Primordialperformance.com


need help with new 4-day split

Results 1 to 12 of 12
  1. 05-15-2005, 11:41 AM #1
    richirich0417
    richirich0417 is offline
    Registered User
    Join Date
    Nov 2004
    Location
    Reno, NV
    Posts
    54
    Rep Points
    10

    need help with new 4-day split

    Right now i have a 3 day split that goes like this: chest/bi's, legs/shoulders, back/tri's. So far this has worked good, but im just want to throw in an extra day. I do abs 3 days a week at the end of my workout. Any suggestions on a 4-day split? Thanks
    Reply With Quote Reply With Quote
  3. 05-15-2005, 01:28 PM #2
    TriZZle305
    TriZZle305 is offline
    Go Away Body Fat
    ELITE MEMBER

    TriZZle305's Avatar
    Join Date
    May 2002
    Location
    Jacksonville
    Posts
    819
    Rep Points
    98130

    you can throw legs on their own day
    My "Quest for Strength" Journal

    The Cheapest Supplement is knowledge!

    Follow me on Vi-Net, Health and Prosperity
    Reply With Quote Reply With Quote
  4. 05-15-2005, 01:51 PM #3
    BiggerNstronger
    BiggerNstronger is offline
    this pic is not real

    BiggerNstronger's Avatar
    Join Date
    Mar 2005
    Location
    Ks
    Posts
    482
    Rep Points
    10

    Right now I do a 4 day partial push/pull split. Mon: Push=at least 3 chest excercises and 2 shoulder excercise. Wed: Pull=3 bicep excercise and 2-3 back excercises. The reason i say its a 'partial' push/pull split is because by the time I finish my workout I am getting too tired to do a COMPLETE workout for either shoulder (mon) or back (wed) so on Fridays I throw in whatever excercises I left out on Mon or Wed...generally my Fri. routine is the "fill in day" and consists of heavy skullcrushers, one or two chest excercises and whatever shoulder/other movement I may have left out on Monday or Wed. Sat or Sun is leg day. I alternate the push/pull days to mix things up a bit here or there. I have been doing this for 4 weeks now and have really liked the results.
    Reply With Quote Reply With Quote
  5. 05-15-2005, 03:06 PM #4
    richirich0417
    richirich0417 is offline
    Registered User
    Join Date
    Nov 2004
    Location
    Reno, NV
    Posts
    54
    Rep Points
    10

    If i gave legs thier own day where could i put shoulders in at?
    Reply With Quote Reply With Quote
  6. 05-15-2005, 03:13 PM #5
    LAM
    LAM is offline
    Is Doin It 4 Da Shorteez

    LAM's Avatar
    Join Date
    May 2002
    Gender
    Male
    Location
    Sin City
    Posts
    12,511
    Rep Points
    350347898
    Chest/biceps
    Legs
    Off
    Shoulders (front & side delts)/triceps
    Back/rear delts
    Off
    Off or repeat cycle
    I train differently than most, my beef is with gravity the weights on the bar are just the medium...Thanks to Wall Street your slice of the American Pie has been reduced to a crumb.
    Reply With Quote Reply With Quote
  7. 05-15-2005, 04:35 PM #6
    BiggerNstronger
    BiggerNstronger is offline
    this pic is not real

    BiggerNstronger's Avatar
    Join Date
    Mar 2005
    Location
    Ks
    Posts
    482
    Rep Points
    10

    Quote Originally Posted by LAM
    Chest/biceps
    Legs
    Off
    Shoulders (front & side delts)/triceps
    Back/rear delts
    Off
    Off or repeat cycle

    This is a nice one too...this is what I will be switching back to in a couple of weeks. Notice how you are RE-working muscles that were hit indirectly a few days before.
    Bigger and Stronger and Leaner and Meaner!
    Reply With Quote Reply With Quote
  8. 05-15-2005, 04:37 PM #7
    LAM
    LAM is offline
    Is Doin It 4 Da Shorteez

    LAM's Avatar
    Join Date
    May 2002
    Gender
    Male
    Location
    Sin City
    Posts
    12,511
    Rep Points
    350347898
    Quote Originally Posted by BiggerNstronger
    This is a nice one too...this is what I will be switching back to in a couple of weeks. Notice how you are RE-working muscles that were hit indirectly a few days before.
    I forgot to put traps in on back day...
    I train differently than most, my beef is with gravity the weights on the bar are just the medium...Thanks to Wall Street your slice of the American Pie has been reduced to a crumb.
    Reply With Quote Reply With Quote
  9. 05-15-2005, 04:43 PM #8
    BiggerNstronger
    BiggerNstronger is offline
    this pic is not real

    BiggerNstronger's Avatar
    Join Date
    Mar 2005
    Location
    Ks
    Posts
    482
    Rep Points
    10

    Quote Originally Posted by LAM
    I forgot to put traps in on back day...
    LOL, didnt even notice it was missing, for me it would go without saying.
    Bigger and Stronger and Leaner and Meaner!
    Reply With Quote Reply With Quote
  10. 05-15-2005, 04:44 PM #9
    richirich0417
    richirich0417 is offline
    Registered User
    Join Date
    Nov 2004
    Location
    Reno, NV
    Posts
    54
    Rep Points
    10

    i like that split, i think i'll give it a try. what do you do for traps? all i know what to do is shrugs standing and seated. what else i could i do to mix it up for traps?
    Reply With Quote Reply With Quote
  11. 05-15-2005, 05:09 PM #10
    Tough Old Man
    Tough Old Man is offline
    Senior Member
    Join Date
    Sep 2004
    Location
    baja calif, Mexico
    Posts
    6,933
    Rep Points
    10

    [QUOTE=richirich0417]i like that split, i think i'll give it a try. what do you do for traps? all i know what to do is shrugs standing and seated. what else i could i do to mix it up for traps?[/QUOTE


    Remember: If you do Deadlifts on back day that will also work the Traps. Dante of doggCrapp doesn't even work traps because of heavy Deads. He claims the heavy deads take care of the traps.

    PT
    Reply With Quote Reply With Quote
  12. 05-15-2005, 05:40 PM #11
    Squaggleboggin
    Squaggleboggin is offline
    Functional Lifting = Life
    Join Date
    Sep 2004
    Posts
    3,541
    Rep Points
    872420

    Quote Originally Posted by tough old man
    Remember: If you do Deadlifts on back day that will also work the Traps. Dante of doggCrapp doesn't even work traps because of heavy Deads. He claims the heavy deads take care of the traps.
    I don't know if that was sarcasm, but if it wasn't, that would explain why I somewhat have traps without doing anything for them in specific.
    Push yourself. Enjoy yourself. Be yourself.
    Knowledge is power. Obsessed with functional strength. Journal
    Reply With Quote Reply With Quote
  13. 05-16-2005, 03:13 PM #12
    BiggerNstronger
    BiggerNstronger is offline
    this pic is not real

    BiggerNstronger's Avatar
    Join Date
    Mar 2005
    Location
    Ks
    Posts
    482
    Rep Points
    10

    [QUOTE=Tough Old Man]
    Quote Originally Posted by richirich0417
    i like that split, i think i'll give it a try. what do you do for traps? all i know what to do is shrugs standing and seated. what else i could i do to mix it up for traps?[/QUOTE


    Remember: If you do Deadlifts on back day that will also work the Traps. Dante of doggCrapp doesn't even work traps because of heavy Deads. He claims the heavy deads take care of the traps.

    PT
    I sometimes throw in a couple of sets of dumbbell shrugs after my deadlifts. Im careful not to overdo it, it feels great.
    Bigger and Stronger and Leaner and Meaner!
    Reply With Quote Reply With Quote
« its beem 6 months.... | work with old injuries »

Similar Threads

  1. Possible new split, need some help
    By HeyWaj10 in forum Training
    Replies: 36
    Last Post: 04-01-2008, 03:04 PM
  2. split
    By thelawnmower in forum Training
    Replies: 8
    Last Post: 01-17-2006, 10:04 PM
  3. Looking for a new Split
    By MCPaulyB in forum Training
    Replies: 0
    Last Post: 08-31-2005, 11:20 AM
  4. New Split
    By Tom_B in forum Training
    Replies: 2
    Last Post: 07-25-2005, 09:07 AM
  5. If you need a split...come here
    By TheGreatSatan in forum Training
    Replies: 1
    Last Post: 09-30-2003, 09:34 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Forum Rules



DISCLAIMER:
All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.







1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34