4 day split advice

[Lux]

Since i stopped doing the kickboxing training, i've had chance to refocus on the iron. My weight and strength went up quickly with the decrease of activity, still lightweight tho ;D

I've had enough of making my head spin with all the info on the net with regards routines and training etc. I'm going back to the kind of training that i enjoy, which will keep me focused on putting in some proper consistancy.


Monday
BB BP 3x4-6
Inc DB BP 3x6-10
Dips 2x10-12
BB drag curl 3x4-6
Inc DB curl 3x8-12
Cardio for 10-20 mins. Whatever i fancy really

Tuesday
Squats 3x4-6
Leg press 3x6-8
Seated leg ext 2x12
Sldl 2x8-10
Lying leg carl 3x10-12
Calf raise 2x12
Abs

Thursday
BB shoulder press 3x4-6
DB lat raise 3x8-10
DB shoulder press 2x10-12
Weighted tri dips 3x6-8
Rope pushdown 3x10-12
Cardio. Whatever i fancy again

Friday
Deadlift 3x4-6
CG cable pulldown 3x6-8
Bent over row 3x10-12
DB shrugs 2x8-10
Abs

Has anybody got any tips for fine tuning this split?

The main 1st compound lift of each routine stays week in week out. The other exersises may randomly change depending on how i'm feeling on the day.

SLDL are in there just for 2 sets at a moderate weight, before i hit the isolation for hams. The reason is that i want to create enough stimulation from the SLDL but not push myself to overtrain.

I'm resting around 2-3 mins on the big exersises and around 30-90secs for the rest. I've only just started getting back onto training after slacking off a little around xmas.
I got to a bodyweight of 70kg and was doing rest pause squats for 105kg-20RP.

I'm looking to gain some size and also get the big lifts up to a nice level of strength.

Targets:
Squat - bodyweight x2
Deadlift - bodyweight x3
Bench - bodyweight x1.5
OHP - bodyweight x1

[RUBICON19]

My favorite split!!

[Lux]

rubicon19 said:

My favorite split!!

damn, i didn't think you would notice i had stole your idea Randy ;D

I was looking around on here trying to find something suitable and what you posted in a reply to somebodys thread, was this split

[RUBICON19]

Good stuff bro. Go for it. I am currently using that split

[Lux]

The split suits me needs perfectly. I'm just wondering about rear delts?

Training shoulders on thurs and back on fri has got me wondering about stimulating my rear delts.

My shoulder workout mainly consists of exersises that hit front and middle. Obviously rear get hit to a certain level but not majorly.

As back workout is the next day and rear delt get hit on this day too, i'm considering on throwing in 2 sets of 10-12 for isolating rear delts on back day?

I know theres always an overlap when doing splits, just trying t get a good balance going on

[gti steve]

Thats a nice split

[RUBICON19]

Rear delts on back day

[Lux]

Thanks for your help there Randy. It definately felt right training them on back day.
Thats week 1 of back on the 4 day split done, should see the weights rise well over the next few weeks

[RUBICON19]

lux said:

Thanks for your help there Randy. It definately felt right training them on back day.
Thats week 1 of back on the 4 day split done, should see the weights rise well over the next few weeks

YES you should. Great to have ya back around man.

[Lux]

Some things seem to be going well with this routine, but then some stuff just sucks ;D

Before i started it i had a few weeks off, then the first 2 weeks all was well. Strength and BW increased, more of a bounce back after the layoff really.

Just weighed in and measured and in the past 7 days i have gained .5lb. Thats fine but the measurements changes have got me puzzled

Waist has stayed the same.
Chest/back - up .25"
Bi's/tri's - same
Quads/hams - down 1"
Calves - same

I look a bit leaner but the loss of size to my legs has got me puzzled.

[RUBICON19]

lux said:

Some things seem to be going well with this routine, but then some stuff just sucks ;D

Before i started it i had a few weeks off, then the first 2 weeks all was well. Strength and BW increased, more of a bounce back after the layoff really.

Just weighed in and measured and in the past 7 days i have gained .5lb. Thats fine but the measurements changes have got me puzzled

Waist has stayed the same.
Chest/back - up .25"
Bi's/tri's - same
Quads/hams - down 1"
Calves - same

I look a bit leaner but the loss of size to my legs has got me puzzled.

As much as it sucks. Try hitting legs every 5th day instead of every 7.... This worked wonders for Mo. I do this occasionally for chest and back as well.

[Lux]

Thanks for that Randy

Some might say i was just over analysing stuff but it was hard to ignore my thighs being the only place i was losing.

I'll slip in some extra work on the 5th day and see how it goes

[beckie]

rubicon19 said:

Rear delts on back day

Absolutely!

[RUBICON19]

lux said:

Thanks for that Randy

Some might say i was just over analysing stuff but it was hard to ignore my thighs being the only place i was losing.

I'll slip in some extra work on the 5th day and see how it goes

This may or may not be the answer. Could just be a mater of adding more weight to the bar over time which is where I still believe the MOST progress lyes.... Its worth a shot though.

[Intensity]

I totally agree with the "every 5 days" theory, especially for legs, chest and back because they are not a lot involved when training other bodyparts!

By the way Lux, depending on when you last trained legs before your bodyparts measurement it could have a big influence on the results (same thing for every muscles). So in my opinion, to be accurate, you need to do a second measurement (and a third one?) a couple of days after the first one.

[Lux]

intensity said:

I totally agree with the "every 5 days" theory, especially for legs, chest and back because they are not a lot involved when training other bodyparts!

By the way Lux, depending on when you last trained legs before your bodyparts measurement it could have a big influence on the results (same thing for every muscles). So in my opinion, to be accurate, you need to do a second measurement (and a third one?) a couple of days after the first one.

I hear ya Mo
Glycogen and water storage etc.

I train legs on tuesdays, so to measure on sunday would have them pretty much depleted from the workouts. I bet if i measured on Wednesday they will put a smile back on my face.

My strength is up, so my body should adapt soon

[RUBICON19]

I guess the best advice would be to just wait it out. Take extra measurements as Mo suggested.

As you get stronger, you will grow..