3
3abdulla
New Member
- May 10, 2012
- 6
- 0
1st post up in here nd looking to give as much details as possible related to the title and looking for as much feedback as possible for the good of all as im sure someone somewhere out there is looking for answers.
I've have been on various workout splits for a while now (+3 years of BB focus) bearing in mind switching exercises on a weekly basis, changing muscle group combinations and workout days every few months, thus avoiding muscle memory related plateaus.
Doing all the above produced very positive results so my advice to everyone from beginner to advanced is to keep on changing routines and im sure you all agree.
So coming from that point of view; i started this new 4 day split i would like to share and hoping to get as much feedback on.
DAY 1 - CHEST/TRI + (CARDIO) I usually play soccer
DAY 2 - BACK/BI
DAY 3 - SHOULDERS/LEGS
DAY 4 - REST (CARDIO) I usually play soccer
DAY 5 - FULL BODY VIA 4 COMPOUND MOVEMENTS (BENCH PRESS, MILITARY PRESS, SQUATS, AND DEADLIFTS)
DAY 6 - REST (NO ACTIVITY)
DAY 7 - REST (NO ACTIVITY)
Now things i must mention in regards of the above routine is that volumes and weights chosen vary as following:
-SPLIT DAYS - switching between the following on a weekly basis
4 EXERCISES FOR LARGE MUSCLE GROUPS 8-12 reps
&
2-3 EXERCISES FOR SMALL MUSCLE GROUPS 8-12 reps
Switching between ASCENDING PYRAMIDS/DESCENDING PYRAMIDS and actual exercises specifically to that muscle on a weekly basis.
-FULL BODY DAY - AS MENTIONED 4 COMPOUND MOVEMENTS 3 SETS/ 6 REPS PROGRESSIVE LOADING ON A WEEKLY BASIS WITH SAME HEAVY WEIGHTS THROUGHOUT THE SETS (here i figured i would monitor how far can i go in regards of strength and ability to use as benchmarking progress)
Hope the details i provided above is enough to explain the workout.
Goals:
-Seeking a lean bulk i mean to stick to it for 5-6 months.
Supps/Diet:
- Multi-Vits
- Fish Oil
- Carbless Whey + creatine (intra workout + post workout)
- Good old Caffeine for pre-workout
- Casien last and first meal in the day.
- Protein/Carb based food split over 3 meals (BF, lunch, and Dinner)
BODY STATS:
163 lbs
5.6F
BF around 20%
Just to add that im 1 week into it and 1st week felt good with no problems of recovery for Fullbody workout day.
Thanks allot fellaz, and plz don't hesitate to ask for any additional info i may have missed to include or is required for your thoughts and opinions.
I've have been on various workout splits for a while now (+3 years of BB focus) bearing in mind switching exercises on a weekly basis, changing muscle group combinations and workout days every few months, thus avoiding muscle memory related plateaus.
Doing all the above produced very positive results so my advice to everyone from beginner to advanced is to keep on changing routines and im sure you all agree.
So coming from that point of view; i started this new 4 day split i would like to share and hoping to get as much feedback on.
DAY 1 - CHEST/TRI + (CARDIO) I usually play soccer
DAY 2 - BACK/BI
DAY 3 - SHOULDERS/LEGS
DAY 4 - REST (CARDIO) I usually play soccer
DAY 5 - FULL BODY VIA 4 COMPOUND MOVEMENTS (BENCH PRESS, MILITARY PRESS, SQUATS, AND DEADLIFTS)
DAY 6 - REST (NO ACTIVITY)
DAY 7 - REST (NO ACTIVITY)
Now things i must mention in regards of the above routine is that volumes and weights chosen vary as following:
-SPLIT DAYS - switching between the following on a weekly basis
4 EXERCISES FOR LARGE MUSCLE GROUPS 8-12 reps
&
2-3 EXERCISES FOR SMALL MUSCLE GROUPS 8-12 reps
Switching between ASCENDING PYRAMIDS/DESCENDING PYRAMIDS and actual exercises specifically to that muscle on a weekly basis.
-FULL BODY DAY - AS MENTIONED 4 COMPOUND MOVEMENTS 3 SETS/ 6 REPS PROGRESSIVE LOADING ON A WEEKLY BASIS WITH SAME HEAVY WEIGHTS THROUGHOUT THE SETS (here i figured i would monitor how far can i go in regards of strength and ability to use as benchmarking progress)
Hope the details i provided above is enough to explain the workout.
Goals:
-Seeking a lean bulk i mean to stick to it for 5-6 months.
Supps/Diet:
- Multi-Vits
- Fish Oil
- Carbless Whey + creatine (intra workout + post workout)
- Good old Caffeine for pre-workout
- Casien last and first meal in the day.
- Protein/Carb based food split over 3 meals (BF, lunch, and Dinner)
BODY STATS:
163 lbs
5.6F
BF around 20%
Just to add that im 1 week into it and 1st week felt good with no problems of recovery for Fullbody workout day.
Thanks allot fellaz, and plz don't hesitate to ask for any additional info i may have missed to include or is required for your thoughts and opinions.