My New 4-Day Split
Alert, or at least long-term, readers of this site will note that I typically advocate a 2-way split, working out 3 times a week. My routine in the past has always looked something like this:
- Legs & Arms
- Chest & Back & Delts
I'd work the first on Monday and Friday, the second on Wednesday. The following week, I'd do the opposite. I've been working out pretty heavy lately, using more sets and lower reps. I've also added really heavy partials with high reps (at least 20 per set at the end of a body part's workout). It's been my experience that I've often not trained with enough volume because I'm trying to hit 2 or 3 body parts per workout. I've devised a new workout routine that allows me the rest I need to recover, the freedom to work a specific body part a second time in a week, and the space to work out more intensely per workout because I'm working fewer body parts per workout. Here's my new work out routine:
- Chest & Back, Monday
- Legs, Tuesday
- Delts & Arms, Wednesday
- Rest on Thursday
- Specialize on Friday (hit a lagging body part or something I want to really stress)
This routine allows me to follow my diet more closely, too. As you may remember, I suggest that people follow a nutrition plan pretty heavy on supplements and high protein, moderate carbs, and relatively high fat (for building phases); with the heavy eating, I want to give my body a rest every 4th day. So, Monday through Wednesday, I eat my “normal” heavy diet. Thursday, I pretty much fast. Friday, I can go nuts on the supplementation while I blast the body part I want to crush. Saturday and Sunday are pretty normal, except that I eat lighter because I'm not doing any weight training on those days. In the next post, I'll tell you about my back-relief supplementation plan. It's given me the most pain relief I've had in years. Literally.
