judge my 4 day split

[777rocky777]

I agree with both of you about not putting enough work in Tri/Bi area hows this sound:

Mon chest
tues back
weds off
thurs legs
fri shoulders
sat arms
sun off

Do you guys think tri's will still be hurting to bad to do chest with only 1 rest day in between? Also i tend to do heavy shoulder presses so would they're be overlap doing tri's the following day? I have also tried putting deadlift on back day but lower back tends to be sore still when i get to leg day. thanks for the input so far.

[goodlifting]

I agree with both of you about not putting enough work in Tri/Bi area hows this sound:

Mon chest
tues back
weds off
thurs legs
fri shoulders
sat arms
sun off

Do you guys think tri's will still be hurting to bad to do chest with only 1 rest day in between? Also i tend to do heavy shoulder presses so would they're be overlap doing tri's the following day? I have also tried putting deadlift on back day but lower back tends to be sore still when i get to leg day. thanks for the input so far.

keep it at 4 days a week. no need to add another day. you could split it like this:

mon: legs
tues: arms
wed: off
thurs: chest and back
fri: off
sat: shoulders
sunff

that way you don't have to worry about your arms being TOO exhausted. but like i said before i don't know what your daily work or school schedule looks like so split it the way that works best for you.

and my point about deads and squats was that you can go through a 4-5 week lifting cycle of emphasizing either the squat or the deadlift. for ex: during your training focus on your deadlifting. you can squat very occationally but don't go in to destroy yourself on the squat. and vise versa when you're on a squatting cycle (don't go in to destroy yourself on deadlifting). i've been throwing this idea at people who are worried about overtraining the legs.

[777rocky777]

Chest and back on the same day? I just done feel i could hit those muscle groups hard in one day.

[danimal79]

adding another day is fine. as far as the split, i'd make this adjustment:

Mon chest
tues back / forearms
weds legs
thurs biceps / triceps
fri off
sat shoulders / traps
sun off

[goodlifting]

Chest and back on the same day? I just done feel i could hit those muscle groups hard in one day.

chest and back in the same day will work just fine. remember that you should probably tone down the amount of exercises you have listed in your previous workout. workouts should be short, but intense. if you're in the weightroom for more than 90 min you need to cut it down. i have first hand experience with the chest/back days and they make for these types of workouts.

[goodlifting]

and just a point, you're gonna get a ton of different opinions on how to split your workout up and what to do for arms blah blah blah when you post your split like this. i see it all the time. just keep at it and find what ultimately works for you. we're here just to give our opinions and back them up.

[danimal79]

and just a point, you're gonna get a ton of different opinions on how to split your workout up and what to do for arms blah blah blah when you post your split like this. i see it all the time. just keep at it and find what ultimately works for you. we're here just to give our opinions and back them up.

agreed. honestly...ANYTHING will work, as long as you're busting your ass in the gym and eating right.

[goodlifting]

agreed. honestly...ANYTHING will work, as long as you're busting your ass in the gym and eating right.

well...i would go as far to say ANYTHING will work. there are definitely a few guidelines in training that solidify a good foundation.

for ex: i don't suggest working out 3 days in a row. the nervous system in the human body requires 24 hours to fully adapt to the destruction from lifting weight. you can work around this by training different body parts everyday but 3 days in a row sets you back too far.