4 times a day change up ???

[Bosnian_Brawler]

What do you guys think of this training schedule:

Only 4 times a week and spliting your body parts as following:

4 exercises for Chest and 2 for Triceps

4 exercises for Legs and 2 for Biceps

4 excercises for Shoulders and 2 Triceps

4 exercises for Back and 2 for Biceps

ABS every day

Is that sufficient in your opinion.

 

[BILLYGRINGO]

lots of arm strain in their, remember you use your arms in most every excercise except legs, I can see the concept, but I think if your going heavy on the " 4 main days" your arms will be like rags at the end of the week.

just my thoughts

gringo

 

[Reinheart]

I wouldn't do that. It's a bad, desperate and non-productive attempt to make your arms grow. You can train your arms twice weekly but don't overdo it.

I would do:

Day 1: Chest, Triceps
Day 2: Back, Biceps
Day 3: Rest
Day 4:Shoulders + Traps
Day 5: Legs
Day 6: Arms (Heavy day)

 

[MaxRep]

What do you guys think of this training schedule:

Only 4 times a week and spliting your body parts as following:

Is there some reason to only workout 4x/week?

The problem is your upper body is getting worked 3x/week and lower is only 1x/week. You can not usually stay balanced with that kind of lopsided effort.

Try to either get another leg day in there or revamp your 4 days so the upper/lower effort is more similar.

Also, that's way too much arm training. You're working your arms every day and that won't allow for much growth.

Good luck,
MaxRep

 

[role model]

Is there some reason to only workout 4x/week?

The problem is your upper body is getting worked 3x/week and lower is only 1x/week. You can not usually stay balanced with that kind of lopsided effort.

Try to either get another leg day in there or revamp your 4 days so the upper/lower effort is more similar.

Also, that's way too much arm training. You're working your arms every day and that won't allow for much growth.

Good luck,
MaxRep

Mine is similar to what you said since leg size has always been my weakness:

4 exercises for Chest and 2 for Biceps
4 exercises for Legs and Abs
3 exercises for Shoulders, 1 Rear delts and 2 Triceps
4 exercises for Back and 1 Traps
4 exercises for Legs and Abs
off
off

Depending on how I feel I may take one of my off days during the week.
I train more by how I feel, than a set rigid routine.

 

[Bosnian_Brawler]

Is there some reason to only workout 4x/week?

The problem is your upper body is getting worked 3x/week and lower is only 1x/week. You can not usually stay balanced with that kind of lopsided effort.

Try to either get another leg day in there or revamp your 4 days so the upper/lower effort is more similar.

Also, that's way too much arm training. You're working your arms every day and that won't allow for much growth.

Good luck,
MaxRep

I am actually doing something little different, but I would like to change my routine....Five days a week would be nice, but I am too busy with work and school, so 4 times a week is the best I can do. Also whenever I used to train 5 days a week, I felt tired and exhausted, so I I like to have a day off between the days I train. I think I might just do my biceps and triceps once a week and hit it with three exercises each......

Than I could add another day for legs....

Day 1:
Chest 4, legs 2

Day 2:
Back 4, Biceps 3

Day 3:
Legs 3 , Triceps 3

Day 4:
Shoulders 4, Traps 2

 

[MaxRep]

RM, without going into any specifics about your workouts, that split looks good.

BB, that looks much better. If it were me, I would do nothing but squats with chest day and go high volume... meaning somewhere around 2-3 warm up sets with 20-30 reps and then do 5-6 working sets with 10-20 reps. (reps decreasing as weight goes up)

Then on leg day with triceps, I'd do the triceps first and then do a balls out leg workout starting with lower rep heavy squats, and whatever other exercises you want to do from there.

The only other thing to consider is possibly moving the second leg day to day 4. Only 1 day between leg workouts may not be enough.

Don't forget calves, which unless you're gifted there, you'll want to do calves on both leg days.

Good luck!
MaxRep

 

[FiberSynk]

Im going to have to submit my unsolicited opinion here and say that IMHO legs are more productive when an entire day is dedicated to them, your can completely and violently exhaust them with squats and front squats then go into grow mode with leg press and vomitus lunges. To take my squads from 27-29.5 inches involved unbeliviable quantities of whey, glutamine and sweat 2 sets of squats is enough to get some bloodflow and perhaps a pump thats it.

 

[MaxRep]

2 sets of squats is enough to get some bloodflow and perhaps a pump thats it.

I and probably most everyone would completely agree. Who's only doing 2 sets of squats?

Best regards,
MaxRep

 

[MaxRep]

Day 1:
Chest 4, legs 2

Day 2:
Back 4, Biceps 3

Day 3:
Legs 3 , Triceps 3

Day 4:
Shoulders 4, Traps 2

Fiber,
If you are looking at this and thinking 4 sets of chest and 2 sets of squats... that's not what he means.

The numbers after the bodypart are the number of exercises for each bodypart, not the number of sets.

Best regards,
MaxRep

 

[FiberSynk]

How many sets per exercise for legs? I assume 4-5? Because thats about where it starts to become productive....... I mean, a quadricep has 4 parts and thats for pure quad exercises, a pec is basically 1 part, 2 technically but you understand where I am going with this.

 

[role model]

How many sets per exercise for legs? I assume 4-5? Because thats about where it starts to become productive....... I mean, a quadricep has 4 parts and thats for pure quad exercises, a pec is basically 1 part, 2 technically but you understand where I am going with this.

I don't understand where your going with this at all, and mega sets are not best for muscle growth as far as I know. After your warmed up 2 sets from there is sufficient per exercise with 1 or 2 forced reps if you have a partner or a drop set if you by yourself.

Do not be tempted to add more sets! Instead, try to set a new rep or weight record for yourself every workout, strive to be better each time you go into the gym. Not just add more sets going only to 80% of failure.
Load & failure are more important than mega sets @ 80%.

Like Dorian Yates always said "You can work out hard or you can workout long, but you cannot do both."

 

[FiberSynk]

I don't understand where your going with this at all, and mega sets are not best for muscle growth as far as I know. After your warmed up 2 sets from there is sufficient per exercise with 1 or 2 forced reps if you have a partner or a drop set if you by yourself.

Do not be tempted to add more sets! Instead, try to set a new rep or weight record for yourself every workout, strive to be better each time you go into the gym. Not just add more sets going only to 80% of failure.
Load & failure are more important than mega sets @ 80%.

Like Dorian Yates always said "You can work out hard or you can workout long, but you cannot do both."

Well first off I dont know what a mega set is, I was speaking about the number of sets not the number of reps per set. And 2 sets per exercise is essentially a synopses of HIT which is definately NOT the best way to train for 95% of people. Not every human being can increase their weight lifted every 180 hours especially natural ones, and part of proggressive overload is volume and weight.....not just weight, mindlessly loading on plates isnt always beneficial. Perhaps the same weight lifted with 2x more reps ect....ANd if I was doing 2 exercises for my legs I would definately be tempted to add more sets
I can count the number of proffessional BB's that do 2 sets of working squats (if they do heavy backsquats anymore that is) on one hand:
Zero.
And failure is failure, 80% of failure cant exist bc you cant quantify nothing, now 80% of 1rm can, which is far to light to be a working set of any kind, especially on legs unless it's inside a drop set of some type.
Yes dorian yates was the man.

 

[Bosnian_Brawler]

RM, without going into any specifics about your workouts, that split looks good.

BB, that looks much better. If it were me, I would do nothing but squats with chest day and go high volume... meaning somewhere around 2-3 warm up sets with 20-30 reps and then do 5-6 working sets with 10-20 reps. (reps decreasing as weight goes up)

Then on leg day with triceps, I'd do the triceps first and then do a balls out leg workout starting with lower rep heavy squats, and whatever other exercises you want to do from there.

The only other thing to consider is possibly moving the second leg day to day 4. Only 1 day between leg workouts may not be enough.

Don't forget calves, which unless you're gifted there, you'll want to do calves on both leg days.

Good luck!
MaxRep

That sounds good...I will try to do that starting today....In regard to days between leg workouts, whenever I say day1 and day2, I don't go to gym 2 days in a row....I take day off between workouts......I usually go to gym, monday, wednesday, friday and sunday....So there is enough time for muscles to recover....

 

[role model]

Well first off I dont know what a mega set is, I was speaking about the number of sets not the number of reps per set. And 2 sets per exercise is essentially a synopses of HIT which is definately NOT the best way to train for 95% of people. Not every human being can increase their weight lifted every 180 hours especially natural ones, and part of proggressive overload is volume and weight.....not just weight, mindlessly loading on plates isnt always beneficial. Perhaps the same weight lifted with 2x more reps ect....ANd if I was doing 2 exercises for my legs I would definately be tempted to add more sets
I can count the number of proffessional BB's that do 2 sets of working squats (if they do heavy backsquats anymore that is) on one hand:
Zero.
And failure is failure, 80% of failure cant exist bc you cant quantify nothing, now 80% of 1rm can, which is far to light to be a working set of any kind, especially on legs unless it's inside a drop set of some type.
Yes dorian yates was the man.

You seem to have a very hard time reading English.

1] mega = a lot

2]2 sets per exercise is not what I said, I said 2 work sets if you know what that means; to beyond failure. (The 2 sets does not include the warm ups)

3]If you still have all kinds of strength and energy after doing 2 sets beyond failure on an exercise your not going beyond failure.

4]Where in my post did I say 2 exercises?

5]You said, "I can count the number of professional BB's that do 2 working sets is Zero. "

Answer: they just about all do it. What have you been reading? Including Dorian Yates. Look for yourself Dorianyates.net
Your interpretation of the English language is very poor if you honestly believe zero BB'ers train the Way I explained.

6] You completely missed my point again about the comment 80%.
I meant why stop at 10 when you can do 13 reps but not the 14th in a work set. thats failure.

7]Are you from America? There seems to be a communication barrier.

 

[FiberSynk]

You seem to have a very hard time reading English.

1] mega = a lot

2]2 sets per exercise is not what I said, I said 2 work sets if you know what that means; to beyond failure. (The 2 sets does not include the warm ups)

3]If you still have all kinds of strength and energy after doing 2 sets beyond failure on an exercise your not going beyond failure.

4]Where in my post did I say 2 exercises?

5]You said, "I can count the number of professional BB's that do 2 working sets is Zero. "

Answer: they just about all do it. What have you been reading? Including Dorian Yates. Look for yourself Dorianyates.net
Your interpretation of the English language is very poor if you honestly believe zero BB'ers train the Way I explained.

6] You completely missed my point again about the comment 80%.
I meant why stop at 10 when you can do 13 reps but not the 14th in a work set. thats failure.

7]Are you from America? There seems to be a communication barrier.

Yes I am from america, and I am english major loz, You needed to have a coma in there at "after youve warmed up, two sets is sufficent ect......" Because as it reads now you are saying after youve warmed up two sets is sufficent after the grammatical fix it makes abit more sense. The point of me saying going beyond failure isnt always the best is exactly that, even the hardcore HIT's macro cycle uber heavy and lighter training days. You cant train beyond failure in 100% of working sets, and yes I know what that is lol......all the time, its just not feasible especially assuming one is natural, things might change with street support. And i could deduce what 80% of failure means.....
A non failure set doenst always have to be a "megga set". I mean I follow a fairly rudimentary BB program that cycles in sets of 8 reps on squats with 60-90 seconds of rest between. Yeah on my first i could probably rate it as 80% of my max number of reps, but 4 sets later 8 reps is failure ect.....And actually, if you want to get really technical, the current literature supporst only going to failure on your last set, multiple failure sets don't improve strength/mass anymore and just essentially force a more catabolic state and inhibbit repair/adaption as well as cutting a workout short. TOL is a well proven adaption mechanism, and blowout sets inhibbit a certain bare minimum TOL, I am speaking semantics here but you get my point, HIT 100% of the time worked for Dorian yeah, but the bulk of evidence suggest it is NOT the best way to train, especially all the time. I was moreso trying to lay out a more standard "noob" regiment if you will.
The current Mr. Olympia never trains to failure btw. I dont want to get into an internet argument about which bb do what, but my point is that on all the major IFBB pro's legit workout plans they never have less than 3 sets per exercise, chalk it up to the fact that maybe theyve already done their hardcore growing but nonetheless I can link them in almost decending order of placement in comps.

 

[Grizzly]

Yes I am from america, and I am english major loz, You needed to have a coma in there at "after youve warmed up, two sets is sufficent ect......" Because as it reads now you are saying after youve warmed up two sets is sufficent after the grammatical fix it makes abit more sense. The point of me saying going beyond failure isnt always the best is exactly that, even the hardcore HIT's macro cycle uber heavy and lighter training days. You cant train beyond failure in 100% of working sets, and yes I know what that is lol......all the time, its just not feasible especially assuming one is natural, things might change with street support. And i could deduce what 80% of failure means.....
A non failure set doenst always have to be a "megga set". I mean I follow a fairly rudimentary BB program that cycles in sets of 8 reps on squats with 60-90 seconds of rest between. Yeah on my first i could probably rate it as 80% of my max number of reps, but 4 sets later 8 reps is failure ect.....And actually, if you want to get really technical, the current literature supporst only going to failure on your last set, multiple failure sets don't improve strength/mass anymore and just essentially force a more catabolic state and inhibbit repair/adaption as well as cutting a workout short. TOL is a well proven adaption mechanism, and blowout sets inhibbit a certain bare minimum TOL, I am speaking semantics here but you get my point, HIT 100% of the time worked for Dorian yeah, but the bulk of evidence suggest it is NOT the best way to train, especially all the time. I was moreso trying to lay out a more standard "noob" regiment if you will.
The current Mr. Olympia never trains to failure btw. I dont want to get into an internet argument about which bb do what, but my point is that on all the major IFBB pro's legit workout plans they never have less than 3 sets per exercise, chalk it up to the fact that maybe theyve already done their hardcore growing but nonetheless I can link them in almost decending order of placement in comps.

I have a degre in English. In my professional opinion, you might want to change majors because you surely don't demonstrate proper writing technique.

Hint: Paragraphs are great things.

 

[role model]

I have a degre in English. In my professional opinion, you might want to change majors because you surely don't demonstrate proper writing technique.

Hint: Paragraphs are great things.

LMAO

 

[MaxRep]

I have a degre in English. In my professional opinion, you might want to change majors because you surely don't demonstrate proper writing technique.

Hint: Paragraphs are great things.

Good to see you around Grizz... don't be a stranger.

Best regards,
MaxRep

 

[FiberSynk]

sigh:/ Paragraphs are overrated on the internet, commas change the meaning of a sentence/phrase, paragraphs may ease the reading but they don't really effect comprehension.