What do you think is the best 4 on 3 off split?

[d piece]

I'm going to be doing a 4 on 3 off from now on.
I'm thinking:
Sunday: Shoulders, Abs, Neck
Monday: Back, Biceps
Tuesday: Legs
Wednesday: Chest, Triceps
Thursday: Rest
Friday: Rest
Saturday: Rest
I work forearms on one of the rest days and they get worked a lot during sparring which I do usually 4 days a week.

I'm thinking of switching triceps and biceps and seeing how that works out.

Any suggestions?

[bizkit]

it looks good imo. and switching the bis and tris will do you fine..
only qualm is on the split itself though.. imo, 2 on, 1 off, 2 on then 2 off.

[scott_donald]

Originally posted by bizkit
it looks good imo. and switching the bis and tris will do you fine..
only qualm is on the split itself though.. imo, 2 on, 1 off, 2 on then 2 off.

bump...

[Overload]

I've tried 4 on 3 off and I could only do that for about 3 weeks before I started feeling burnt out. It's not that you're working the same muscles too often, but your CNS takes a good hit after a while IMO. Plus you have back followed by legs. That's going to affect your leg workout. You should have at least 48 hours between back and legs.

Just my 2 cents.

Good luck.

[d piece]

Good call on the back and legs thing.
A 4 on 3 off is WAY more convenient for me right now, but I'm going to force it into a 2 on 1 off 2 on 2 off because I can't see a way to get around the back/legs issue without making something else conflict.

How about this:
Sunday: Chest, Triceps
Monday: Back, Biceps
Tuesday: Rest
Wednesday: Shoulders, Abs, Neck
Thursday: Legs
Friday: Rest
Saturday: Rest
I work forearms on one of the rest days and they get worked a lot during sparring which I do usually 4 days a week.

What 2 on 1 off 2 on 2 off splits do you guys use?

[Overload]

That's a much better split. I do a 3 day split because of schedule, work, kids and all that other fun stuff.

Good luck with it.

[d piece]

What is your 3 day split like?
I want to try out S.H.I.T. hahaha.

[Overload]

Originally posted by d piece
What is your 3 day split like?
I want to try out S.H.I.T. hahaha.

LOL. S.H.I.T. is good. Just taking everything to failure but with low volume. My split which is still being tweaked is as follows. I workout at home BTW.

Everthing is done for 2 sets only. That way I'm done in 30 minutes. I just started this so we'll see how it works out. I did a 3 day split before this, but it had a few more sets. Not too many more though, so it's not a drastic reduction for me. Basically going from 3 sets to 2.

It's sort of a max-ot/HIT routine based on both theories. So I called it S.H.I.T. because I don't know if I'll end up flushing it

Workout 1
Bent Over Rows
Weighted Pullups
Shrugs
Bicep Curls
Hammer Curls

Workout 2
Bench Press
Weighted Chest Dips
Military Press
Side Laterals
Skull Crushers

Workout 3
Squats
SLDL
Leg Curls
Standing Calf Raises
Seated Calf Raises