What split do you recommend for someone training 3 or 4 times a week

What split is best for working out 3 or maximum 4 times a week and fast muscle growth? I dont want to spend 3h at the gym 6x a week.

Please help me

  1. 5 months ago
    Anonymous

    4 day Upper/Lower

    • 5 months ago
      Anonymous

      Why are you even working out that much to begin with? Like, twice a week is more than enough to build muscle anyway. You're overdoing it.

      full body 3x a week. pretty much any routine you want. just do 3sets of 8-12 reps of whatever the fuck you want and then smack some 20 min cardio at the end

      This is just blatantly wrong. Not enough time to rest, so you're always gonna be exhausted. Not realistic for most people either. Plus, he wants to save time, and full body takes too long.

      • 5 months ago
        Anonymous

        Muscles generally regenerate enough to be trained again in 24 hours

        • 5 months ago
          Anonymous

          No they don't. It takes several days for them to recover. You don't know what you're talking about.

          • 5 months ago
            Anonymous

            It also depends on the volume

            • 5 months ago
              Anonymous

              Dude, will you just accept that you're wrong. Volume doesn't matter, you'll get sore regardless.

              • 5 months ago
                Anonymous

                not him but you're a dumb moron who doesn't lift

              • 5 months ago
                Anonymous

                It does the more you do the sorer you'll get.

                Upper:
                Press (bench, ohp, dips etc), pulls (chins, rows), accessories for back/chest arms shoulders

                Change focus based of main lift.

                Lower:
                Squat, unilateral leg, deads

                Would this be good:
                Bench Press, Bent over row, Overhead press, Pullups, Rear Delts, Side Delts, Close Grip Bench and Barbell Curls?

              • 5 months ago
                Anonymous

                You don’t know what the fuck you’re talking about. Every athlete trains more than 3 times a week. Natty Olympic weightlifters will train twice a day, and roided ones will train 3 times a day and sleep the rest of the time.

                I train twice a day sometimes. Do I push myself to soreness? No because I know how much volume my body can take.

              • 5 months ago
                Anonymous

                Soreness, by the way, is not an indication that the muscle has not yet recovered.

          • 5 months ago
            Anonymous

            I sincerely suggest you consider ending your life. The whole point of the higher frequency is that you don't need to annihilate a muscle and that you are able accumulate the volume in multiple sessions throughout the week, so depending on which muscle you train it is entirely possible that it recovers within 24 hours, but you still have at least 48 hours between hitting the same muscle anyway.

          • 5 months ago
            Anonymous

            >It takes several days for them to recover
            Yes if you have been training properly for years. A beginner should train daily. The average beginner here has never used his muscle strongly in his life. All their muscles have atrophied. You really think it takes several days for their tiny almost non existent muscles to recover from what? A 10kg curl?

      • 5 months ago
        Anonymous

        Everything I've ever been told and believe in my 10 yr of lifting days that you're wrong. But I would love to believe that that's right. Can you post body so I can believe and only gym twice a week

        • 5 months ago
          Anonymous

          A/B half body. Upper/lower is powershitting and badly balanced. I've seen upper/legs+arms and that sounds good. Full body only works for the dudes going in doing 3 sets of a PPL and calling it a day because otherwise it takes way too long.

          He's quoting AlphaDestiny so he's automatically dyel since that channel is just "DO THIS FOR BIGGER BICEPS" and even then AD lifts 4 days a week or more but then says it doesn't count because of some arbitrary reason.

    • 5 months ago
      Anonymous

      What could 1 look like?

      • 5 months ago
        Anonymous

        Upper:
        Press (bench, ohp, dips etc), pulls (chins, rows), accessories for back/chest arms shoulders

        Change focus based of main lift.

        Lower:
        Squat, unilateral leg, deads

        • 5 months ago
          Anonymous

          This is literally just shoulders and legs, dude. How is he supposed to make any gains with that? He's just gonna look disproportionate.

          not him but you're a dumb moron who doesn't lift

          You are him, and I know you are nut what am I?

          • 5 months ago
            Anonymous

            >bench, ohp, dips, chins, rows
            >just shoulders
            wtf tardanon

  2. 5 months ago
    Anonymous

    full body 3x a week. pretty much any routine you want. just do 3sets of 8-12 reps of whatever the fuck you want and then smack some 20 min cardio at the end

    • 5 months ago
      Anonymous

      literally my routine. weightlifting takes about 1.5 hour plus 30 min incline treadmill walking.

  3. 5 months ago
    Anonymous

    ngmi

    • 5 months ago
      Anonymous

      I cant go 6x a week

  4. 5 months ago
    Anonymous

    Just do phul. You can put any exercises in there. Whole idea is microperiodisation with upper lower split. You can do macro or non linear periodisation. Adjust volume and exercises per your body needs.

  5. 5 months ago
    Anonymous

    unironically Martin Berkhan's LeanGains RPT program, the free one on his website

  6. 5 months ago
    Anonymous

    I did this 3 day full body for a while and found it effective:

    A: bench, row, dip, side raises, curls
    B: deadlift, incline db bench, leg press, Cable row, cable cross
    C: Squat, power clean, ohp pullup
    For body weight id go to failure, for compounds id do around 5 reps, for isos 10-12 reps. 3-5 sets each depending how i was feeling. Always 5x3 on the cleans

  7. 5 months ago
    Anonymous

    Here's my split routine. I do this every other day so I get enough rest and recovery between workouts.

    Day 1: Legs/Chest/Triceps
    Day 2: Back/Shoulders/Biceps

  8. 5 months ago
    Anonymous

    Push Pull 4 day
    Legs are for fags

  9. 5 months ago
    Anonymous

    Push/Pull/Legs for 3x
    Push/Pull/Arms/Legs for 4x
    Ignore everything fucking else on this shithole of a board.

  10. 5 months ago
    Anonymous

    Upper lower. Focus on compound movements.
    For example do a Power day and a Hyperthrophy one

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