Best 4 day splits

[Kwon]

You must love quoting me.

Love that quote Narcy!

[Body-Buildah]

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

[escrima]

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.. 😁😁

[pellius]

Please go fuck yourself sir.

TIA

LOL!

[Humble Narcissist]

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.. 😁😁

At least she cleaned up the mess.

[Henda]

Favourite split is

Chest and upper back

Legs

Shoulders and upper back

Arms

[escrima]

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.

[escrima]

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    seriously neck felt great today.

[Griffith]

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.

[escrima]

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 

[benchmstr]

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

[escrima]

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.

[escrima]

[benchmstr]

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

[escrima]

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...

[Tapeworm]

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.

[escrima]

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.

[benchmstr]

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

[escrima]

If your diet was on point you wouldn’t need to be “recovering” so much.

Bench

F#ck off 

[Tapeworm]

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.

[escrima]

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.

[Griffith]

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.

[escrima]

Nothing wrong with that split if you're training with heavier weights.

yes that is my point. rest then hit it hard.

[Hypertrophy]

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.

[escrima]

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.