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Getbig Main Boards => Gossip & Opinions => Topic started by: escrima on July 06, 2020, 11:10:26 AM
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do you guys train chest & triceps together on a 4 day split? i just don´t like it so i prefer chest & biceps. looking for big Gainz
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4 day splits only work if you are using lots of gear.
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1. Chest. 2. Back 3. Legs 4. Delt and arms. 5. Off
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do you guys train chest & triceps together on a 4 day split? i just don´t like it so i prefer chest & biceps. looking for big Gainz
Do Dorian’s split
(https://i.pinimg.com/originals/76/01/08/7601083b857c8862e211f760b89006bc.jpg)
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All of this is meaningless. You have a genetically determined recovery and supercompensation rate and even then it goes in 4-6 weeks cycles based on your endocrine system.
Do a simple experiment: Pick one exercise and do as many sets as you want to whatever level of failure you care to go to. Then repeat it with varying recovery times (days) between sessions. Whatever amount of time it takes until you recover enough to where you actually get stronger (more reps, sets whatever) is your minimum recovery/supercompensation period. some people actually can recover in 24 hours while others have been measured to take 2 weeks depending on exercise intensity.
Bear in mind that even sticking to this newly discovered recovery period will only work for a short period of time (weeks) before you plateau and ultimately regress unless you take a larger recovery break.
If you take hormones its a totally different game.
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do you guys train chest & triceps together on a 4 day split? i just don´t like it so i prefer chest & biceps. looking for big Gainz
Your arms and shoulders are pretty good, your chest is weak ,if I was you I would just work on my chest 5 times a week
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4 day splits only work if you are using lots of gear.
nope
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nope
You would be much better off increasing the frequency. Check out naturalgallantbodybuildi ng on youtube. Jason Gallant is a nattie who knows what he is talking about.
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You would be much better off increasing the frequency. Check out naturalgallantbodybuildi ng on youtube. Jason Gallant is a nattie who knows what he is talking about.
never heard of him but i will look him up
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4 day splits only work if you are using lots of gear.
If natty, you can get away with it before age 35. After that, need to take a few days off in between.
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My current routine at 54 years old:
1. Chest and Back
2. Off
3. Shoulders and Arms
4. Off
5. Legs
6. Off
repeat.
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4-day split:
M - Push (Chest/Shoulders/Tri's)
T - Pull/Legs (Legs/Back/Biceps)
W - rest
TR - Push
F - Pull/Legs
Sa - Rest
Su - Rest
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If natty, you can get away with it before age 35. After that, need to take a few days off in between.
Only if you keep the volume high. You can increase the frequency while keeping the volume per workout down and you can workout almost everyday.
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Only if you keep the volume high. You can increase the frequency while keeping the volume per workout down and you can workout almost everyday.
I did the Bulgarian thing when I was young. It worked well, but having to go to the gym 6-7 days a week takes and mental and physical toll on you. Higher volume workouts mean less gym visits, much more convenient.
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I did the Bulgarian thing when I was young. It worked well, but having to go to the gym 6-7 days a week takes and mental and physical toll on you. Higher volume workouts mean less gym visits, much more convenient.
True, I work out at home.
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My current routine at 54 years old:
1. Chest and Back
2. Off
3. Shoulders and Arms
4. Off
5. Legs
6. Off
repeat.
i can understand the Rest time here but it's a Lot maybe too much for me. I did like training on an upper / lower Split too
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i can understand the Rest time here but it's a Lot maybe too much for me. I did like training on an upper / lower Split too
I've used all types of different training methods over the last 35 years and I've discovered higher volume works best for me. 15-20 sets each for chest, back and legs. It takes me 5-6 days before I can train them again. H.I.T. doesn't work for me because the heavier weights required in that protocol fucks up my joints and back. Getting old definitely sucks. You gotta be able to adapt and improvise with age.
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do you guys train chest & triceps together on a 4 day split? i just don´t like it so i prefer chest & biceps. looking for big Gainz
Please go fuck yourself sir.
TIA
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I've used all types of different training methods over the last 35 years and I've discovered higher volume works best for me. 15-20 sets each for chest, back and legs. It takes me 5-6 days before I can train them again. H.I.T. doesn't work for me because the heavier weights required in that protocol fucks up my joints and back. Getting old definitely sucks. You gotta be able to adapt and improvise with age.
Yes very true but i don't use so much Volume. I get your point though. I use at Most 3 heavy Sets on a given exercise. Sometimes only two.
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my schedule is
Chest Triceps
back, biceps Abs
Shoulders
Legs Abs
off
Repeat
I don't know if its optimum but I find it works for me
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Lower Body
Upper Body
Legs
Push
Pull
Simple. Frequency of 2x week (no dumb bro split). Distribute volume and intensity so that the first two days are more compound based with heavier loads, with the last three being more focused on accessory work and all the funky angles etc. Connective tissue recovery not a concern because week starts with heavier loads (first two days) then progresses to lighter loads!
You can think of first two days as 'heavy duty' and the last three as 'pump work' best of both worlds! 8)
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Lower Body
Upper Body
Legs
Push
Pull
Simple. Frequency of 2x week (no dumb bro split). Distribute volume and intensity so that the first two days are more compound based with heavier loads, with the last three being more focused on accessory work and all the funky angles etc. Connective tissue recovery not a concern because week starts with heavier loads (first two days) then progresses to lighter loads!
You can think of first two days as 'heavy duty' and the last three as 'pump work' best of both worlds! 8)
this would be a good idea so can work on any weak areas, bodparts. Works for you looking At your picture.
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I dont train chest anymore, nor do I train biceps
I do have a bench day though that is mainly tricep work (close grips, jm press, board press/lockouts) and I have a 2nd tricep day later in the week.
no split or routine is any better than any other. its the one you like and stick to that is best
push, pull legs is goofy though
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The positive is that people will learn to cook and relax.
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The positive is that people will learn to cook and relax.
You must love quoting me. :D
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You must love quoting me. :D
Love that quote Narcy! :D
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The positive is that people will learn to cook and relax.
yes, edibles, gaba, phenibut, crockpot cooking, some relation things i employ daily.
too lazy to really prep/cook, but throwing a bunch of chicken or meat into a crock or instapot, with veggies and let it go, is quite healthy and good. (and easy for us lazy)
cooking to me is like yard work, mind numbing/boring, i do the minimum each week to get by and look (or in foods case, eat) good.
got a neighbor who spends each waking moment when not at work, in his yard slaving away, he is pretty brain-dead too. fri night right after working all week, all day (dusk to dawn) on SAT and SUN. doesnt lift, drink, weed, nothing, jsut cigarettes and yard work
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yes, edibles, gaba, phenibut, crockpot cooking, some relation things i employ daily.
too lazy to really prep/cook, but throwing a bunch of chicken or meat into a crock or instapot, with veggies and let it go, is quite healthy and good. (and easy for us lazy)
cooking to me is like yard work, mind numbing/boring, i do the minimum each week to get by and look (or in foods case, eat) good.
got a neighbor who spends each waking moment when not at work, in his yard slaving away, he is pretty brain-dead too. fri night right after working all week, all day (dusk to dawn) on SAT and SUN. doesnt lift, drink, weed, nothing, jsut cigarettes and yard work
i knew a guy like that, was more worried about his fucking plants than his wife. She was screwing around for years.
When He was at work she got visits then later the bed sheets were out on the washing line.. 😁😁 :D
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Please go fuck yourself sir.
TIA
LOL!
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i knew a guy like that, was more worried about his fucking plants than his wife. She was screwing around for years.
When He was at work she got visits then later the bed sheets were out on the washing line.. 😁😁 :D
At least she cleaned up the mess.
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Favourite split is
Chest and upper back
Legs
Shoulders and upper back
Arms
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Favourite split is
Chest and upper back
Legs
Shoulders and upper back
Arms
One thing i noticed is my chest takes longer to recover than my back. so what i am doing now is separate days splitting my body in two. back in one workout, chest in the other. two days off in between workout 1 & 2. see how it goes.
I think people forget that some muscles recover faster than others so something to think about when making a split.
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after my workout i decided to do some neck training. saw this fine video. great neck workout6:16. Those Good Morning darlings aint too bad either ;D seriously neck felt great today.
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A bit off topic but what is the best way to build legs without access to a squat rack, leg press and leg curls?
With the gyms closed I'm mainly doing deadlifts, goblet squats and bodyweight squats but I've still lost muscle.
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A bit off topic but what is the best way to build legs without access to a squat rack, leg press and leg curls?
With the gyms closed I'm mainly doing deadlifts, goblet squats and bodyweight squats but I've still lost muscle.
I would do one legged squats off a flat bench if you need weight add it.
Do this before it as a pre-exhaust :D
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The one where you add 3 more days.
Seriously though. What’s your diet look like? Is it even worth it to train if the diet isn’t on point?
Bench
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so this is what i am doing now
Day 1: Back, shoulders, Biceps , Abs
OFF
OFF
Day 2: Chest, Legs, Triceps, calves.
OFF
OFF
Repeat...Workout 1
training neck in there too. after chest legs then triceps so a rest for my triceps. just can´t train them directly after chest. see how it goes. I find also back is good to train with shoulders.
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so this is what i am doing now
Day 1: Back, shoulders, Biceps , Abs
OFF
OFF
Day 2: Chest, Legs, Triceps, calves.
OFF
OFF
Repeat...Workout 1
training neck in there too. after chest legs then triceps so a rest for my triceps. just can´t train them directly after chest. see how it goes. I find also back is good to train with shoulders.
This one is good once you get rid of all the off days
Bench
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This one is good once you get rid of all the off days
Bench
no...the rest days are when i will grow like a weed. I can feel my muscles growing, getting tighter...the blood flow carrying away the waste products. heeling my muscle fibers. mind muscle connection...
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Why is the ability to recover a fixed value when everything else about us is adaptable? What if capacity for recovery increases with a demand for accelerated recovery? Plenty of guys out there doing a lot more than we do.
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Why is the ability to recover a fixed value when everything else about us is adaptable? What if capacity for recovery increases with a demand for accelerated recovery? Plenty of guys out there doing a lot more than we do.
A good point Worm, i myself have a very physical job. I work up on roofs all day so a typical bro split just would be too much. I mean if i have sore legs or lower back i suffer climbing up on roofs. I really need the days off. I also look forward to my workouts if spaced out..full of pep. ready to battle the weights and lift a decent poundage.
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no...the rest days are when i will grow like a weed. I can feel my muscles growing, getting tighter...the blood flow carrying away the waste products. heeling my muscle fibers. mind muscle connection...
If your diet was on point you wouldn’t need to be “recovering” so much.
Bench
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If your diet was on point you wouldn’t need to be “recovering” so much.
Bench
F#ck off ::)
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A good point Worm, i myself have a very physical job. I work up on roofs all day so a typical bro split just would be too much. I mean if i have sore legs or lower back i suffer climbing up on roofs. I really need the days off. I also look forward to my workouts if spaced out..full of pep. ready to battle the weights and lift a decent poundage.
Still throwing drywall here. I know what you mean about pep. Most days it rises with the occasion but some mornings the tank is dry. No real surprise it waxes and wanes with expenditure at work. Diet, hydration, and sleep help but if I go hard for a few days in a row I'm not worth shit in the gym.
I speculate tho that it's a departure from my usual workload which taxes the system, rather than the higher amount being a limit I'd never get used to. But with all the variables that come with being busy at work I'll never know for sure.
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Still throwing drywall here. I know what you mean about pep. Most days it rises with the occasion but some mornings the tank is dry. No real surprise it waxes and wanes with expenditure at work. Diet, hydration, and sleep help but if I go hard for a few days in a row I'm not worth shit in the gym.
I speculate tho that it's a departure from my usual workload which taxes the system, rather than the higher amount being a limit I'd never get used to. But with all the variables that come with being busy at work I'll never know for sure.
I think you have to be flexible like you wrote some days you´re just beat.. need maybe another days rest. If i feel like it i´ll take it. no routine is carved in stone.
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so this is what i am doing now
Day 1: Back, shoulders, Biceps , Abs
OFF
OFF
Day 2: Chest, Legs, Triceps, calves.
OFF
OFF
Repeat...Workout 1
training neck in there too. after chest legs then triceps so a rest for my triceps. just can´t train them directly after chest. see how it goes. I find also back is good to train with shoulders.
Nothing wrong with that split if you're training with heavier weights.
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Nothing wrong with that split if you're training with heavier weights.
yes that is my point. rest then hit it hard.
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Why is the ability to recover a fixed value when everything else about us is adaptable? What if capacity for recovery increases with a demand for accelerated recovery? Plenty of guys out there doing a lot more than we do.
Recovery is hormonally driven and that is purely genetic according to the work of Selye. If I can find the original research paper I'll post it - but in essence a detailed study showed that the rate of protein synthesis in individuals varied from complete recovery in 24 hours to minimal recovery in 2 weeks.
This is assuming natural status.
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Recovery is hormonally driven and that is purely genetic according to the work of Selye. If I can find the original research paper I'll post it - but in essence a detailed study showed that the rate of protein synthesis in individuals varied from complete recovery in 24 hours to minimal recovery in 2 weeks.
This is assuming natural status.
would be a good read. :)
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Never heard of this Guy but looks good.
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Looks like he was well up there
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It's a good routine if you're on drugs.
Typical 70s / early 80s split.
Great physique.
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It's a good routine if you're on drugs.
Typical 70s / early 80s split.
Great physique.
Think i remember seeing him in old mags.
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My current routine at 54 years old:
1. Chest and Back
2. Off
3. Shoulders and Arms
4. Off
5. Legs
6. Off
repeat.
Very similar to what I do. Except on I take two days off at the end. If you are killing it then that routine works great.
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