Best 4 day splits

[escrima]

do you guys train chest & triceps together on a 4 day split? i just donīt like it so i prefer chest & biceps. looking for big Gainz

[Humble Narcissist]

4 day splits only work if you are using lots of gear.

[oldtimer1]

1. Chest.  2. Back 3. Legs 4. Delt and arms. 5. Off

[Rambone]

do you guys train chest & triceps together on a 4 day split? i just donīt like it so i prefer chest & biceps. looking for big Gainz

Do Dorian’s split

[Hypertrophy]

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.

[che]

do you guys train chest & triceps together on a 4 day split? i just donīt 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

[escrima]

4 day splits only work if you are using lots of gear.

nope

[Humble Narcissist]

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.

[escrima]

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

[Mr Anabolic]

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.

[Mr Anabolic]

My current routine at 54 years old:

1. Chest and Back
2. Off
3. Shoulders and Arms
4. Off
5. Legs
6. Off

repeat.

[IroNat]

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

[Humble Narcissist]

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.

[Mr Anabolic]

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.

[Humble Narcissist]

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.

[escrima]

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

[Mr Anabolic]

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. 

[wes]

do you guys train chest & triceps together on a 4 day split? i just donīt like it so i prefer chest & biceps. looking for big Gainz

Please go fuck yourself sir.

TIA

[escrima]

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.

[Agnostic007]

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

[JuicedKangaroo]

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!

[escrima]

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!

this would be a good idea so can work on any weak areas, bodparts. Works for you looking At your picture.

[Body-Buildah]

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

[Kwon]

The positive is that people will learn to cook and relax.

[Humble Narcissist]

The positive is that people will learn to cook and relax.

You must love quoting me.