4 day split for a relatively experienced lifter.

thatch1234

hey guys and gals, ive been lifting for about 7 months now without any big breaks. Im looking for a decent program for good strength and muscle gains, this is my current program

mon-chest+tri
tues-Back+bicep
wed-Hiit
Thurs-Shoulders+traps
Fri-legs

After much research im still puzzled to find wether working each muscle twice a week is better than once. I need to lose weight/fat also so am taking in 150 grams protein a day minimum and the weight is moving slowly off. But i do notice some muscle and strength gains, I started lifting 60kg bench now i lift 90kg 3x8 so i know its working but feel like a change is needed. Any advice or ideas? just want to achieve more faster if possible so am i doing anything wrong?

Shawshankcan

What exercises/rep range do you normally do?

thatch1234

bench press- 3x8
incline-3x8
flys-3x8

thats a basic day for me, i generally do 3 sets of each lift. I also dont rest between my tricep lifts i will jump from exercise 1-2-3 to and do all 3 sets the same.

Shawshankcan

Focus on bench, dead, OHP (standing), and squat.

Supplementary lifts I use: chest - incline, db bench, dips
Triceps: close grip bench, board presses, floor presses
Back: rows and pull ups
OHP: strict and push press
Squats: pause squats, SLDL

I also do strongman training which has gotten my shoulders/traps jacked up.

Edit: What do you weigh?

thatch1234

Hey I weigh 15.3 stone and am 5ft 7. I only have access to my home gym which has most things apart from a squat rack that will come in for xmas I have everything else except machines

baptiste565

In my experience a person can get results from almost any program as long as they work hard and do progressive overload. I myself hit each muscle group twice a week.

fivethreeone

I suggest 5/3/1

www.strstd.com

It's a four-day program using lifts very similar to what you are doing, and an excellent program for lifters who are at least at an intermediate level.

smc864

Take a look at this:

http://www.aworkoutroutine.com/full-body-vs-upper-lower-vs-body-part-split/

He goes into detail about the different splits you can do and what is beneficial for who.


I just started doing:

Monday - upper body
Tuesday - lower body
Wednesday - cardio
Thursday - upper body
Friday - lower body
Saturday - off
Sunday - off


He recommends hitting each body part twice/week which makes sense to me. Also focus on compound exercises: Squats, Deadlifts, Military Press, Bench Press, etc. with some isolation exercises also added to your routine. If you've been doing your current routine for 7 months I would say it's time to mix it up.

thatch1234

Thanks alot for the response guys and girls, I have actually been looking at doing that smc. Wasn't sure wether I will see good gains so a bit cautious. Thanks again

thatch1234

Take a look at this:

http://www.aworkoutroutine.com/full-body-vs-upper-lower-vs-body-part-split/

He goes into detail about the different splits you can do and what is beneficial for who.


I just started doing:

Monday - upper body
Tuesday - lower body
Wednesday - cardio
Thursday - upper body
Friday - lower body
Saturday - off
Sunday - off


He recommends hitting each body part twice/week which makes sense to me. Also focus on compound exercises: Squats, Deadlifts, Military Press, Bench Press, etc. with some isolation exercises also added to your routine. If you've been doing your current routine for 7 months I would say it's time to mix it up.

One thing I'm not sure on here is how many different exercise on each muscle? Would you do 3 exercises of 3 sets on each muscle??

Shawshankcan

Eat more protein if you want to get bigger.

smc864

Take a look at this:

http://www.aworkoutroutine.com/full-body-vs-upper-lower-vs-body-part-split/

He goes into detail about the different splits you can do and what is beneficial for who.


I just started doing:

Monday - upper body
Tuesday - lower body
Wednesday - cardio
Thursday - upper body
Friday - lower body
Saturday - off
Sunday - off


He recommends hitting each body part twice/week which makes sense to me. Also focus on compound exercises: Squats, Deadlifts, Military Press, Bench Press, etc. with some isolation exercises also added to your routine. If you've been doing your current routine for 7 months I would say it's time to mix it up.

One thing I'm not sure on here is how many different exercise on each muscle? Would you do 3 exercises of 3 sets on each muscle??

I think 3 exercises with 3 sets per muscles would be a bit of overkill, and you'd be there are all day. Here's what I did yesterday for my upper body day:

Push ups
Pull Ups
Seated Wide Grip Rows*
Military Press*
Bench Press*
Dumbell Bicep Curls
Dumbell Tricep Extention
Lateral Raises

On the compound exercises I did 4 sets of heavy weight at 8-10 reps (*)
On the isolation exercises I did 12 reps at a medium intensity weight.

If you really push yourself (safely) that can be an effective workout. Then on my next upper body day I will do variations of the same exercises and maybe add a few depending on how I'm feeling. For example:

Push ups
Pull ups
Dumbell Incline Press*
Bent Over Rows*
Lat Pull Downs*
Concentration Curls
Skull Crushers
Hammer Curls
Dumbell Shoulder Press*


And I agree with Shaw, you have to eat more protein... in order to gain muscle (unless you are a beginner) you have to eat in surplus.

FrnkLft

Hey man if you've been doing this for 7 months, you need to get on a solid program that will keep you progressing intelligently. Your split doesn't mean a damn thing if you don't have smart programming to go along with it.

I would recommend Wendler's 5/3/1. It's an excellent program, very popular, and it's a 4 day split like you're requesting. It will make you strong as hell, it's simple, focused, basic, and centered on the bench, press, deadlift, and squat. It's the program I have been running for about 8 months now, and I see myself using it for as far forward as I can imagine. And it's no bro routine, this son of a ***** has a 1,000 lb squat...

You can pick up the e-book for cheap on Amazon. I HIGHLY suggest you buy the book, and not just google the routine. Otherwise you'll just be shooting yourself in the foot and being a lazy *kitten*.

About hitting muscles twice a month. I know the popular routines are 5 day bro splits hitting everything really hard, for one day a week, but it's actually ideal to hit it twice a week if you want to maximize gains. This is because your body's anabolic response to the stress you put on it in the gym lasts for anywhere between 24-48 hours (google the science on that if you want details).

If you're hitting a muscle group only once a week, you're leaving gains on the table, and most of us who dedicate the time want to make sure we are doing it efficiently. Leave the once a week routines to those who take steroids (which extend the body's growth response to training).

Like I said you should really pick up 5/3/1. I swear you will not regret it. In that book it has an assistance template (just read the book, it's really simple) called Boring But Big. The effects of training are cumulative (long-term, the result of work over time, not just in one session), and so if you alternate Bench 5/3/1 with OHP BBB, OHP 5/3/1 with Bench BBB (see my profile), you will be golden, and hitting everything twice a week solid.

Again, once you buy the book, it will only take you 20 minutes to understand the whole program, and what I just wrote will make sense to you.

thatch1234

Heya guys, thanks alot for the responses. I will take a look at that book and also give the upper/lower a try. Mainly because I dont have a squat rack atm which makes it very hard to put any fecent amount of weight on there

FrnkLft

Heya guys, thanks alot for the responses. I will take a look at that book and also give the upper/lower a try. Mainly because I dont have a squat rack atm which makes it very hard to put any fecent amount of weight on there

No problem, you can still do the rest of the exercises. As an alternative, consider "cleaning" the weight up to a front squat, and do those. I mean, your numbers will be considerably lower than a back squat, but who cares. Just get the work in.

By the way, the 5/3/1 routine that I recommended is an upper/lower split. Honestly when I finally got it and moved to an upper/lower, it was awesome.

thatch1234

Ahh I see, well thanks alot for your time guys I will start the upper lower on Monday and work hard!!