View Full Version : 4 day split workout for mass and shape
pilotboi
06-12-09, 3:22 pm
hi guys, been gone on a 4 days schedule!
But had a feeling like it was not helping to build mass except for my triceps as i did noticed the difference!
I need a help from you guys on a 4 day split, mon-thurs and to build really a good mass on especially on my arms.
i have been working a 4 day split for a while and am seeing good result.
day one is chest,abs and cardio
day two is back, abs and cardio
day three is bi's and tri's,abs, and cardio
day four is legs and shoulders, and cardio
I know it looks like i am doing abs alot but i only try to hit one area per day, such as upper abs on day one.
seems to be working well for me. i am keeping up my mass, gaining great shape and definition.
just keep at the hard work and it will pay off.
good luck
BeastCook
06-12-09, 4:13 pm
i have been working a 4 day split for a while and am seeing good result.
day one is chest,abs and cardio
day two is back, abs and cardio
day three is bi's and tri's,abs, and cardio
day four is legs and shoulders, and cardio
I know it looks like i am doing abs alot but i only try to hit one area per day, such as upper abs on day one.
seems to be working well for me. i am keeping up my mass, gaining great shape and definition.
just keep at the hard work and it will pay off.
good luck
woa bi's and tri's after back? you just hit chest 2 days ago, you need more rest time, then delts and triceps? no way
BeastCook
06-12-09, 4:25 pm
here try this, this should pack on some serious mass if your not cheating on the exercises
day 1 chest, triceps (everything here take 1 or 2 warmup sets, then 3 working sets of 8-12 reps)
incline bench press
dumbbell bench press
weighted dips
lying bar or ez-bar skullcrusher
seated dumbbell skullcrusher
tricep dip
day 2 back, biceps
wide grip chins 3x6-10
barbell row 4x8-12
dumbbell row 3x8-12
alt dumbbell curl 3x8-10
one arm preacher curl 3x10-15
close grip chins 2xfailure
underhand chins 2xfailure
day 3 quads, hams
leg ex 3x20
leg curl 3x20
squats or front squats 3-5x10-15
leg press 3x15-20
stiff leg deadlift 3x6-10
day 4 delts, traps
seated military press 4x6-10
reverse pec deck 3x15-20
dumbbell side lateral 3x10-15
wide grip upright row 3x10-15
barbell or dumbbell shrug 3x6-10
abs and calves can be done twice a week
for abs
decline weighted crunch 3x10-15
hanging leg raise 3x15-20
side crunches 3x15-20 each side
for calves
seated calf raise 3x15-20
leg press calf raise 3x20-30
seated calf press 3x8-12
and remember eat around 4 or 5 meals a day, get in as much protein as possible and keep the carbs whole grain!!!!!
day 1
chest/bi's
day 2
legs calves abs
day 3 off
day 4
back (tri's here or with shoulders)
day 5
shoulder (tri's here or with back)
abs
day6/7 off
i dont like chest +tris because your tris are dead by the time you do them. the same with back and bi's.
MrMonday
06-12-09, 5:23 pm
woa bi's and tri's after back? you just hit chest 2 days ago, you need more rest time, then delts and triceps? no way
I train arms the day after back, and back/shoulders is the day after chest. lol
You need to lighten up about this kind of thing man, not everybody is the same. Just because you can't train that way doesn't mean other people can't.
BeastCook
06-12-09, 6:31 pm
I train arms the day after back, and back/shoulders is the day after chest. lol
You need to lighten up about this kind of thing man, not everybody is the same. Just because you can't train that way doesn't mean other people can't.
I am lighten up, im just trying to show this kid how to get the most bang for his buck
Muscleguy93
06-13-09, 12:10 pm
here try this, this should pack on some serious mass if your not
day 2 back, biceps
wide grip chins 3x6-10
barbell row 4x8-12
dumbbell row 3x8-12
alt dumbbell curl 3x8-10
one arm preacher curl 3x10-15
close grip chins 2xfailure
underhand chins 2xfailure
weres the deadlifts? you not gonna "pack on serious mass" not doing deadlifts... lol
BeastCook
06-13-09, 1:35 pm
weres the deadlifts? you not gonna "pack on serious mass" not doing deadlifts... lol
LOL.........yes you can, as long as your eating enough and doing those basic moves that will put on some serious mass
Muscleguy93
06-13-09, 9:50 pm
Haha no you won't as huge as someone who does, I want you to show me a mr.0 who didn't deadlift... Then well talk. But then again ur the same guy who said isolation exercises are only good if u take supps.(lol it was in another thread).
BeastCook
06-13-09, 11:56 pm
Haha no you won't as huge as someone who does, I want you to show me a mr.0 who didn't deadlift... Then well talk. But then again ur the same guy who said isolation exercises are only good if u take supps.(lol it was in another thread).
HAHA theres so many bodybuilders that dont do deadlifts and they look just as good as MR.O's.....But then again.....I dont want to have another silly fight on a fucking forum..... I think building a superior human dont require deadlifts.....while you do.....who knows...do what ya do and ill do what I do. Case closed.
Muscleguy93
06-14-09, 12:11 am
HAHA theres so many bodybuilders that dont do deadlifts and they look just as good as MR.O's.....But then again.....I dont want to have another silly fight on a fucking forum..... I think building a superior human dont require deadlifts.....while you do.....who knows...do what ya do and ill do what I do. Case closed.
Who? Lol? What's his name? Also if he looks just as good as a mr.0 then why dosent he compete in the olyimpia?
BeastCook
06-14-09, 12:40 am
Who? Lol? What's his name? Also if he looks just as good as a mr.0 then why dosent he compete in the olyimpia?
age, not jucing hard enough
Muscleguy93
06-14-09, 1:00 am
age, not jucing hard enough
There's no "age" requirement...also r u serious? If ur friend or who the hell it is is good enough to be a mr.o but dosent compete becuz he "dosent juice" hard? Wtf r u thinking bro.
Btw sorry to the op for thread hijack Lol
BeastCook
06-14-09, 1:13 am
There's no "age" requirement...also r u serious? If ur friend or who the hell it is is good enough to be a mr.o but dosent compete becuz he "dosent juice" hard? Wtf r u thinking bro.
Btw sorry to the op for thread hijack Lol
did i say age requirement? by age i meant meant "young", muscle maturity, and what am i thinking? every bodybuilder uses there supplements and drugs differently, all of them juice yea we know but all of them use different shit, UNDERSTAND NOW?!?!?!? DO YOU FUCKING UNDERSTAND ME?!?!
now lets move on by stopping silly argument
agreed?
All you gota say is "agreed"
Muscleguy93
06-14-09, 1:36 am
did i say age requirement? by age i meant meant "young", muscle maturity, and what am i thinking? every bodybuilder uses there supplements and drugs differently, all of them juice yea we know but all of them use different shit, UNDERSTAND NOW?!?!?!? DO YOU FUCKING UNDERSTAND ME?!?!
now lets move on by stopping silly argument
agreed?
All you gota say is "agreed"
Lol... Wut ever u say.
where is a watchman when you need one......
BeastCook
06-14-09, 1:50 am
Lol... Wut ever u say.
thanks.
BeastCook
06-14-09, 1:51 am
where is a watchman when you need one......
for reals haha, oh well its over now
weedlewott
06-14-09, 2:46 am
we all civil now fellas? let's not do that again.
OP... From my experience (everyone's different) if you aren't doing basic compound movements like benching, squatting, dead lifts, or even clean and presses, you won't put on as much size. Reason behind this being that during those, you use more than just the one muscle. And the ones you do use, you're using differently than you do with concentration or focused exercises. you get what I'm trying to say? You need to do compounds. Also, don't fall into a rut. Change up when you feel like you've stopped making gains. Hell, I swap up every three weeks. i.e. three heavy, one light high reps, different exercises. Cable machine and what not. Make sure the diet is in check and you're slamming back some serious food. Calories, protein, and carbs are gonna be your friends.
woa bi's and tri's after back? you just hit chest 2 days ago, you need more rest time, then delts and triceps? no way
Muscle can be trained again in 48 hours. It's never fully repaired when you train it, complete tissue remodeling (when you're 100% repaired) takes weeks.
You just have to adjust the volume and intensity as necessary to continue to train with frequency.
Muscle tissue doesn't have to be fully trained again, that's where periodization comes in.
BeastCook
06-14-09, 3:01 pm
Muscle can be trained again in 48 hours. It's never fully repaired when you train it, complete tissue remodeling (when you're 100% repaired) takes weeks.
You just have to adjust the volume and intensity as necessary to continue to train with frequency.
Muscle tissue doesn't have to be fully trained again, that's where periodization comes in.
Yea I guess thats true, but if you wanna get the most bang for your buck your best bet is to train everything once a week to let it get to its full potential
Yea I guess thats true, but if you wanna get the most bang for your buck your best bet is to train everything once a week to let it get to its full potential
I'm not against training muscle groups once per week, but if you get used to training them one time during the week they will soon adapt to that. If you get it used to training 2X per week (usually what I personally recommend) then they will adapt to training more frequently, it always depends on individual response to stimuli and delayed onset muscle soreness though. Once per week splits are a great way to train and you could easily argue they are more optimal then a full body program, I just feel like if you can progress more than once per week you should.
Muscle can be trained again in 48 hours. It's never fully repaired when you train it, complete tissue remodeling (when you're 100% repaired) takes weeks.
You just have to adjust the volume and intensity as necessary to continue to train with frequency.
Muscle tissue doesn't have to be fully trained again, that's where periodization comes in.
it can be trained 48 hrs later but I think that is a bad idea. Not only muscle has to recover but also your cns. I train a muscle every 5 days right now. Dont under value rest, thats when the real growing occurs.
it can be trained 48 hrs later but I think that is a bad idea. Not only muscle has to recover but also your cns. I train a muscle every 5 days right now. Dont under value rest, thats when the real growing occurs.
It's very unlikely someone to fatigue their CNS, it takes months of ignoring symptoms of overreaching before you'll fatigue and "overtrain". Most of the time people mistake overtraining with overreaching. But that's something I won't get into.
But as I said earlier, depended upon experience and unique individual response to stimuli and delayed onset muscle soreness, you can train each muscle group directly every 48 hours then I said you'll just have to adjust the volume and intensity necessary. Periodization.
Ir0nClad
06-14-09, 7:25 pm
It's very unlikely someone to fatigue their CNS, it takes months of ignoring symptoms of overreaching before you'll fatigue and "overtrain". Most of the time people mistake overtraining with overreaching. But that's something I won't get into.
But as I said earlier, depended upon experience and unique individual response to stimuli and delayed onset muscle soreness, you can train each muscle group directly every 48 hours then I said you'll just have to adjust the volume and intensity necessary. Periodization.
Yes it's rare for people to over train and they often confuse that with over reaching. You can train a muscle when its fatigued and when its sore, ultimately soreness is not an indicator of progress but adding more weight and progressively overloading is.
what works for someone else might not work for you, you got to make your own routine to how your body reacts
what works for someone else might not work for you, you got to make your own routine to how your body reacts
Close, not entirely though. If you and I started a routine we'd both response, although we'd respond differently.
You can train muscle again in 48 hours, and the person that quoted me above is 100% correct.
You have to adjust the volume and intensity (it's called periodization) in order to train with frequency but you'd increase your athletic tolerance and progress much quicker.