3 Day OR 4 Day Split?

[this_dude_55]

I'm trying to gain muscle mass. Which of the following would be better for me?

3 Day Split
Monday - Legs/Shoulders/Abs
Tuesday - Back/Biceps
Wednesday - Nothing
Thursday - Nothing
Friday - Chest/Triceps/Abs

OR

4 Day Split
Monday - Legs
Tuesday - Shoulder/Abs
Wednesday - Back/Biceps
Thursday - Nothing
Friday - Chest/Triceps​

Which one is a better option?

 

[Mr.Positive]

No particular split is guaranteed to work for everyone. You have to test the waters and see what works best for you. Personally, I've adhered to a 5-on and 2-off split for the past 6 months, but when I first started hitting the iron, I adhered to the 4-day split you listed, and that worked very well for me.

I don't like your 3-DS because legs, shoulders, and abs works waaay too many muscle groups in one workout. But, again, see what you like: it may work well.

Keep in mind that you are not bound by law to work each muscle group in cyclical, regimented order. Who says you have to wait until every muscle group is worked before you can hit a particular group again? I hit my legs hard, and sometimes it takes me a week-to-10 days to recover; my chest, however, takes only a few days before I'm ready to hit it again.

Most people I know have strong and weak muscle groups. Some guys can hit legs 2X a week and chest once every ten days. So, it's more important to listen to your body rather than religiously perform sets around different muscle groups. After hitting the iron consistently awhile, you'll begin to understand your strong and weak muscle groups and work your program around them.

Remember, though, that splits will not build mass; diet does that. Make sure you're consuming between 1-2 grams in protein per lb. of your bodyweight along with nutrient-rich carbs and healthy fats. Aim for 20 calories per lb. of your bodyweight.

Great advise Espi! That's not talked about enough here I think, listing to your body. Everyone's different, what works for one person may, or may not, work for someone else.

For me, I do the 4 day split. Legs, I start with squats, back, start with deadlifts, and chest, start with bench press, and go from there.

 

[EFFORT]

In my opinion as a newbie you should start with the where to start thread. That way you'll be on a routine that works for everyone that follows it, in addition you get to practice and get form down on the main lifts that'll be massing you and you'll learn how to eat right.

 

[this_dude_55]

Thanks for the advice everyone. As always it's appreciated.

 

[mrRuckus]

No way should you be doing back the day after legs.

In fact why in the 3 day split are there 2 days butted up against each other when in the 4 day split you're more than willing to workout on wednesday?

 

[Throttle]

In fact why in the 3 day split are there 2 days butted up against each other when in the 4 day split you're more than willing to workout on wednesday?

seriously... you grow on your off days, not your workout days. (obviously this is an overstatement, but the point remains -- space things out as much as possible, esp. on a 2 or 3 day split)

 

[Mr.Positive]

No way should you be doing back the day after legs.

In fact why in the 3 day split are there 2 days butted up against each other when in the 4 day split you're more than willing to workout on wednesday?

I definitely agree. In fact, I take the day after "leg day" off completely. I find that leg day is soo hard, I don't want to lift anything the day after. But...again, everyone's different, find what works for you...

 

[mrRuckus]

I do active recovery GPP the day after leg day.

 

[Mr.Positive]

I do active recovery GPP the day after leg day.

What's active recovery GPP?

 

[simon]

What's active recovery GPP?

GPP is General Physical Preparedness. Generally something like pulling a weighted sled, weighted hill walking, bodyweight circuits. Doing it helps MrRuckus recover better by increasing blood flow to his muscles.

http://www.elitefts.com/documents/general_physical_preparedness.htm

 

[mrRuckus]

GPP is General Physical Preparedness. Generally something like pulling a weighted sled, weighted hill walking, bodyweight circuits. Doing it helps MrRuckus recover better by increasing blood flow to his muscles.

Hey! I'm in the room!

 

[Ratisson]

why dont u try something like this:

Monday: Legs/Biceps+Triceps
Tues: Chest
Wed: Back/Shoulders
Thurs: Legs/Biceps+triceps
Fri: Chest
Sat: Back/Shoulder
Sun: OFF

 

[Ratisson]

^^^^
i forgot about abs. U could do ABS when you do your CHEST.

i looked at your original post. U should try to get each muscle group worked out at least twice a week.

 

[stronglifts]

The only reason to go from 3 days to 4 days if when the intensity gets too high.

 

[mrRuckus]

Nothin quite like doing biceps four days a week.

 

[Drum&Bass]

your routine sux Ratisson...and working out muscle groups twice a week ...why ?? when will his muscles have time for recovery/growth ??

Which one is a better option?

your routines suck also (this dude 55)..use this

Mon: Back

Tues: Off

Wed: Chest / Arms

Thurs:Off

Fri: Shoulders / Legs

Sat: Off

Sun: Off

 

[Ratisson]

Drum&Bass, what kind of a workout is that? That's way too many days off. For your information it only takes 48 hrs for your muscles to recover from a workout. So in reality i could do my chest (or any other muscle) every other day (which is what you should be doing).
I cant imagine every doing a weak ass routine as yours. If u guys wanna stay weak and small, then listen to this Dum&Ass character. If you wanna improve and get bigger and leaner then start pushing yourself to the max. instead of taking 3 or 4 days off per week. Thats embarassing.

 

[Throttle]

ho ho ho, what a mathematician we are, ratisson. his workout includes 48 hours of rest each workout, and a day off on sunday.

your reasoning would make sense if you didn't use your arms to work your chest, or your chest to work your shoulders, but if so, you're not really doing compound exercises.

furthermore "it only takes 48 hrs..." is straight up bull****. everyone's recovery time is different based on a host of variables.

if you have a routine based on the big three (squats, deadlifts, bench), then you can't possibly do all three of them 4 times a week.

 

[stronglifts]

ho ho ho, what a mathematician we are, ratisson. his workout includes 48 hours of rest each workout, and a day off on sunday.

your reasoning would make sense if you didn't use your arms to work your chest, or your chest to work your shoulders, but if so, you're not really doing compound exercises.

furthermore "it only takes 48 hrs..." is straight up bull****. everyone's recovery time is different based on a host of variables.

if you have a routine based on the big three (squats, deadlifts, bench), then you can't possibly do all three of them 4 times a week.

I'm doing smolov for front squats. 4 times front squats a week. 35 reps per workout (not including warm-ups). Add to that overhead presses & power cleans. Am I doing wrong?

The idea of isolating muscles is retarded. Full body is the way to go. Your body is designed to work as one piece. Check how weightlifters & strongman train.

 

[Drum&Bass]

The idea of isolating muscles is retarded. Full body is the way to go.

why is isolating muscle groups retarded ??? thats great that you front squat all the time, thats an incredibly difficult exercise but your making the same mistake I made 2 years ago. My routines were all based around power lifting and olympic training..and because of that I developed a muscular imbalance


..so where does that leave me..starting from scratch and having to rebuild my physique all over again. Unless your goal is to compete as a powerlifter...or to compete in the olympics, you should train EVERY BODY PART with the proper intensity and rest no matter how insignificant you may think they are and none of this synergistic muscle gets all the work it needs crap..every body part should be trained.

sure it feels cool and is a huge ego boost when you can train doing lifts that leave most people amazed...but its not practical and sooner or later your gonna realize that you will have to re-evaluate how you develop your body.