3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

gorilla
Topic Author
Platinum Member

19 Aug 2012 11:25 #118704 by gorilla

3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH... was created by gorilla

Hey guys! didnt really want to open a thread but I want as much input as possible so ya... :whistle:

Due to unforseen circumstances I may only be able to train 3 days per week, max 4!
Any ideas on a good split?

How does this look?

Day 1: Chest + Triceps
Day 2: Rest
Day 3: Legs + Shoulders*
Day 4: Rest
Day 5: Back + Biceps
Day 6: Shoulders*
Day 7: Rest

* I might do legs on their own and then do shoulders on day 6, but will it be cool to do shoulders with legs - not very keen on this idea...

Lets go!

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p1et
Platinum Member

19 Aug 2012 11:34 - 19 Aug 2012 11:35 #118706 by p1et

Replied by p1et on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

I would keep it as you have it, do legs and shoulders on the same day when you know you can't get in the 4th day!

The other day I skipped a gym session and did legs and back together the next and must say the workout was good, so you could try that aswell!

Then you could also split your leg routine and do one part with shoulders and the other with back, this seems to be a popular split!

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Last edit: 19 Aug 2012 11:35 by p1et.

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David.biohazard
Platinum Member

19 Aug 2012 12:53 #118710 by David.biohazard

Replied by David.biohazard on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

The only way you going to see size gains in so little days is if you keep most of your exercises compound. Lots of deadlifts, squats, pull ups and bench. Structure your days with these exercise, maybe bottom half one day then upper one day and then break and repeat.

That is what makes a bodybuilder a true bodybuilder, and that is to be simply.....

PURELY DIFFERENT FROM THE REST

LIVE IT OR LEAVE IT!

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Stanabolic
Elite Member

19 Aug 2012 13:44 #118714 by Stanabolic

Replied by Stanabolic on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

Pull/Push/Legs and repeat the cycle over.
Doggcrapp?

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Pyroclasm
New Member

19 Aug 2012 14:22 - 19 Aug 2012 14:23 #118717 by Pyroclasm

Replied by Pyroclasm on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

Hey bro! I feel that if you still have enough energy to do something else after legs then you are not training legs properly. The rest looks fine. You can even do hamstrings with your shoulders/back day if you wish and then only do quads and calves on legs day. That's what I'm doing and it was the best decision ever!

Also when are you doing abs?

Last edit: 19 Aug 2012 14:23 by Pyroclasm.

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gorilla
Topic Author
Platinum Member

19 Aug 2012 17:00 #118728 by gorilla

Replied by gorilla on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

So with what should I do shoulders??

Most of my exercises are compound anyway...

@pyro: Dont do abs in winter bro...lol I just stop carbs afte 6pm and I should have abs in a week or two...

Lets go!

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Pyroclasm
New Member

19 Aug 2012 17:35 - 19 Aug 2012 17:35 #118731 by Pyroclasm

Replied by Pyroclasm on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

Lucky guy! Anyways I would do shoulders + hamstrings.

Last edit: 19 Aug 2012 17:35 by Pyroclasm.

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manery
Platinum Member

19 Aug 2012 18:32 #118745 by manery

Replied by manery on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

I do shoulders twice a week.

chest + front and side delts. (chest compliments front and side delts)

back + rear delts (back compliments rear delts)

My shoulders have responded really well to this.

"There is no reason to have a plan B because it distracts from plan A" - Phil heath

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gorilla
Topic Author
Platinum Member

19 Aug 2012 20:32 #118763 by gorilla

Replied by gorilla on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

Okay thanks guys for the input....the problem is, where do I fit in shoulder if i do legs on its own, bi's with back, tri's with chest?

Lets go!

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Pyroclasm
New Member

19 Aug 2012 20:34 #118766 by Pyroclasm

Replied by Pyroclasm on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

Isn't that what you suggested in the beginning? I thought you liked it that way and it makes sense to me.

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gorilla
Topic Author
Platinum Member

19 Aug 2012 21:44 #118788 by gorilla

Replied by gorilla on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

It looks good on paper, but wont it be counter productive for size/strength??

You only have a certain amount of blood its gonna be weird pumping legs AND then back up to shoulders...

Lets go!

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Stanabolic
Elite Member

19 Aug 2012 22:27 #118790 by Stanabolic

Replied by Stanabolic on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

Day 1: Chest + Biceps
Day 2: Rest
Day 3: Legs
Day 4: Rest
Day 5: Anterior, Medial Delts & Triceps
Day 6: Back & Posterior Delts
Day 7: Rest

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gorilla
Topic Author
Platinum Member

19 Aug 2012 22:36 #118793 by gorilla

Replied by gorilla on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

Stanabolic wrote: Day 1: Chest + Biceps
Day 2: Rest
Day 3: Legs
Day 4: Rest
Day 5: Anterior, Medial Delts & Triceps
Day 6: Back & Posterior Delts
Day 7: Rest

Now thats a workout plan! I think imma do that bro! Thanks alot!

+1 my man...

Anyway, stanabolic...I know you like training stuff whats the workout you doing at the moment??

Lets go!

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Pyroclasm
New Member

19 Aug 2012 22:40 #118795 by Pyroclasm

Replied by Pyroclasm on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

Do shoulders first then hammies. That way you do top to bottom which is gravity. Hammies aren't that bad and not so intense.

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Stanabolic
Elite Member

19 Aug 2012 22:43 #118796 by Stanabolic

Replied by Stanabolic on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

gorilla wrote:
Stanabolic wrote: Day 1: Chest + Biceps
Day 2: Rest
Day 3: Legs
Day 4: Rest
Day 5: Anterior, Medial Delts & Triceps
Day 6: Back & Posterior Delts
Day 7: Rest
+1 my man...

YES!!! :woohoo: I've been on 4 karma for so long now

No prob mate

I've been doing that exact one just no rest days in between. Only 1 after back and posterior delt day simply because I like to train a bit more frequently. I'm switching to Doggcrapp tomorrow.

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gorilla
Topic Author
Platinum Member

19 Aug 2012 22:54 #118799 by gorilla

Replied by gorilla on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

Stanabolic wrote: I'm switching to Doggcrapp tomorrow.

Explain???

Whats dogcrap training?

Lets go!

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Stanabolic
Elite Member

19 Aug 2012 23:09 - 19 Aug 2012 23:14 #118800 by Stanabolic

Replied by Stanabolic on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

www.jasonwojo.com/?p=176
www.jasonwojo.com/?p=180

Dante Trudel's forum name was Doggcrapp when his system became popular and so the program was named after him as DC Training. David Henry, Cedric McMillan, Dust Hanshaw are trained by him using DC.
In a nutshell:
-low volume
-higher frequency
-short but extremely intense workouts
-take a set to failure for about 8 reps, rest 15 seconds (rest pause) and continue to failure again, rest again for 15-20 seconds and then take the set to failure one last time. The goal is to hit about 15 reps total in one set while having gone to failure 3 times during that set.
-aim to beat the log book every workout.
-stretch the fascia by doing "extreme stretches"

Last edit: 19 Aug 2012 23:14 by Stanabolic.

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MK
Platinum Member

20 Aug 2012 14:45 - 20 Aug 2012 14:45 #118879 by MK

Replied by MK on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

Gorilla it seems like you've pretty much made up your mind about this one, but if it helps, why not follow a '9-Day Week' split? I've been doing this and have been getting in enough rest, and I seem a lot fuller than before, however the scale is not moving much (probably due to the fact that I don't have enough time to eat as much as I would like to).

1) Chest & Tris
2) Quads & Calves
3) Back & Bis
4) Rest
5) Chest & Tris
6) Hammies & Calves
7) Rest
8.) Shoulders & Bis
9) Rest

Then repeat.

Last edit: 20 Aug 2012 14:45 by MK.

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johnnyBolic
New Member

02 Sep 2012 22:33 #120659 by johnnyBolic

Replied by johnnyBolic on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

The First bodypart in my opinion is the only part that receives 100% proper attention!!The second,as in chest and tricep's.The tricep's really only get a flush,as all the power is depleted as of heavy pressing.The good thing is that compound exercises take in all the pushing and pulling muscles.

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Theodoric
Elite Member

02 Sep 2012 23:27 #120661 by Theodoric

Replied by Theodoric on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

How about Dorian Yates's Blood and Guts training?

Day 1: Chest and Biceps
Day 2: Back
Day 3: Rest
Day 4: Shoulders and Triceps
Day 5: Legs

Though, to be honest, I'm considering shifting all the days on one, so it's legs day 1, chest and bi's day 2, day 3 rest, back day 4, shoulders and tri's day 5. Because usually my biceps are quite sore when doing back the next day.

Check it out if you want, usually the workouts are not too long either, so it's quite good in that scenario as well.

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Pyroclasm
New Member

02 Sep 2012 23:41 #120662 by Pyroclasm

Replied by Pyroclasm on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

@Theodoric: Doryan Yates changed my life! My whole perspective on the gym has changed and I can feel that I am growing like mad. Even stubborn body parts from before are blooming now. A must watch!

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Theodoric
Elite Member

02 Sep 2012 23:57 #120663 by Theodoric

Replied by Theodoric on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

Oh I agree fully, I've seen such strength gains from that program, and Dorian's style of lifting, he's probably the only bodybuilder that practices what he preaches in terms of lifting. He really makes the most of every rep and makes sure the muscle is depleted. It can be quite a brutal workout, but the results are definitely worth it.

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Pyroclasm
New Member

03 Sep 2012 10:49 #120680 by Pyroclasm

Replied by Pyroclasm on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

Bro you must read this interview. I dig the guy's 'can-do' attitude, and it's clear he has such a passion for what he does. www.bodybuilding.com/fun/drobson199.htm

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Theodoric
Elite Member

03 Sep 2012 14:16 #120701 by Theodoric

Replied by Theodoric on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

Ah, that's awesome!

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Thunderbeast
Platinum Member

03 Sep 2012 14:49 #120703 by Thunderbeast

Replied by Thunderbeast on topic 3-4 DAY SPLIT FOR GAINING SIZE/STRENGTH...

I definitely reccomend dc or yates style training. I train with strongmen for only 3 times a week... And they are absolute monsters, both of them in the 125+ catagory and abs nearly visible.

What im trying fo say is more is not always better. If you train dc or yates style... Your body is so nackered that it really is not possible to do more...

I would just like to add that training with a workout partner is certainly a must with this type of programme. Unless you have decent machines at your disposal.

And be extra carefull... Due to the sheer weight being moved, it is very possible to geg injured.

PS: IF ANY BODY FEELS THAT 3 TIMES A WEEK IS NOT ENOUGH... I KINDLY INVITE THEM TO COME AND TRAIN WITH A COUPLE OF STRONGMEN...

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