i am looking at changing up my routine a bit.. how would u suggest me split up the body parts in a 4 day a week lifting program.. i lift mon tues thurs fri. so i skip wednesday.. thanks!
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Thread: how to divide body parts up?
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05-07-2010, 09:00 AM #1
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05-07-2010, 09:03 AM #2
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05-07-2010, 09:04 AM #3
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05-07-2010, 09:05 AM #4
- Join Date: Dec 2008
- Location: North Carolina, United States
- Age: 42
- Posts: 9,239
- Rep Power: 39128
mon.- chest/tris
tues.- back/bis
wed. rest
thurs.- shoulds/tris
frid. legsMy 5/3/1 progress can be found here.
http://forum.bodybuilding.com/showthread.php?t=142870321&p
Uncut LOG...check it out here!
http://forum.bodybuilding.com/showthread.php?t=152706323
{{**ORIGINAL DSC**}}
I lift one rep at a time.
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05-07-2010, 09:12 AM #5
- Join Date: Aug 2008
- Location: London, United Kingdom (Great Britain)
- Age: 35
- Posts: 3,382
- Rep Power: 2803
If those are the only days you can hit the gym, then I'd do this:
A push/pull/legs split because it is divided up according to function and hence it is the most logical way of doing things. The training would look like this:
Week 1
Mon: Push
Tue: Legs
Thur: Pull
Fri: Push
Week 2
Mon: Legs
Tue: Pull
Thurs: Push
Fri: Legs
And so forth....Strength + Speed = Power
If you never fail, you aren't truly pushing yourself to the limit. If you never push yourself to the limit, how do you know what you're truly capable of?
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05-07-2010, 09:14 AM #6
- Join Date: May 2003
- Location: Greensboro, North Carolina, United States
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05-07-2010, 09:56 AM #7
- Join Date: Nov 2003
- Location: New York, United States
- Age: 53
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As long as theyr'es enough recovery involved(taking days off,sleeping adequetely,enabling optimized recovery from proper nourishment),theyr'es little science involved.Pretty straight forward and basically something you can instinctively sense from within.
Lately,i've been generally cruising along and feeling quite satisfied with alternating heavier and lighter for specific muscles.
monday-Light chest & light triceps(pushups & bw tricep dips)
tuesday-Light back & light biceps(bw pullups & 35-40 lb db curls)
wednesday-Off
thursday-Heavy chest & heavy tri's(Chest dips,One handed pushups,and weighted tri dips)
friday-Off
saturday-Heavy Back & biceps(Db Rows,one handed pullups,& 50-60 lb db curls
sunday-off
Note:For myself,Legs are worked naturally through regular bicycling and recreational activity.
I used to try and use the bodybuilding approach to leg training but eventually realized that i simply do not consume enough calories or protein to enable big leg growth from big leg training.*Addicted to swimming during the summer crew.*
*Despisement of 2nd hand smoke crew.*
*Bring back the Commodore 64 crew.*
*Create a new electric car/vehicle thats under 5 grand crew !*
*I work very hard for very little pay crew. : ( *
*I am just "Not Of" this stupid selfish world crew.*
*I feel annoyed and disgusted of people pre-occupied with they're smart-phones crew. : / *
*I grew up an Ultra Late Bloomer crew.*
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05-07-2010, 10:03 AM #8
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05-07-2010, 10:18 AM #9
I like legs/abs, chest/bi, back/trap, shoulders/tri split ups and put smaller muscle groups where u want or use my idea.. Usually DL on back day but thats up to you..
I feel the usually upper/lower split isnt the way to go. Too much leg work not really enough upper body. This is how it worked out for me. Also, since you train lats with upper and then posterior chain with lower you might overtrain or limit gains in the low body.
Maybe this if you want 2x a week
M upper (staying away from low back usage)
Tu lower
Th chest/sh/tri
Fr some legs (for example deadlift) + back/bi
These are some realizations i've come to recentlyMy training log:
http://forum.bodybuilding.com/showthread.php?t=143412923
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05-07-2010, 10:32 AM #10
- Join Date: Aug 2008
- Location: London, United Kingdom (Great Britain)
- Age: 35
- Posts: 3,382
- Rep Power: 2803
That statement is so messed up for so many reasons:
1) Have you not considered increasing your calorie/protein intake?
2) If your calorie/protein intake is limited by financial factors, then how come you have decided that of all the muscle groups in your body, the one you're going to ignore is legs?
3) So what if you're not eating enough for big leg growth. You can still squat and gain some strength and size even if it is not big.Strength + Speed = Power
If you never fail, you aren't truly pushing yourself to the limit. If you never push yourself to the limit, how do you know what you're truly capable of?
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05-07-2010, 10:34 AM #11
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