HELP WITH A 4 DAY SPLIT???

  1. New Member
    dbl38's Avatar
    Stats
    6'2"  211 lbs.
    Join Date
    Nov 2007
    Age
    45
    Posts
    182
    Rep Power
    180
    Level
    11
    Lv. Percent
    96.88%

    Unhappy HELP WITH A 4 DAY SPLIT???


    I am slightly over trained and want to go on a 4 day split for a month and see what happens. I have been digging through and can't seem to decide what is really what? Any help??? I can't wrap my head around a 4 day??
    Currently I am on a version of this lift

    http://startingstrength.wikia.com/wiki/Layne_Norton%27
    s_Power/Hypertrophy_Routine

    and most of my lifts are stalling and I feel pretty jacked up most of the time.
    I have been trying to actually run a few times a week and stress from outside sources are hindering me from a lot things OR I am overtraining and its causing me stress??
    I have lost motivation and really want to be lazy about my diet...
    Any advice would help!!!

  2. Board Sponsor
    R1balla's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Dec 2009
    Posts
    12,139
    Rep Power
    4373278
    Level
    90
    Lv. Percent
    33.46%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    good plateau breaking routine is the 5x5. if u want a 4 day, this is something i do.

    Monday - Shoulders, Traps
    Shoulder BB Press, Let Raises, Reverse Fly
    Shrugs, Barbell Pullup

    Tuesday - Legs
    Squat, Deadlifts, Leg Press

    Wed - OFF

    Thursday - Chest and Triceps

    Friday - Back and Bis

    Weekend OFF

    if u are eating right, u shouldnt really plateau a whole bunch. also, its important to change routine constantly to avoid this situation
    Hardcore Supps for the Hardcore Trainer
    Use Discount Code AM20 To Save 20% At www.ironflexsupps.com


  3. New Member
    dbl38's Avatar
    Stats
    6'2"  211 lbs.
    Join Date
    Nov 2007
    Age
    45
    Posts
    182
    Rep Power
    180
    Level
    11
    Lv. Percent
    96.88%

    I was considering the good old Bill Starrs 5X5 but even that beats me down fairly quick and I think I should wait on that one. I would like to keep my dead lifts and squats to different days my lower back seems to like that better. What I am thinking is
    Chest and tri's
    Back and bi's
    off
    Shoulders and traps
    Legs
    Off
    Off
    I guess what I am asking is more about sets and reps?
    •   
       

  4. Senior Member
    urbanski's Avatar
    Stats
    5'7"  197 lbs.
    Join Date
    May 2009
    Posts
    1,195
    Rep Power
    1509
    Level
    30
    Lv. Percent
    5.5%
    Achievements Activity ProPosting Pro

    i've logged both 5/3/1 and push/pull 4 day splits in my log
    urb's Motivate log...howdy y'all
    its all in there, sets, reps, and movements. my 2 cents. good luck.
  5. New Member
    dbl38's Avatar
    Stats
    6'2"  211 lbs.
    Join Date
    Nov 2007
    Age
    45
    Posts
    182
    Rep Power
    180
    Level
    11
    Lv. Percent
    96.88%

    Quote Originally Posted by urbanski View Post
    i've logged both 5/3/1 and push/pull 4 day splits in my log
    urb's Motivate log...howdy y'all
    its all in there, sets, reps, and movements. my 2 cents. good luck.
    Thanks my frustration level is at it's highest point in a long time and when your biggest stress reliever causes you stress you've got a problem!!!
  6. Board Sponsor
    R1balla's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Dec 2009
    Posts
    12,139
    Rep Power
    4373278
    Level
    90
    Lv. Percent
    33.46%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    i wont suggest a push pull cause i personally hate it. but if it works for u then awesome. rep wise? for me, this works best. but i will mod for ur workout routine

    Monday - Chest Tris
    Flat BB - 3 sets: 5, 5, 3
    Incline DB - 3 sets: 10, 8, 6
    Flys(cable, flat DB. either) 3 sets: 15 to 20 reps

    Tricep: Close Grip Bench - 3 sets 6 to 10 reps
    EZ bar Skull Crusher - 3 sets - 10 to 12 reps
    Rope Pushdown - 2 sets BURN 15 to 20 reps


    Tuesday: Back and Bis
    Deadlift: 3 sets: 3 to 5 reps
    Lat Pulldown: 3 sets 6 to 10 reps
    BB or DB Row: 3 sets 10 to 12 reps

    BB Curl - 3 sets 8 to 12 reps
    DB Incline - 3 sets 6 to 10 reps
    21s

    ....etc basically, low reps on compound movements, medium reps on basic movements and high reps on the last exercise
    Hardcore Supps for the Hardcore Trainer
    Use Discount Code AM20 To Save 20% At www.ironflexsupps.com


  7. New Member
    dbl38's Avatar
    Stats
    6'2"  211 lbs.
    Join Date
    Nov 2007
    Age
    45
    Posts
    182
    Rep Power
    180
    Level
    11
    Lv. Percent
    96.88%

    That's the basic workout I have done 5 to 6 days a week for YEARS!!! No wonder I have stayed jacked up all the time!! The first workouts came from what I learned in gym class 22 years ago and stuck with most of them. I have always thought that the harder you work the more you get but I guess everything doesn't work like that.

    What about leg day?
  8. Senior Member
    The Neck's Avatar
    Stats
    6'2"  281 lbs.
    Join Date
    Sep 2010
    Age
    40
    Posts
    1,091
    Rep Power
    58888
    Level
    28
    Lv. Percent
    62.31%
    Achievements Posting Pro

    Here's a couple of ideas in regards to spliting up your core exercises.


    Mon. - ME/DE
    Squat

    Wed. - ME
    Bench

    Fri. - DE/ME
    Deads

    Sat. - DE
    Bench



    Or



    Mon
    Military

    Tues
    Squat

    Thur
    Bench

    Fri
    Deads
    PrimeNutrition.com > 20% Off Coupon Code = theneck
    BlackStoneLabs.co/ >
    10% Off Coupon Code = theneck
  9. Board Sponsor
    R1balla's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Dec 2009
    Posts
    12,139
    Rep Power
    4373278
    Level
    90
    Lv. Percent
    33.46%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    Quote Originally Posted by dbl38 View Post
    That's the basic workout I have done 5 to 6 days a week for YEARS!!! No wonder I have stayed jacked up all the time!! The first workouts came from what I learned in gym class 22 years ago and stuck with most of them. I have always thought that the harder you work the more you get but I guess everything doesn't work like that.

    What about leg day?
    you need to constantly change your routine up!!! thats just one routine i shuffle through.

    Leg Day

    Squats - 4 sets: Reps 4 to 8
    Leg Press - 3 sets: Reps 7 to 10
    Leg extension - 3 sets: Re[s 12 to 15

    U can also do deads on this day or variations of squats like box squats, front squats...etc
    Hardcore Supps for the Hardcore Trainer
    Use Discount Code AM20 To Save 20% At www.ironflexsupps.com


  10. New Member
    dbl38's Avatar
    Stats
    6'2"  211 lbs.
    Join Date
    Nov 2007
    Age
    45
    Posts
    182
    Rep Power
    180
    Level
    11
    Lv. Percent
    96.88%

    I am going to try a 4 day week one 6 day week two etc. split and see how that works going heavy on the 4 day and lighter on the 6 and see how that works for me and when my ankle feels better in a few weeks switch over to a 5x5 for an 8 week run.
  11. Board Sponsor
    R1balla's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Dec 2009
    Posts
    12,139
    Rep Power
    4373278
    Level
    90
    Lv. Percent
    33.46%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    Quote Originally Posted by dbl38 View Post
    I am going to try a 4 day week one 6 day week two etc. split and see how that works going heavy on the 4 day and lighter on the 6 and see how that works for me and when my ankle feels better in a few weeks switch over to a 5x5 for an 8 week run.
    over training can be worse than not training at all. when u do ur 6 day split, get some good rest at night and be eating AALLLOOOT
    Hardcore Supps for the Hardcore Trainer
    Use Discount Code AM20 To Save 20% At www.ironflexsupps.com


  12. New Member
    dbl38's Avatar
    Stats
    6'2"  211 lbs.
    Join Date
    Nov 2007
    Age
    45
    Posts
    182
    Rep Power
    180
    Level
    11
    Lv. Percent
    96.88%

    Thanks for keeping up!! The 6 day part will basically be taking singles from the 4 day and splitting them in half so it would be same volume just spread out over 2 workouts. I have my diet squared away for the most part it's just really understanding what worked for me 10 years ago doesn't work for me now and it's hard to make the changes as mother nature has her way with me....
  

  
 

Similar Forum Threads

  1. How's This split ?
    By ammoarsenal in forum Training Forum
    Replies: 1
    Last Post: 04-06-2010, 11:33 PM
  2. 2-Day Split
    By ianm4208 in forum Training Forum
    Replies: 3
    Last Post: 03-28-2010, 05:12 PM
  3. 3day split to 4day split for fat loss?
    By SamuraiSid in forum Weight Loss
    Replies: 2
    Last Post: 02-25-2009, 08:32 PM
  4. 5 day split too much?
    By bull8t in forum Training Forum
    Replies: 4
    Last Post: 06-13-2008, 04:26 AM
  5. How would you split it up?
    By hamper19 in forum Exercise Science
    Replies: 5
    Last Post: 09-19-2006, 03:49 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in