A 4 day split work out like the 3day FB?

[funnyesq]

Thunder...everyone swears by your 3 day. I'm so used to a split for 4 days, I was wondering if you could post an equivalent for a 4 day split...upper/lower??? Thanks

[PowerManDL]

With what goals in mind?

[fitmommy]

I vote for a putting on some muscle workout. :lol: I like a 4 day split too.

OK seriously, I could be wrong. But even w/ the 3 day workout posted. Doesn't diet and how much cardio you do determine weather or not you want to lose fat or increase muscle for the most part??

[DeeDee]

Originally posted by fitmommy@Jun 5 2006, 05:58 PM


OK seriously, I could be wrong. But even w/ the 3 day workout posted. Doesn't diet and how much cardio you do determine weather or not you want to lose fat or increase muscle for the most part??
Pretty much. If you want to gain muscle you have to up your caloric intake. No ifs ands or buts about it.

[PowerManDL]

Originally posted by fitmommy@Jun 5 2006, 06:58 PM
OK seriously, I could be wrong. But even w/ the 3 day workout posted. Doesn't diet and how much cardio you do determine weather or not you want to lose fat or increase muscle for the most part??
Energy balance is always critical.

But so is training.

It's not a matter of either variable in a vacuum.

[PowerManDL]

I posted this elsewhere. Very generic routine, lots of modifications possible, but it gives you an idea:

Good place to start for mass gain:

Upper (Back/Pull emphasis)
Pullups (Pulldowns if you can't do them) - 3-5x4-6
Barbell Row - 2-3x6-8
Dips or Bench Press - 2-3x10
Cable Row - 1-2x15-20

Lower (Squat emphasis)
Full Squat - 3-5x4-6
Unilateral Leg Press - 2-3x8-10
Leg Extension - 1-2x15-20
Leg Press Calves - 5-6x6-8

Upper (Chest/Press emphasis)
Bench Press - 3-5x4-6
Incline DB - 2-3x6-8
Pullup/Pulldown - 2-3x10
DB Flye - 1-2x15-20

Lower (DL emphasis)
Front Squat - 3-5x3
DL - 3-5x4-6
Lunge or Split Squat - 2-3x8-10
Leg Curl - 1-2x15-20
Seated Calves - 5-6x10

If you need specific arm work, throw it in for higher reps at the end of the lower body workouts, up to 40 reps worth (2x20, 4x10, etc).

[fitmommy]

Thankyou for posting that workout. :train: Looks like a good one.

I will give it a go months end when I want to start putting on some muscle.

[funnyesq]

Fat loss...sorry

[PowerManDL]

Same routine, cut back the number of sets and the 15-20 rep work.

[Strive2Define]

Originally posted by PowerManDL@Jun 6 2006, 02:10 AM
Same routine, cut back the number of sets and the 15-20 rep work.
Are you saying to increase reps to 15-20 OR to lower the number of reps in the 15-20 set work for fat loss?

[Erik]

Originally posted by Strive2Define@Jun 6 2006, 09:04 AM
Are you saying to increase reps to 15-20 OR to lower the number of reps in the 15-20 set work for fat loss?
Remove the 15-20 rep work and cut down the number of sets on the lower rep work.

[Strive2Define]

Originally posted by Thunder@Jun 6 2006, 09:09 AM
Remove the 15-20 rep work and cut down the number of sets on the lower rep work.
Ahh thanks :)

[dare]

Originally posted by PowerManDL@Jun 5 2006, 05:18 PM
I posted this elsewhere. Very generic routine, lots of modifications possible, but it gives you an idea:

Good place to start for mass gain:

Upper (Back/Pull emphasis)
Pullups (Pulldowns if you can't do them) - 3-5x4-6
Barbell Row - 2-3x6-8
Dips or Bench Press - 2-3x10
Cable Row - 1-2x15-20

Lower (Squat emphasis)
Full Squat - 3-5x4-6
Unilateral Leg Press - 2-3x8-10
Leg Extension - 1-2x15-20
Leg Press Calves - 5-6x6-8

Upper (Chest/Press emphasis)
Bench Press - 3-5x4-6
Incline DB - 2-3x6-8
Pullup/Pulldown - 2-3x10
DB Flye - 1-2x15-20

Lower (DL emphasis)
Front Squat - 3-5x3
DL - 3-5x4-6
Lunge or Split Squat - 2-3x8-10
Leg Curl - 1-2x15-20
Seated Calves - 5-6x10

If you need specific arm work, throw it in for higher reps at the end of the lower body workouts, up to 40 reps worth (2x20, 4x10, etc).
Could you through some shoulder work in there? When? What exercises? reps/sets?

thanks.

[Limitless]

Shoulders get plenty of work through all the back and chest movements in there already.

[dare]

Originally posted by Limitless@Jun 19 2006, 07:52 PM
Shoulders get plenty of work through all the back and chest movements in there already.
Is that going to be enough though, to add mass to them? I've just stopped working arms b/c they get worked with everything else....I can't imagine dropping ANOTHER bodypart.

[rachel.]

Originally posted by Thunder@Jun 6 2006, 08:09 AM
Remove the 15-20 rep work and cut down the number of sets on the lower rep work.
I'm sorry, I don't really understand what you mean by this. Remove the exercises that do 15-20 reps? Or in the exercises that do 15-20 reps, do only 8-10?

[PowerManDL]

Originally posted by rachel.@Jun 20 2006, 11:43 AM
I'm sorry, I don't really understand what you mean by this. Remove the exercises that do 15-20 reps? Or in the exercises that do 15-20 reps, do only 8-10?
Considering that his answer clearly states the former, word for word, and the latter was mentioned nowhere, I'd think it's safe to assume it's the former.

[rachel.]

Originally posted by PowerManDL@Jun 20 2006, 10:57 AM
Considering that his answer clearly states the former, word for word, and the latter was mentioned nowhere, I'd think it's safe to assume it's the former.
:oops:

Thats what you get for waking up too damn early and reading reports all morning. you lose your mind.

Sorry for being an idiot :lol: