How Does This Look For A 4 Day Upper/lower Split??

[heavylifter954]

monday- upper
flat bench- 3 x 6-8
military press- 3 x 6-8
incine hammerstrength- 2 x 6-8
rack deads- 3 x 4-6
rack chins- 3 x 6-8
overhead db extension- 3 x 6-8
bb or db curl- 3 x 6-8

tuesday- lower
front squats- 4 x 8-10
leg curls- 4 x 6-8
calf raise- 3 x 10-12
abs

wednesday- off

thursday- upper
incline bench- 3 x 6-8
db shoulder press- 3 x 6-8
decline hammer strength- 3 x 6-8
bb rows- 3 x 6-8
lat pulldowns- 3 x 6-8
reverse smith press- 3 x 6-8
reverse or hammer curls- 3 x 6-8

friday- lower
back squats- 3 x 6-8
sldl- 3 x 4-8
calf raise- 3 x 10-12
abs- 3 x 8-12

saturday and sunday- off


THEESE WORKOUTS WILL NOT BE TAKEN TO FAILURE BESIDES CALVES i will train each bodypart 2 times a week not to failure and every 2-3 weeks train every body part once a week to failure and return to 2 times a week not to failure......am i going crazy or does this sound like it might work.


also what are the adantages of failure and not failure traning...i think ill be able to keep up better frequency and intensity this way

[Celticfan]

Excellent. But like i say to everyone else. When doing full body splits change rep range for every workout. The studies show this is a far superior way of training.

Weldone tho.

[heavylifter954]

i was thinking of doing 4-6, 6-8,8-10 and then taking the next week to failure with 6-8 reps

[Celticfan]

i was thinking of doing 4-6, 6-8,8-10 and then taking the next week to failure with 6-8 reps

I would not start heavy on your load, i would begin with higher reps (e..g 9-12) then gradually work down to 4 reps. Then repeat. This way u can overload more efficiently. No need to goto failure, unless u want to do some intensity techniques like R/P

[heavylifter954]

why would that overload it more??

[Celticfan]

why would that overload it more??

Because u can go heavier everyweek.

Then deload the intensity to give ur muscles a rest, once u repeat the cycle.

[RipStone]

monday- upper
flat bench- 3 x 6-8
military press- 3 x 6-8
incine hammerstrength- 2 x 6-8
rack deads- 3 x 4-6
rack chins- 3 x 6-8
overhead db extension- 3 x 6-8
bb or db curl- 3 x 6-8

tuesday- lower
front squats- 4 x 8-10
leg curls- 4 x 6-8
calf raise- 3 x 10-12
abs

wednesday- off

thursday- upper
incline bench- 3 x 6-8
db shoulder press- 3 x 6-8
decline hammer strength- 3 x 6-8
bb rows- 3 x 6-8
lat pulldowns- 3 x 6-8
reverse smith press- 3 x 6-8
reverse or hammer curls- 3 x 6-8

friday- lower
back squats- 3 x 6-8
sldl- 3 x 4-8
calf raise- 3 x 10-12
abs- 3 x 8-12

saturday and sunday- off


THEESE WORKOUTS WILL NOT BE TAKEN TO FAILURE BESIDES CALVES i will train each bodypart 2 times a week not to failure and every 2-3 weeks train every body part once a week to failure and return to 2 times a week not to failure......am i going crazy or does this sound like it might work.


also what are the adantages of failure and not failure traning...i think ill be able to keep up better frequency and intensity this way

looks like you could add some more lower body work. try these lower body days instead. IMO its a good idea to break up your lower body as far as movementst...the first day is a qaud emphasis day and the 2nd day is a hip emphasis day...

Quad emphasis, hip light
Squats
Bulgarian split squats
SLDL's
Leg press
Abs/calves


Hip emphasis quads light
Deadlift
Good mornings
lunges
GHRs
abs/calves

[heavylifter954]

looks like you could add some more lower body work. try these lower body days instead. IMO its a good idea to break up your lower body as far as movementst...the first day is a qaud emphasis day and the 2nd day is a hip emphasis day...

Quad emphasis, hip light
Squats
Bulgarian split squats
SLDL's
Leg press
Abs/calves


Hip emphasis quads light
Deadlift
Good mornings
lunges
GHRs
abs/calves

that would be good if i didnt do rack deads on the first upper day..i chose front squats since its easier on my lower back and cant do sldls since i did rack deads the previous day..and on the 2nd lower day i did back squats and sldl..anyway im not that concerned with my legs im more concerned with getting upper back and arms up to par

[RipStone]

that would be good if i didnt do rack deads on the first upper day..i chose front squats since its easier on my lower back and cant do sldls since i did rack deads the previous day..and on the 2nd lower day i did back squats and sldl..anyway im not that concerned with my legs im more concerned with getting upper back and arms up to par

i see. still, IMO you should do more than 4 lower body exercises. add lunges,good mornings, GHRs, etc

[Celticfan]

i see. still, IMO you should do more than 4 lower body exercises. add lunges,good mornings, GHRs, etc

I only do 3 for strength and size days.

[heavylifter954]

im doing 2 big exersizes but im also doing 4 sets not 3...its enough for me

[RipStone]

im doing 2 big exersizes but im also doing 4 sets not 3...its enough for me

yea, i am sure you know your body and what it needs, etc. good luck with the routine man.

[heavylifter954]

thanks but my real question was how do you think hitting each bodypart 2 times a week not to failure and on the third week once a week to failure. and repeat it

[RipStone]

thanks but my real question was how do you think hitting each bodypart 2 times a week not to failure and on the third week once a week to failure. and repeat it

instead of doing that, you should consider doing dual factor training. that is you load and dealod. it goes like this for example...

loading:
week 1: 4x5
week 2: 5x4
week 3: 6x3
week 4: 7x2(plus some singles)
week 5, de-load: 2x4-5
week 6: depending on how you feel repeat week 5 again or start loading