T Nation

4 Day Split, Not Enough or Too Much?


#1

Mon- Chest/Bi's
Tue- Legs
Wed- Back/Tri's
Thur- Shoulders

This is the deal, my new workout partner and i can only lift monday through thursday every single week, Do you think this split is still effective as long as we hit it hard and have the proper nutrition.

I think its ok but some people are saying that if we dont take a day in between we could be over training, but i dont see how thats possible seeing as we hit every major group once a week and have a three day break. What do you think, are goals are to gain muscle and mass. There is no need to list all the excersizes seeing as this is a question about recovery and efficiency.


#2

I think this is doable. I’ve gone weeks where I had to combine workouts or squat and deadlift just a day apart. Ideally most would want a break, but it’s not necessary.


#3

No one can tell you how much you’re able to do, the point being that it’s unique to YOU.


#4

I would do chest/tris, back/bis, legs, shoulders in that order. I wouldn’t want to train shoulders the day after tris and I like putting the pushing and pulling stuff together so you can just finish up your arms afterwards.


#5

I would do chest/tris, back/bis, legs, shoulders in that order. I wouldn’t want to train shoulders the day after tris and I like putting the pushing and pulling stuff together so you can just finish up your arms afterwards.


#6

Also the reason for chest before back is because it’s better to do chest first (better set up on bench because your lats aren’t sore=less injuries).