4 Day Split opinions

cops25 · 09-03-2004, 10:09 PM

My youngest is starting school full-time next week, which means I now have time to start a 4 day split for my workouts. I was thinking of something along the lines of whats listed below, and seeking opinions.

Monday: Chest
Tuesday: Back
Wednesday: Off
Thursday: Bi's/Tri's (possibly shoulders as well)
Friday: Legs
Sat/Sun: Off

I tried to search this every which way, but wound up with posts showing 4 in one sentance, day in another, etc. If there are some posts out there (and I'm doing the search wrong), just point me in the right direction...Thanks!

**P-funk** · 09-03-2004, 10:11 PM

upper
lower
upper
lower

or

chest/bis
back/tris
legs
shoulders

or

upper push
legs
upper pull
legs

cops25 · 09-03-2004, 10:28 PM

Quote:

Originally Posted by P-funk

upper
chest/bis
back/tris
legs
shoulders

Thanks...I can always guess which ones will come through the quickest

Out of all of them, I'd probably go with the one above. I started the chest/bi back/tri mix halfway through August, and really like the post-workout "feel" (if that makes any sense) more than the traditional chest/tri workout. With what you outlined above, my only major change would be shoulders on the extra day.

**P-funk** · 09-04-2004, 07:27 AM

Quote:

Originally Posted by cops25

Thanks...I can always guess which ones will come through the quickest

Out of all of them, I'd probably go with the one above. I started the chest/bi back/tri mix halfway through August, and really like the post-workout "feel" (if that makes any sense) more than the traditional chest/tri workout. With what you outlined above, my only major change would be shoulders on the extra day.

oh, actually shoulders is not on an extra day. I don't know why I wrote upper at the top of that. It should look like this:

chest/buis
back/tris
legs
shoulders

pumpthatiron · 09-04-2004, 07:37 AM

i was just wondering, is chest/bi and back/tri affective? Right now i do back/bi and chest alone and then triceps on shoulders day... please tell me if it's affective

**P-funk** · 09-04-2004, 07:39 AM

Quote:

Originally Posted by pumpthatiron

i was just wondering, is chest/bi and back/tri affective? Right now i do back/bi and chest alone and then triceps on shoulders day... please tell me if it's affective

whatever works for you is affective. I lik training total body or upper/lower splits and that goes against convential bbing wisdom but it is very affective for me. There is nothing wrong with the split you are currently doing as I know people that train the same way.

pumpthatiron · 09-04-2004, 07:47 AM

hey p-funk, my shoulders are still sore like when i raise my hand, should i do chest today or have a rest day and do chest tomorrow

**P-funk** · 09-04-2004, 07:50 AM

Quote:

Originally Posted by pumpthatiron

hey p-funk, my shoulders are still sore like when i raise my hand, should i do chest today or have a rest day and do chest tomorrow

if you are training body parts it is probably a better idea to leave a day between things like shoulders and chest or back and legs. You may be better off doing chest tomorrow.

pumpthatiron · 09-04-2004, 07:52 AM

ya but i did shoulders 2 days ago

**P-funk** · 09-04-2004, 07:53 AM

lol, damn....how many total sets did ya do?

pumpthatiron · 09-04-2004, 07:56 AM

like 12-15... i hit it hard as hell cuz i was angry that day lol

**P-funk** · 09-04-2004, 08:01 AM

oh....hahahaha, well. If you are going to go train chest I'd say go lighter and lower the volume and be careful. the last thing you want to do is overload your shoulders and tear something.

pumpthatiron · 09-04-2004, 08:05 AM

alright cool, thanks

LAM · 09-04-2004, 08:13 AM

I like:

Day 1 - Chest/Bi's
Day 2 - Legs
Day 3 - Off
Day 4 - Shoulders/Triceps
Day 5 - Back/Traps

DeadBolt · 09-04-2004, 11:22 AM

Quote:

Originally Posted by LAM

I like:

Day 1 - Chest/Bi's
Day 2 - Legs
Day 3 - Off
Day 4 - Shoulders/Triceps
Day 5 - Back/Traps

I would go with something like this if it were me, just looks like one I have never done before lol. As well as the upper lower method p-funk follows.

There is an endless combo of matching bodyparts and days, just work what ever you feel comfortable with. I always like chest/bi's and back/tri's the best. But I also enjoy chest/shoulders and arms on a seperate day. It really depends on what tickles your pickle here bro. What ever you feel the best with go with it then in 6 weeks or so change it up again. Just remember to give yourself sufficient rest in between days, like don't do a heavy chest monday then shoulders tuesday. Try and give a day or so in between working muscles, so use legs in the center of your timeframe to give your upper body a day off.

cops25 · 09-04-2004, 11:36 AM

Quote:

Originally Posted by DeadBolt

(snipped)...so use legs in the center of your timeframe to give your upper body a day off.

That's why I was planning on doing them Friday, it leaves 2 days of no workout to recoup (I figured legs are the largest group, therefore it would use the most resources)

I dunno...I think too much. I need to just go with the flow and see what happens.

DeadBolt · 09-04-2004, 02:04 PM

But you notice how you're doing all the upper body then legs the last day. If you were to switch lets say back and legs it would give some additonal time and rest for your upper body. Even though your working upper body you are still resting your lower body, b/c you don't really use your legs to bench press or do pulldowns, understand where I'm getting at?

cops25 · 09-04-2004, 11:18 PM

Yes, actually that makes sense...even to a lugnut like myself

09-03-2004, 10:09 PM	#1
cops25 Oink Join Date: Jul 2004 Location: Bucks County, Pa Posts: 149	4 Day Split opinions My youngest is starting school full-time next week, which means I now have time to start a 4 day split for my workouts. I was thinking of something along the lines of whats listed below, and seeking opinions. Monday: Chest Tuesday: Back Wednesday: Off Thursday: Bi's/Tri's (possibly shoulders as well) Friday: Legs Sat/Sun: Off I tried to search this every which way, but wound up with posts showing 4 in one sentance, day in another, etc. If there are some posts out there (and I'm doing the search wrong), just point me in the right direction...Thanks!
	My journal: The Donut Shop

09-03-2004, 10:11 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	upper lower upper lower or chest/bis back/tris legs shoulders or upper push legs upper pull legs
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-04-2004, 07:53 AM	#10
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	lol, damn....how many total sets did ya do?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-04-2004, 08:01 AM	#12
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	oh....hahahaha, well. If you are going to go train chest I'd say go lighter and lower the volume and be careful. the last thing you want to do is overload your shoulders and tear something.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-04-2004, 08:13 AM	#14
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	I like: Day 1 - Chest/Bi's Day 2 - Legs Day 3 - Off Day 4 - Shoulders/Triceps Day 5 - Back/Traps
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

09-04-2004, 07:37 AM	#5
pumpthatiron Registered User Join Date: Aug 2004 Posts: 644 Photos: 5	i was just wondering, is chest/bi and back/tri affective? Right now i do back/bi and chest alone and then triceps on shoulders day... please tell me if it's affective

09-04-2004, 07:47 AM	#7
pumpthatiron Registered User Join Date: Aug 2004 Posts: 644 Photos: 5	hey p-funk, my shoulders are still sore like when i raise my hand, should i do chest today or have a rest day and do chest tomorrow

09-04-2004, 07:52 AM	#9
pumpthatiron Registered User Join Date: Aug 2004 Posts: 644 Photos: 5	ya but i did shoulders 2 days ago

09-04-2004, 07:56 AM	#11
pumpthatiron Registered User Join Date: Aug 2004 Posts: 644 Photos: 5	like 12-15... i hit it hard as hell cuz i was angry that day lol

09-04-2004, 08:05 AM	#13
pumpthatiron Registered User Join Date: Aug 2004 Posts: 644 Photos: 5	alright cool, thanks

09-04-2004, 02:04 PM	#17
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,336	But you notice how you're doing all the upper body then legs the last day. If you were to switch lets say back and legs it would give some additonal time and rest for your upper body. Even though your working upper body you are still resting your lower body, b/c you don't really use your legs to bench press or do pulldowns, understand where I'm getting at?
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

09-04-2004, 11:18 PM	#18
cops25 Oink Join Date: Jul 2004 Location: Bucks County, Pa Posts: 149	Yes, actually that makes sense...even to a lugnut like myself
	My journal: The Donut Shop

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