I am making a training program with the existing templates
on your website. The templates on your website are really good.
I am really interested in the 4
day split push pull protocol. But when I looked at it, I
noticed that after a big muscle, like hamstrings, a smaller one
is performed, like biceps. For what reason is this interruption?
Is it not better to do first of all the big muscles and after
that the small ones (Eg Hamstring, Hamstring, Biceps)?
question! You could certainly do it the way you proposed and
I have personally done it this way as well on other sort of splits.
The templates are suggestions and certainly can be customized.
I sometimes like performing leg curls before exercises like straight-leg
deadlifts as a kind of pre-exhaust.
Keep in mind the main rationale of placing large muscle groups
first is that it is suppose to allow you to handle more weight
for exercises that utilize larger muscles, requiring more energy.
Placing a small unrelated muscle (eg: biceps, calves) between
a second exercise for the larger muscle (eg: hamstrings, chest)
is a techniuqe that may allow you to use greater resistance on
that second exercise for the larger muscle, utilizing that short
rest period, but you could certainly make an argument for performing
them consecutive without an unrelated muscle group in between,
as is traditionally done. The choice is certainly yours but I
would encourage you to try it both ways for at least a few weeks
at a time to find your favorite.
Keep in mind the 4 day split accommodates a higher volume
program with more exercises and possibly more sets. Consequently
muscle groups are exercises less frequently than 2
or 3 day splits. For most people I would suggest to only
perform 4 day split programs sparingly, if at all. It is the
sort of program you could use for leading up to a bodybuilding
competition to accommodate more exercises. I would not suggest
such a program for off season training.
Alternating Rest with Workout
Days on 3 Day Split
I was wondering, on the Workout
Menu you list workout templates, and under the 3 day split
program I noticed there was no mention of XAXBXCX as a split
method. Is there a reason this is not included - is it not a
Dose Response studies suggest more strength gains can be achieved
exercising each muslce group more often. See Strength
Dose-Respons Curve. If your ability to recover between workouts
is compremised by a high volume workout, other physical activities,
in adequate nutrition, or other reasons that you are unable to
recover within a couple days you may possibly make more progress
exercise each muscle group less frequently. See Low
Other 3 and 4 Day Split Options
your list of 3
day and 4
day splits, I would also like to suggest another couple of
options you might want to include:
- 3 day split: AXBXCXX
- Which is the 3 day split that most people follow.
- 3 day push/pull/legs: ABXCX
- Vegan bodybuilder friend of mine has made great progress
with this split.
- 4 day powerlifting: ABXCDXX
- A = speed squats
- B = speed bench
- C = heavy squat assistance
- D = heavy bench assistance
This routine (Westside
Barbell Program) has produced several 900#
squatters and 600# benchers for Louie
BTW, your site is a common recommendation on the misc.fitness.weights
newsgroup... where I'm a regular. We think it's great. Thanks
Watson (the ninja of nice) Davis
Watson, Thank you for your usefull suggestions. Regarding
"3 day split: AXBXCXX" (above), working each bodypart
just once a week may be appropriate for maintenance work or for
a program requiring longer recovery, such as high volume training
or as a part of a periodization