want to change to a 4 day split - UK-Muscle Body Building Community

takeone · 01-12-2007, 07:31 AM

i've been training like this for some time now:

mon:chest,shoulders,tris

wed:legs,abs

fri:back,biceps

i've enjoyed working out like this but its time for achange,
i want to start a 4 day split,
how do you split body parts & which work best for you?
it will be nice to see the differences in the ways people spit there body parts.

NeilpWest · 01-12-2007, 07:58 AM

Alright, i do a 4day split this is what i do:

Mon-chest and tris
Tues- All legs
Wed- rest
Thurs- Back and bi's
Fri- shoulders traps

Cardio then crunches after each routine and thats about it, i have found this to work well but everyone is different.

justdiscovering · 01-12-2007, 08:38 AM

boy have i got it wrong ..i always thought a 4 day split was do back, legs monday, then tri's, chest, shoulders on a tuesday, wednesday off then repeat on thurs and fri with weekend off ,been quite productive for me.dont do bi's atm as theexercises i do for back hits them quite good.

NeilpWest · 01-12-2007, 08:53 AM

Quote:

Originally Posted by justdiscovering

boy have i got it wrong ..i always thought a 4 day split was do back, legs monday, then tri's, chest, shoulders on a tuesday, wednesday off then repeat on thurs and fri with weekend off ,been quite productive for me.dont do bi's atm as theexercises i do for back hits them quite good.

I think you are ment to keep legs and back apart as squats etc still hit your back to some degree, so if you did them on diff days you would probably gain better.

justdiscovering · 01-12-2007, 09:21 AM

neil i think you are right bro,from what i have been reading you're just hitting the nail on the head,but the weird thing is im still seeing good changes,but after christmas gonna give the whole routine a kick in the ass and mess it up abit till then il stick with old faithfull,but do agree with what you say.

NeilpWest · 01-12-2007, 10:37 AM

Quote:

Originally Posted by justdiscovering

neil i think you are right bro,from what i have been reading you're just hitting the nail on the head,but the weird thing is im still seeing good changes,but after christmas gonna give the whole routine a kick in the ass and mess it up abit till then il stick with old faithfull,but do agree with what you say.

thats cool, if you have made good gains doing it that way as you say change it for a while and you might grow even better then change it back again after a few months or so.

ah24 · 01-12-2007, 12:02 PM

Mon = Chest & Bi's
Tues = Legs
Weds = Shoulders & Trap's
Thurs = off
Fri = Back & Tri's
Sat/Sun = off

Thats what i did for pretty much whole of this year and i gained just under 2 stone.

gym freak · 01-12-2007, 12:18 PM

hi try power cleaves!!! start by putting an nice weight on your big bar, bend your knees and lift the bar up on to your chest, and then above your head and back down but make suer you keep your back straght!!!!

01-12-2007, 07:31 AM	#1 (permalink)
takeone Gym Addict Join Date: May 2007 Posts: 301	want to change to a 4 day split i've been training like this for some time now: mon:chest,shoulders,tris wed:legs,abs fri:back,biceps i've enjoyed working out like this but its time for achange, i want to start a 4 day split, how do you split body parts & which work best for you? it will be nice to see the differences in the ways people spit there body parts.

01-12-2007, 07:58 AM	#2 (permalink)
NeilpWest Has lost alot of muscle mass but is now back on track! Join Date: Aug 2007 Location: Essex Posts: 941	Re: want to change to a 4 day split Alright, i do a 4day split this is what i do: Mon-chest and tris Tues- All legs Wed- rest Thurs- Back and bi's Fri- shoulders traps Cardio then crunches after each routine and thats about it, i have found this to work well but everyone is different.

01-12-2007, 08:38 AM	#3 (permalink)
justdiscovering if I can't be unfit in heaven.I'l definately be fit in hell Join Date: May 2007 Location: stourbridge west mids Posts: 597	Re: want to change to a 4 day split boy have i got it wrong ..i always thought a 4 day split was do back, legs monday, then tri's, chest, shoulders on a tuesday, wednesday off then repeat on thurs and fri with weekend off ,been quite productive for me.dont do bi's atm as theexercises i do for back hits them quite good.

01-12-2007, 09:21 AM	#5 (permalink)
justdiscovering if I can't be unfit in heaven.I'l definately be fit in hell Join Date: May 2007 Location: stourbridge west mids Posts: 597	Re: want to change to a 4 day split neil i think you are right bro,from what i have been reading you're just hitting the nail on the head,but the weird thing is im still seeing good changes,but after christmas gonna give the whole routine a kick in the ass and mess it up abit till then il stick with old faithfull,but do agree with what you say.

01-12-2007, 12:02 PM	#7 (permalink)
ah24 Getting HUGE! Join Date: Jun 2006 Location: crawley Posts: 2,761	Re: want to change to a 4 day split Mon = Chest & Bi's Tues = Legs Weds = Shoulders & Trap's Thurs = off Fri = Back & Tri's Sat/Sun = off Thats what i did for pretty much whole of this year and i gained just under 2 stone.

01-12-2007, 12:18 PM	#8 (permalink)
gym freak Newbie Trainer Join Date: Nov 2007 Location: crewe Posts: 2	Re: want to change to a 4 day split hi try power cleaves!!! start by putting an nice weight on your big bar, bend your knees and lift the bar up on to your chest, and then above your head and back down but make suer you keep your back straght!!!!

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