View Full Version : 4DAY Split.
Hi, I'm in need of a routine to fit these needs this is my stats:
6"1
140lbs
And I have access to the gym 4 days a week from Monday - Thursday.
I'm looking for a 3-4 day split.
I was thinking of doing this, but you think its going to be a big deal if I move the days around?
http://www.animalpak.com/html/article_details.cfm?ID=48§ion=training%0A
shizz702
10-20-08, 9:53 pm
Hi, I'm in need of a routine to fit these needs this is my stats:
6"1
140lbs
And I have access to the gym 4 days a week from Monday - Thursday.
I'm looking for a 3-4 day split.
I was thinking of doing this, but you think its going to be a big deal if I move the days around?
http://www.animalpak.com/html/article_details.cfm?ID=48§ion=training%0A
What's your level of training experience? You want to bulk up?
What's your level of training experience? You want to bulk up?
I'm between Novice and Intermediate I would say...
And yeahh I want to majorly BULK UP!
shizz702
10-20-08, 10:02 pm
I'm between Novice and Intermediate I would say...
And yeahh I want to majorly BULK UP!
Here's a solid, proven program, that will bulk you up quick! http://forum.bodybuilding.com/showthread.php?t=998224
It will build a solid foundation of strength and mass, and you only need to train 3 times a week with it. Do it as is, and I guarantee you will slap a good 20 lbs to your frame within a few months.
Here's a solid, proven program, that will bulk you up quick! http://forum.bodybuilding.com/showthread.php?t=998224
It will build a solid foundation of strength and mass, and you only need to train 3 times a week with it. Do it as is, and I guarantee you will slap a good 20 lbs to your frame within a few months.
Honestly boss, I tried this for a month... its too little for me, like I need more volume I feel like I'm going to the gym and don't even do anything its so short and hardly no exercises.
shizz702
10-20-08, 10:26 pm
Honestly boss, I tried this for a month... its too little for me, like I need more volume I feel like I'm going to the gym and don't even do anything its so short and hardly no exercises.
It's all good man, I will say though, it's worked for several other members on here, and countless others have praises it all over the net. A month isn't really a long enough run to judge a program's effectiveness. Regardless, what I recommend for you at your height and weight is to stick with the big basic lifts and get strong on them. You need lots of squats, presses, and deadlifting.
One thing to keep in mind too bro, is sometimes less is more.
Honestly boss, I tried this for a month... its too little for me, like I need more volume I feel like I'm going to the gym and don't even do anything its so short and hardly no exercises.
As long as the intensity is 110% with basic HEAVY compound movements and each set is taken to FAILURE, you should feel SPENT after each workout.
02.
I read this on the BB boards... what does he mean exactly?
Rippetoes is a strength program, not a size one.
Switch to something else with higher reps like 8-12 for hypertrophy and size.
Mizzarler
10-21-08, 12:55 am
i used this 4 day split for a long time and it really added some mass on me, but i do a 5 day split now..anyways here it is..really basic
legs
chest/biceps
off
back
shoulders/triceps
off
off
Big Wides
10-21-08, 10:32 am
Why do you only have access to a gym Mon - Thurs? Also what does your current split look like
Hi, I'm in need of a routine to fit these needs this is my stats:
6"1
140lbs
And I have access to the gym 4 days a week from Monday - Thursday.
I'm looking for a 3-4 day split.
I was thinking of doing this, but you think its going to be a big deal if I move the days around?
http://www.animalpak.com/html/article_details.cfm?ID=48§ion=training%0A
the only problem i would have with that routine is that there is no specific shoulder training.
Pick whatever split you want, but at 6'1, 140lbs you need to start eating and dont stop until you are over 200lbs......
Just my 2 cents,
IRBS