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2004/12/01, 03:30 PM
alright, i been workin out on and off for a while and im goin to really begin workin out religously in january. untill then im goin to try and cut down on fat. so im ready i was wonderin if anyone could provide a good 4 day split and a 3day split to choose from.for the first two and a half months i plan to bulk up.
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2004/12/01, 04:44 PM
What's wrong with FTs training splits?
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**_Robert_**
Pain is temporary; glory is forever!
E-mail: rpacheco@freetrainers.com
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2004/12/01, 05:37 PM
there are several ways to do it
pulling/pushing
bodypart
function
goals
Which way are you interested in?
I personalyl use body split and do something:
4 day:
Monday: Chest/Abs
Wed: Legs/Shoulders
Sat: Back/Abs
Sun: Arms/Abs
I often end up working out twice a week so it ends up being over 2 week period. I also often will do shoulders on separate day.
3 day:
Mon:
Legs/Shoulders/Abs
Thu:
Chest/Back
(very hard, because if you do heavy chest, then heavy back is gonna be hard, or vice versa, like deadlifts after heavy bench...your forearms will be fried)
Saturday:Arms/Abs
I go very heavy and train each body part once every 2 weeks, however, this is not a workout recommended for a biginner...but you can also try it if you're shor ton time...just go heavy on your first two exercises for eveyr body part...sticking to 1-5 reps and each rep range beign msot you can do...with GOOD form....if you lightly cheat on last rep...it's ok....just don't make a habit out of it...good luck
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2004/12/01, 05:39 PM
oh and if you have the time rest 5-10 minutes between your heavy sets....this is vital for great strength gains...at least form my experience...
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2004/12/01, 06:55 PM
4 day
mon chest
tues legs,
wed off
thurs back,tris
fri off
sat shoulders bis
I do abbs usually one 1st day of training and last day....and forearms with bis
I train my arm smainly as secondary muscles. BY doing them at end of week, they have actually gotten 2 workouts.......one being used secondarly( like they are designed to do) and the other day isolated.
my 3 day
chest, biceps
legs, tris
shoulders/ back
---------or-------
chest /back( super setted)
legs /bis
shoulders, tris
theres a day rest inbetween the days somtimes 2 if needed.
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/12/01, 07:00 PM
thank you very much for the quick input.....actually very quik. well since im a sophomore in high school im prolly gonna hav to go with the 3 day split seeing as im barely even making time to get to the gym(AP classes and such).im guessin that these split would not change even tho im tryin to bulk???
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2004/12/01, 07:04 PM
Naw, be fine.......I use them when i'm in season cheerleading.........Just make sure you don't over train
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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