I'm a reformed powershitter who has switched to bb style training. What are some good 4x week programs? I can't do 5-6 day splits because I'm trying to leave the gymcel lifestyle
picrel it's me
What is the best 4x a week split?
I'm a reformed powershitter who has switched to bb style training. What are some good 4x week programs? I can't do 5-6 day splits because I'm trying to leave the gymcel lifestyle
picrel it's me
One workout a week
I actually was doing Mentzer style two workouts a week, one set per exercise from July until now. Saw some gains but could've just been from actually working my muscles instead of focusing on PL movements.
Upper
Arms
Upper
Lower
But it seems like you've hit the natty limit
So on Upper days you'd hit both pushing and pulling muscles? Or one day is push and one pull?
>natty limit
I think I basically hit my natty strength limit with 450/305/540 sbd at 165. I feel like maybe I can't put on much more size as a natty but I can probably get more aesthetic at least
Bro you're already this big natty and you're still coming to IST for advice
Just go ask some of the biggest natty dudes in the gym
thanks for calling me big anon
Upper/Lower. U can do days all back to back if you want, though I'd add different emphasis on each day to give a bit more rest. Kind of like a 5/3/1 style Upper lower split. Upper bench, lower DL, upper OHP, lower squat with appropriate assistance shit.
Or standard u/l with more rest. ULxULxx. Can just do the same shit each time, or add different emphasis each day, whatever. U/L is my go to because I work nights, 3x12hr shifts per week, so I just lift on my 4 days off which are all kind of random and it works.
Also push,pull,legs,x,full body,x,x
That sounds pretty good but only drawback is I don’t want to dedicate that much time to lower. I feel like my lower is developed enough from all the PL
>oooo shit do those traps go all the way up yboi?
Benefit of 8 years of conventional deadlift. Drawback is a thick ass mid section
Push Pull rest
Push Pull rest rest
It's laughable that you look like this but come to /fit for advice. Dude you're more well built than 99% of this site, you shouldn't need to ask us
well idk. judging by the cbt thread there are some big guys here.
YOU are also a big guy here
yeah and every time i give someone advice some homosexual calls me a no nothing dyel or something
Look into DC training. It's 3x a week probably an hour to hour and a half a session.
this sounds interesting. thanks for the rec. I have been doing something similar with a modified mentzer approach, but basically drop setting instead of rest pause. i feel like assisted reps would be ideal but i dont have a training partner
Just do conjugate. Stick to your roots. Upper heavy, lower heavy, upper speed, lower speed.
honestly frick PL and heavy compounds for the most part. it's fun to deadlift sometimes but mostly i just wanna catch a sick pump and not be constantly sore in my erectors.
Full Body: Squat that trains the upper back or Row (with hips hinged and the bar barely above the floor) depending on how satisfied you are with legs or do them bi-weekly, Leg Isolation on whichever side you didn't hit,1 Push, 1 Pull, Neck Isolation, Ab Isolation, Forearm Isolation, Shoulder Isolation
End the day with some stretching at home
Pause
Upper: 2 Push, 2 Pull but if rowing it should be seated, 4 isolations for arms and shoulders
Lower: 1 Quad Teardrop focused Movement, 1 Posterior Chain Back focused Movement,
Leg Curl, Ab Isolation, Calf Raise+Tibialis Raise, Neck Isolation
End the day with cardio and stretching
Pause
Upper: 2 Push, 2 Pull, 4 Isolations for arms and shoulders
Can be a calisthenics day bi-weekly, Cardio gains over better arm isolations
Pause
Superset and arrange everything as you like.
any advice for good calisthenics workouts?
Run to a park with equipment.
Pull Ups + Dips 4 sets
The you do some Rows and push ups on the dip bars 3 sets
If the rows with your feet on the dip bar feel awkward do scapular retractions on the pull up bar and try to do front levers
Of course it would be better if there were rings, then you could do the rows on the rings or do face pulls.
Next ab isolation where you bring your knees to your elbows on the dip bar, but you stil have to do keep an isometric contraction with your arms in the middle of the chin up position. If you have a ladder then do decline behind the neck presses and if you have the rings then just do face pulls again for 3 sets.
Then run back home and you can do some stretching at home or in the park.
oof
>Mon: Upper
(BB Bench, Rows, Pull ups, Curls)
>Wed: Upper & Lower Back
(BB Rows, RDL, Pulldown)
>Fri: Arms, Shoulders, Upper
(BB Curls, Press, Upright Row, Dips, Forearms)
>Sat: Lower
(BB Squats, leftover accessories)
Upper lower is 4 days a week if you rest in-between each workout.
why not 4 day body part split?
chest
back
legs
shoulders+arms
I was basically considering this but making day 4 more full body with arms and deadlift. Maybe I'll try doggcrapp since it sounds interesting.
you have literally better body than 99,99999999% of fit and 99,999999999999999999% of population. Why are you asking this question? unironically i want to get behind the psychological aspect of this
Because I've always done powerlifting or powerbuilding programs and I wanted people's opinions on 4 day bodybuilding splits since I don't know anything about it.