work:
M - chest; Tu - legs; Th - shoulders, tris; F - back, bis; Sat - HIIT

Tha Don

thanks for that 1

i don't mind what days i work out, it just happened that sun and weds i normally have as rest, but i don't mind

i should definatly go with chest before legs then?

i want a rest day after chest so it can recover, maybe legs should go to weds?

peace

Tha Don

i could do with some more opinions on this

Cletis2000

its a toss up between the second and third one. You cant go wrong with either. The first one might give you trouble doing triceps the day after shoulders... assuming you do military presses. The only potential problem with the last one is doing shoulders the day after doing back. Some shoulder exercises work the upper back too (upright rows, shrugs,...)

You should be alright though. Im just paranoid about overtraining


peace

Tha Don

same here man, i think i'ma go with this...

S - Rest
Mon - Chest
Tue - Legs + Abs
Wed - Rest
Thur - Back (Lats n' Traps) + Bi
Fri - Shoulder + Tri
S - C.V.

Dunno though, doing back, shoulders and arms all in the space of 2 days is pretty though goin, but if i move it to sat i got 1 day to recover my tris till chest, and that ain't gonna happen!

so i might just stick with my original plan, it seems the best, as then chest and arms both have a workout to themselves which i like

Then once my legs get bigger use this

S - Rest
Mon - Chest
Tue - Back + Tris
Wed - Rest
Thur - Legs
Fri - Shoulders + Bi
S - C.V.


damm wheres P-Funk? he always has loads of good split advice!

peace

Arthur2004

i recommend

T - Chest/shoulders
W- off
Th-Back
Sat- Arms
sun-Legs

Kool Pic i took with my Camera of me flexing

Spitfire

I want to bump this I am having the same issues as young d was having. please any more suggestions. I agree "wheres P-Funk"?

Prohibition goes beyond the bounds of reason in that it attempts to control a man's appetite by legislation, and makes a crime out of things that are not crimes. Abraham Lincoln

I hate to advocate drugs, alcohol, violence, or insanity to anyone, but they've always worked for me.
Hunter S. Thompson RIP