Doing the splits! (routines that is)

[Bignbuff]

Either or, it doesn't matter.

[Kane Fan]

ok there are some things I believe maybe were touched on but not in depth, I didn't read the whole post so forgive me

a Push Pull Legs split is (I've heard) great never personally used it

I would advice a little differently for high or low volume
if you like high volume I'd use db's for the presses and work triceps directly
if you like lower volume I'd use a mid grip on bb and do maybe one tricep direct lift (cg bench or skullcrusheres as my personal preference)
then on pull day I'd use BB's for rows and give biceps maybe 2 lifts bb curls or db curls and hammer curls something like that


also there is the Heavy/Light/Medium idea wich I've heard great things about, PSUPower or soeone would be better able to explain it, or do a search on Bill Starr

also Volume/Frequency/Intensity(actual or vernacular) etc

high volume dosnt' mean bad, if you consider your frequency of the workout and 'intensity' used and you don't go to failure you can do high volume with success
the key is to get all the dots in order
high volume training every set to failure, will generally screw you if your on high frequency as well
see what I' saying?

[nateo101]

Hey BRIT_BEEF, I have been using your 4 day split and I am really enjoying it. But I have been doing some cardio routines that I used to do before I got into a 4 day split. I run a little bit over a mile before each workout and its killing me. I am cutting but only have access to a gym 5 days a week.

What do you suggest to do with cardio on a 4 day split? I have heard it both ways. Running and swimming are what I seem to get the most out of....and I am currently trying to cut more.

[hunk10387]

hey, i got a couple questions...... i found this routine on this site and i was wondering wat u ppl thought of it......

MONDAY: Chest, abs
BB Bench press(4 Sets) Alt DB Bench
BB Incline Bench(4 Sets) Alt DB Incline Bench
Forward Dips(4 Sets) Alt BB/DB Decline Bench
Hanging hip raise (5 Sets)
Crunches on floor (hold weight behind head if necessary)(5 sets)

TUESDAY: back/forearms (6-8 reps)
DeadLifts(4 Sets) Alt Hyperextensions
DB Rows(4 Sets)
Widegrip Chin Ups (5 sets)(5-8 reps, like everything else)
T-Bar Rows(3 Sets)
BB Wrist Curl(5 Sets)
BB Reverse Wrist Curl(5 Sets)

WEDNESDAY: Quadriceps
Barbell squats (5 sets)
Leg presses (5 sets)(do barbell squats second occasionally, i.e., switch the order of these first two exercises)
Barbell lunges (3 sets)

THURSDAY: shoulders/Calfs (6-8 reps)
Military press(5 Sets)
Seated press behind neck (5 sets)
Side laterals Raises(3 sets)
Barbell upright row (5 sets)
DB seated Rear Lat Raises(5 sets)
Seated calf raises (6 sets)
Standing calf raises(6 sets)

FRIDAY: triceps/biceps/abs (6-8 reps)
SkullCrushers(5 Sets)
Close Grip Bench Press(5 Sets) alt Dips
Cable Tri pushdowns V Bar or Rope(3 Sets)
BB Curls(5 sets)
BB Preacher Curls(5 Sets) Alt DB Preacher Curls
DB Incline Curls(3 sets)
Hanging hip raise (5 Sets)
Crunches on floor (5 Sets)

SATURDAY: Hamstrings
Lying leg curls (6 sets)
Barbell 'stiff-legged' deadlifts (6 sets)
'Hyper'extensions (4 sets)

SUNDAY: OFF

[Overload]

Originally posted by hunk10387
hey, i got a couple questions...... i found this routine on this site and i was wondering wat u ppl thought of it......

Too much in my opinion. Only 1 day of rest? You're also overlapping muscles which I tend to avoid. Like doing back and then legs the next day. You use your back when squatting so it may be weaker from doing back the day before. I usually avoid overlapping muscles within a 24 hour period. But that's just me. I'm more of a 3 day split kind of guy.

Good luck.

[hunk10387]

hey thanx for the input..i agree with u htat its too much i just wanted to see wta u guys thought....i think im guna try this routine...

MON (DAY 1) - QUADS AND HAMS
Squat (4 sets) - 12 reps (warmup), 10 reps, 8 reps, 6 reps
Leg Press (3 sets) - 12 reps, 10 reps, 6-8 reps
Leg Extension (2) - 10 reps, 6-8 reps
Leg Curls (3) - 10 reps, 8 reps, 6 reps
Stiff Leg Deadlift (3) - 10, 8, 6

TUE (DAY 2) - CHEST & TRIS
Bench Press (3) - 12, 10, 6-8
Incline Dbell Press (3) - 12, 10, 6-8
Dips (2) - 10, 6-8
Close Grip Bench (3) - 10, 8, 6
Skull Crushers (3) - 10, 8, 6

WED (DAY 3) - CARDIO & ABS

THUR (DAY 4) - BACK & BIS
Deadlift (4) - 12, 10, 8, 6
45* Prone Row (4) - 12, 10, 8, 6
Pullup (3) - 10, 8, 6
Dumbell Row (2) - 10, 6-8
Incline Dbell Curl (3) - 10, 8, 6

FRI (DAY 5) - SHOULDERS/CALVES
Seated Dbell Press (3) - 12, 10, 6-8
Seated Side Laterals (3) - 12, 10, 6-8
Rear Laterals (3) - 10, 8, 6-8
Shrug (3) - 10, 8, 6
Standing Calf Raise (3) - 10, 8, 6
Seated Calf Raise (3) - 10, 8, 6

SAT (DAY 6) - CARDIO & ABS
SUN (DAY 7) - CARDIO (gym, bike ride, or golf or something)

maybe takin out some excercises and adding some other exercises....

thnx again!!

[Mac87]

is 6 sets good for the biceps?

[Overload]

More than enough in my book. Especially if you work them when you do back. Then you could probably get away with just 4 sets for biceps.

[Bignbuff]

Originally posted by Mac87
is 6 sets good for the biceps?

Yup. Train them with intensity.

[Legend Zero]

What ever happend to the workout at home one? I'm very very anxiouse to see that one..as that's the one i need..lol!!!

But i'd like to thank you for the other one's..please if you have time try and finish up the home one.. this is the best write-up i've seen for which excersizes to do and i know your routine for working out at home will be just perfect for me...

[Bignbuff]

BRIT BEEF is pretty busy right now. I'm sure he'll do it when he comes back. If he doesn't come back in another couple days I'll post one for ya. Ok buddy?

[Legend Zero]

Originally posted by bignbuff
BRIT BEEF is pretty busy right now. I'm sure he'll do it when he comes back. If he doesn't come back in another couple days I'll post one for ya. Ok buddy?

Woah hey... yeah thanks alot man.. It's just that i had a workout but i'm a newb and realized it was crap..probbaly thas y no1 responded to my post askin them to critque it..lol.. and when i saw this sticky got excited.. but a bit dissapointed when i saw nothing for the home workout...

But thanks for clarifying and thanks..

[Bignbuff]

What equiptment do you have access to at home?

[Legend Zero]

Originally posted by bignbuff
What equiptment do you have access to at home?

Hey man check your pm.. i just sent you one.. but i have a bench, stationary bike and a treadmill..

[LIFTA fa LIFE]

Brit Beef, great thread man, i highly suggest that any beginners check this out.

[Prowla]

This thread is great, I'm going to be trying out the 4-Day Split for at least a few months. I've been actively getting back into shape for the past month and a half and needed a routine to go with. Great thread, BRIT_BEEF.

[Overload]

Originally posted by Prowla
Great thread, BRIT_BEEF.

Bump.

Was stuck coming up with a new 3 day split and this thread helped alot.

[Crazee_786]

Hi guys, i have a question for Brit_beef or anyone who can help me out, it would be much appreciated

bascially to cut a long story short, i am a beginner. i havent trained for about 8 months, and before that the only expereince I had under my belt was a couple of months of misguided training. I am 18 now, and have much more focus on training and am determined to never give up. in fact, I know i will not.

I have reaserched some, and I am thinking of (initially) doing 4 weeks of full body workouts, 3 times a week, using mainly compound movements, high reps, and getting my form nailed down. I heard this is a good way to 'condition' your muscles and tendons in the beginning (esp. with the 12-15rep range) and also to train the 'neural' pathways in the muscles for intense training later on. This is what I plan to do, starting next week. is this a good idea?

I noted that brit_beef said that beginners can get away with training each bodypart twice a week, due to their lack of intensity i think it was.
I have decided to lower my rep range with this routine, doing 8-12reps, but I am really unsure of how to go about structuring it. Many people are telling me that working out each bodypart twice a week will cause overtraining and no gains, i am so confused. is it a good idea? also how should the volume look like for these types of workout?
The main thing that is hard for me to make out is a good split where I can work each muscle group effectively and not cuse the training of one to effect the other (e.g. chest and triceps training).

I really hope I made sense, and thanks very much for your advice, it would help me out a great deal.

crazee

[Bignbuff]

Crazee, since you're a newbie, pretty much anything will work for you right now. You can follow one of BRIT BEEF's routines or your own 3 times a week. If you're gonna do your own though I suggest you do different exercises for each bodypart on each of the days. For example, for chest, do flat presses on Monday, incline presses on Wednesday, and dumbell flyes on Friday.

Hope this helps.

[Crazee_786]

Originally posted by bignbuff
Crazee, since you're a newbie, pretty much anything will work for you right now. You can follow one of BRIT BEEF's routines or your own 3 times a week. If you're gonna do your own though I suggest you do different exercises for each bodypart on each of the days. For example, for chest, do flat presses on Monday, incline presses on Wednesday, and dumbell flyes on Friday.

Hope this helps.

thanks for your reply buddy!
how long do u think i should do this type of training, before I can get into more "hardcore" splits with higher intensity?

I want to get into a split that works each bodypart twice, with about 15sets per large muscle group in each workout, and 10sets for smaller ones each workout.

the split i would like to do is

back, bis
chest,delts,tris
legs, abs
REST
back, bis
chets, delts, tris
legs, abs

with one workout for each bodypart being of compound movements, and the second with isolation exercises. i will still keep the rep range between 10-15 though, i dont want to jump into heavy training (e.g. max-ot) straight away.


thanks for your advice, i really appreciate it

[Bignbuff]

I would do this training for about 2-3 months and then get on a split working each bodypart once per week.

Your split right now is too many days and way too much volume, I would stick to pretty much all compound movements. A full body routine twice per week would do. Make sure you're using proper form even if it means going light in the beginning. Something like this would be good.

Monday-
Squats
Stiff Legged Deadlifts
Calf Raises
Incline Presses(barbell or dumbbell)
Lat Pulldowns or Pullups
Military Press(barbell or dumbbell)
Skullcrushers(lying triceps extension)
Barbell Curls
Crunches

Thursday-
Deadlifts
Leg Press
Flat Presses(barbell or dumbbell)
Bent Over Barbell Rows
DB Side Laterals & Bent Over Raises (1 set of each)
DB Shrugs
Close Grip Bench Press
Preacher Curls
Reverse Crunches

Do 2 sets of 6-10 reps on each exercise. For abs, you need to experiment as far a reps go. Some people respond better to higher reps with no resistance while others respond better to lower reps with resistance.

Hope this helps.

[Long]

Hey Beefy,
i need your help man.
I like your bulking routine as thats what i'm trying to do as i'm sadly under 60 kg. I need a good 4 day bulking split that uses all the best bulking tech's while only useing 25 kg as thats all the weight i have right now. I have a Bb,db's,bench with leg ext.

Keeping those facts in mind it would be GREAT if you could please put a bulking routine together for me.

Greatly apreciateive -Long

[Bignbuff]

Originally posted by Long
Hey Beefy,
i need your help man.
I like your bulking routine as thats what i'm trying to do as i'm sadly under 60 kg. I need a good 4 day bulking split that uses all the best bulking tech's while only useing 25 kg as thats all the weight i have right now. I have a Bb,db's,bench with leg ext.

Keeping those facts in mind it would be GREAT if you could please put a bulking routine together for me.

Greatly apreciateive -Long

I'm not BritBeef but I can help you. Can you get a pullup bar? That would really help. How about this?

Monday-Chest, Triceps
Incline DB Press 3x6-10
Flat Barbell Press 3x6-10
Decline DB Press 2x6-10
Flat DB Flyes 2x8-10
Skullcrushers(lying triceps ext) 2x6-10
Close Grip Bench Press 2x6-10

Wednesday-Back(if you get a pullup bar we'll change this ), Biceps, Traps
Deadlifts 4x6-10
Bent Over Barbell Rows 4x6-10
DB Rows 3x6-10
Barbell Curls 2x6-10
Alternating Hammer Curls 2x12-20(6-10 each arm)
DB Shrugs 3x8-12

Friday-Legs, Shoulders
Squats 4x6-12
Lunges 2x6-12
Stiff Legged Deadlifts 3x6-10
Leg Extension 2x6-10
DB Calf Raises 3x8-12
DB Military Press 3x6-10
DB Side Laterals 2x8-10
DB Bent Over Raises 2x8-10

Hope this helps.

[sh1t box alley]

just what i was looking 4 ....bump

[Bignbuff]

Originally posted by **** box alley
just what i was looking 4 ....bump

Glad it helped.

PS. You don't have to bump it though since it's a sticky.

[muscledream]

hey guys, im going to be turing 21 in october. I have been doing a modified version of the 4 day splits basically for my whole lifting career (4years). I have tried max-ot too.
I have made some great gains so far, but id like to start devolping more of a bodybuilders body. can anyone hook me up with a good program for muscle size? Thanks alot

[Bignbuff]

Originally posted by muscledream
hey guys, im going to be turing 21 in october. I have been doing a modified version of the 4 day splits basically for my whole lifting career (4years). I have tried max-ot too.
I have made some great gains so far, but id like to start devolping more of a bodybuilders body. can anyone hook me up with a good program for muscle size? Thanks alot

I'd try the intermediate or advanced four day splits on here would be good for you.

[Sig]

Originally posted by Kane Fan
ok there are some things I believe maybe were touched on but not in depth, I didn't read the whole post so forgive me

a Push Pull Legs split is (I've heard) great never personally used it

I would advice a little differently for high or low volume
if you like high volume I'd use db's for the presses and work triceps directly
if you like lower volume I'd use a mid grip on bb and do maybe one tricep direct lift (cg bench or skullcrusheres as my personal preference)
then on pull day I'd use BB's for rows and give biceps maybe 2 lifts bb curls or db curls and hammer curls something like that


also there is the Heavy/Light/Medium idea wich I've heard great things about, PSUPower or soeone would be better able to explain it, or do a search on Bill Starr

also Volume/Frequency/Intensity(actual or vernacular) etc

high volume dosnt' mean bad, if you consider your frequency of the workout and 'intensity' used and you don't go to failure you can do high volume with success
the key is to get all the dots in order
high volume training every set to failure, will generally screw you if your on high frequency as well
see what I' saying?

i find the idea of cycling high volume and high intenisty useful.i'm thinking of doin 4 weeks of high volume then switch to 2 weeks of high intensity and repeat.wat do u guys think of this?
also wat shld be the no. of reps and sets done for high volume and high intensity?

[zia]

well now i have find da perfect place 2 ask my question ::

this is my routine :

Saturday – Chest/Triceps/Abs

Bench Press – 4 sets of 6-8
Incline Bench Press – 4 sets of 6-8
Dips leaning forward – 3 sets of 6-10 (or failure)
Skull Crunchers – 2 sets of 6-8
Close-Grip Bench Press – 2 sets of 6-8 (directly after skull crunchers)
Weighted Decline Sit-ups – 3 sets of 6-10
Weighted Crunches – 3 sets of 15-20

Sunday – Back/Biceps /Forearms

Dead lifts – 4 sets of 6
Weighted wide grip chins – 3 sets of 6-8
Weighted Close grip chins – 3 sets of 6-8
Bent Over Rows – 3 sets of 6-8
EZ-Bar Curls – 3 sets of 6-8
Forearm Barbell Curls – 3 sets of 10-15
Forearm Dumbbell Curls – 3 sets of 10-15


Monday – OFF


Tuesday – Shoulders/Traps

Dumbbell Shoulder Press – 3 sets of 6-8
Side Lateral Raises – 3 sets of 6-8
Bent Rear Lateral Raises – 3 sets of 6-8
Dumbbell Shrugs – 2 sets of 10-12
Barbell Shrugs – 2 sets of 6-8


Wednesday – Legs/Calves

Squats – 4 sets of 6-8
Leg Press – 4 sets of 6-8
Stiff Leg Dead Lifts – 4 sets of 6-8
Lunges – 3 sets of 6-8
Seated Calf Raises – 3 sets of 10-15
Calf Press – 3 sets of 10-15


Thursday - OFF


Friday - OFF

i am doing this work-out for 12 weeks i am just a biggener after this work-out for 12 weeks i wwant a new work-out bcuz i think variety is da key 2 success so plz tell me a good work-out i am 15 years old wieght 132lbs with B.F 12-13%.

[Bignbuff]

That looks great zia!