Four Days workout and group of muscles...

[oxkar777]

Hello im starting a new workout program 9i have trained about hafl year ago using a 3 day work out (BAck/Biceps, Shoulder/legs and chest/triceps). Now i want to modify the routine and adopt it to four days a week (something like , monday and tuesday, wednesday=off, thursday and friday, saturday and sunday = off). I want to gain weight (mass). So i want an advice if possible. I have in mind that:

Monday: Chest/Triceps
Tuesday: Legs (except calves)
Thursday: Back/ Biceps
Friday: Shoulders and Calves..

This sounds ok? Thanks

[grim83]

Hello im starting a new workout program 9i have trained about hafl year ago using a 3 day work out (BAck/Biceps, Shoulder/legs and chest/triceps). Now i want to modify the routine and adopt it to four days a week (something like , monday and tuesday, wednesday=off, thursday and friday, saturday and sunday = off). I want to gain weight (mass). So i want an advice if possible. I have in mind that:

Monday: Chest/Triceps
Tuesday: Legs (except calves)
Thursday: Back/ Biceps
Friday: Shoulders and Calves..

This sounds ok? Thanks

could work, but look at the one i outlined here
http://forum.bodybuilding.com/showth...hp?t=116219601

or try ss found here
http://forum.bodybuilding.com/showthread.php?t=998224

[oxkar777]

Thank you.. i have read the links and they sound good, however i htink that my routine is not a good one becasu i have read that: NO, YOU CANNOT TRAIN 2 CONSECUTIVE DAYS, so don't ask. So i want to ask is this is true for gaining weight (that i cannot train 2 consecutives days?) So a three days routine is the best one for gain weight? Thanks

[TexAss]

My 2 favorite 4 day per week setups would be either Upper/Lower or Push/Pull.

M - Upper or Push
Tu - Lower or Pull
Th - Upper or Push
F - Lower or Pull

You can do either an A/B setup or Heavy/Light or both. It is very tweakable.


EDIT: 11k posts

[EPMD]

Monday: Chest/Triceps
Tuesday: Legs (except calves)
Thursday: Back/ Biceps
Friday: Shoulders and Calves..

That's fine.

M - Upper or Push
Tu - Lower or Pull
Th - Upper or Push
F - Lower or Pull

That's also fine...as are the fullbody setups grim83 posted.

You can make gains doing any of these three types of splits. I would recommend sticking with the higher frequency two-day split TexAss posted for you (I like push/pull, but upper/lower is good too) because I think your initial progress will be slightly quicker that way. For the same reason, you could do fullbody workouts and make rapid gains. I would save the 4-day splits for when it takes you a week to recover from working a particular muscle group.

[oxkar777]

My 2 favorite 4 day per week setups would be either Upper/Lower or Push/Pull.

M - Upper or Push
Tu - Lower or Pull
Th - Upper or Push
F - Lower or Pull

You can do either an A/B setup or Heavy/Light or both. It is very tweakable.


EDIT: 11k posts

Hello thanks for the recommendation..it really sounds good.. but im little confused i have read that the push are for: quads, outer thighs, chest, shoulders and triceps. and the pull are for: butt, hamstrings, back and biceps..so as i understnad you said push one day and pull the other day...any routine or exercises that anyone can recommend.. i would prefer freeweights, because i dont always have machines availble..thanks..

[dkemano42]

Hello im starting a new workout program 9i have trained about hafl year ago using a 3 day work out (BAck/Biceps, Shoulder/legs and chest/triceps). Now i want to modify the routine and adopt it to four days a week (something like , monday and tuesday, wednesday=off, thursday and friday, saturday and sunday = off). I want to gain weight (mass). So i want an advice if possible. I have in mind that:

Monday: Chest/Triceps
Tuesday: Legs (except calves)
Thursday: Back/ Biceps
Friday: Shoulders and Calves..

This sounds ok? Thanks

Hey dude,

This split you came up with is fine. The key to gaining weight/mass/muscle is eating. You need to make sure you are eating enough protein 5 to 6 times a day, 1 gram per pound of body weight split into your different meals and eat about 500 cals a day over your daily calorie maintinance level.

As far as the workout, keep your reps from 6 to 12 and keep your workouts under 90 minutes.

DK

[tblake87]

As far as the workout, keep your reps from 6 to 12 and keep your workouts under 90 minutes.

DK

Whoa. Not to hijack this thread, but I thought it was most efficient to keep workouts @ around the 45min mark? I mean I could be completely wrong, but now I'm curious.

[grim83]

Thank you.. i have read the links and they sound good, however i htink that my routine is not a good one becasu i have read that: NO, YOU CANNOT TRAIN 2 CONSECUTIVE DAYS, so don't ask. So i want to ask is this is true for gaining weight (that i cannot train 2 consecutives days?) So a three days routine is the best one for gain weight? Thanks

2 consecutive days is fine, i dislike more than that personally, but some do well with it. i have found for me 3-4 days works best, but this isnt a science its an art, everyone has a different style

[oxkar777]

Whoa. Not to hijack this thread, but I thought it was most efficient to keep workouts @ around the 45min mark? I mean I could be completely wrong, but now I'm curious.

Yes..i think the same.. at least that was i read in other threads (because if more than 45 minutes, the muscle will take damage..or something like that..) Any way i think is not enough time for a good workout..so im doing about 1 hour...(without cardio)..With my diet..i have modified it last week..(i was eating less than 2000 cals per day..im about 138lbs and im 5'9")..so rightnow im eating about 3500 (thats include supplements, so i have upped it about 700 cals ..Im eating about 200 grams of protein..So i think im going ok..my only concern is the fat because im consumming about 100g every day...(i think 75 will be great) but im starting to feel good..so rightnow im looking for a good workout to stick with it..Thanks..

[SerusMournstar]

Yes..i think the same.. at least that was i read in other threads (because if more than 45 minutes, the muscle will take damage..or something like that..) Any way i think is not enough time for a good workout..so im doing about 1 hour...(without cardio)..With my diet..i have modified it last week..(i was eating less than 2000 cals per day..im about 138lbs and im 5'9")..so rightnow im eating about 3500 (thats include supplements, so i have upped it about 700 cals ..Im eating about 200 grams of protein..So i think im going ok..my only concern is the fat because im consumming about 100g every day...(i think 75 will be great) but im starting to feel good..so rightnow im looking for a good workout to stick with it..Thanks..

Hey man, I have just switched off a 3 day split to a 4 day as well. Here is what I'm doing. I am liking it so far as workouts only take about 45 min.

Moday (Shoulders)
Standing Overhead Press 3x8
Behind the Neck Shoulder Press 3x8
Front Dumbbell raises 3x8
Dumbbell Shrugs 3x8

Tuesday (Back)
Deadlift 3x8
Good Mornings 3x8
Bent Over Row 3x8
Weighted Wide Grip Chins 3x8

Wednesday
1 hour of cardio

Thursday (Chest)
Bench Press 3x8
Weighted Dip 3x8
Incline Press 3x8
Triceps Pull Downs 3x8

Friday (Legs/Arms)
Squat 5x5
Calf Raises 3x20
Preacher Curl 3x8
Abs

Saturday
Rest

Sunday

1 Hour Cardio

[oxkar777]

Im interested in knew the differences of training a body part one day a week (a three days workout) and training a body part two days a week (in a push / pull two days split). I have searched and it appears that training the part two tiems per week is better to gain mass..is that right .. Thanks..

[grim83]

Im interested in knew the differences of training a body part one day a week (a three days workout) and training a body part two days a week (in a push / pull two days split). I have searched and it appears that training the part two tiems per week is better to gain mass..is that right .. Thanks..

it depends on the person i do better at one a week, it all comes down to how good your recuperative ability is. also i feel as you get bigger/stronger you need more rest time