Dougs 4 Day Split Workout
Workout Summary:
Intermediate
Build Muscle
4
Split
 | Lipotropic ProteinBurn Fat While Promoting Lean Muscle Growth! |
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When you show the reps start high and slowly decrease, does that mean you add on weight as you go lower reps?
Yes. Add a bit more weight for each set if you can, to hit the stated rep range.
Hello Steve
When you lower reps. Do you increase the weight or continue with the same weight? (since you grow fatigue). Wich example would be better?
Example #1(continue with the same weight)
12 reps:12 lbs
10 reps:12 lbs
8 reps: 12 lbs
6 reps: 12 lbs
or
Example #2(increase weight by lowering reps)
12 reps:12 lbs
10 reps:14 lbs
8 reps: 16 lbs
6 reps: 18 lbs
Hi Ric,
In general as a muscle fatigues you will be unable to perform the same number of reps with a given weight, so most likely the weight will remain the same.
Here is an article I recommend:
http://www.muscleandstrength.com/articles/practical-progression-approach...
cool
i have to say your work out has way too much time of rest> how can you build like that?
look at the amount of reps that are listed. his one day is like being in the gym three days a week. the body needs agood 48 hours of rest any ways let alone pounding the muscles like his routine does
actually this workout has plenty of rest considering that he has took into consideration which muscles pull and push. for instance if you get someone to feel your bicep while you are doing dips for your triceps your bicep isn't flexed. thats because your triceps are pushing while you work you biceps mostly when pulling. I'm 14 and i even know that.
I disagree. I usually do 3 sets of 12 reps. If I can get 15, I increase weight, if I get just 12, I stay and If I get 10 or less, I decrease. There aren't that many reps and an okay number of excersizes. His one day is like being in the gym for an hour- an hour and a half. The 48 hours of rest are irrelevant because the excercizes are different muscles each day. You could even cycle through the upper body and give each group a 48 hour rest. Going every day with (Chest+Bis)-(Back)-(Shoulders+Tris)-(Legs+Abs) would give you 72 hours of rest between each group.
Resting is when your muscles grow. When you do chest on a monday, it works your secondary muscles (triceps/shoulder)...so when you do triceps on Wednesday, your triceps/shoulder haven't fully gotten to heal so that you can get the maximum amount of usage on your tricep/shoulder workouts.
Wow dude, seriously, your body needs to rest, you can't go to gym everyday, if you do, your body can't rest and you'll destroy the muscle that you've build up the day before
Well rest is very essential to getting bigger. Has anyone ever told you that rest is key to getting bigger. Well resting while you workout is giving your muscles a little more strength each rest to go up in weight. Also if you don't rest you're working your muscles in a different way, you're teaching them to have some muscle endurance not build. You have to let your muscles rest, when you're done lifting in your third set you should feel some burn even with the rest. I don't like this workout much but it'll get you bigger if you're looking to gain muscle
should I do the workouts for triceps all at once or alternate with the tricep workouts??
Just wondering, instead of Monday and Thursday could I maybe do abdominals Tuesday and Friday....or are they monday and thursday for a reason?
I would do abs on the days you prefer.
Would you recommend eating lots of refined, wholegrain carbs to gain weight the fastest besides protein? Small guy looking to bulk...drastically
You want to add in as many quality carb sources as you can, such as quinoa, oatmeal, etc. I would also recommend milk, natural peanut butter, almonds, and any other healthier, high calorie food you can find.
i would suggest that you get a good weight gainer and eat high carb 5-6 meals aday and 2 of these can be replaced 2-3 buy protien shakes or your weight gainer witch should have portiens and high calories also good one should have amino aicds, this helps repair torn muscle.. allmax quick mass is alright check em out.. other then that 5-7 meals high carbs and cals
How long should you rest between sets? Also, Is it okay to do one cardio day a week on either Wed, Sat, or Sun for like 30 mins?
Rest about 2 minutes between sets. You may need top rest longer for exercises such as squats and deadlifts. And cardio is fine.
hii,,,is thit workout program for mee pls , Im 3 month in gym,I have progress but want even more, im 1,88cm-83 kg ....What would you suggest me...? thnx byee
Focus on progression of weight and make sure you are eating enough to support muscle mass gain.
what should be done, in each reps need to put weight or what...for ex. 12,10,8,6 reps with diferent weight ..? this program is fit to me ,in your opinion ...yepp eating is primary im focused ok thx Steve
I would recommend using the same wight for each set. You will most likely drop reps from set to set as you grow fatigued.
Hi, I was just wondering what order you should do the exercises. For thursday chest and bicep for example, would you recommend doing all the chest exercises first then bicep or alternate them?
I would perform the exercises in the order that they are listed.
Hi Steve,
I' m pretty new myself to bodybuilding so my question may be a little bit naive.
I was wondering about doing shoulder and triceps one day before back. Wouldn't make your triceps very fatigued when you do your back?
Thanks
Your back muscles are "pulling" muscles and when you work them they don't utilize the triceps when is a "pushing" muscle. i hope that makes sense.
I have to agree, although you are not isolating the triceps when you do rows or lat pull downs you are working the triceps secondary. I would maybe swap a day on the routine because you will burn your triceps so hard if you do the monday/teusday part of this routine. That's my suggestion, let me know what you think. Back exercises require the tricep to pull not push like you stated even on the row machine it even shows the triceps as a main target area along with the back.
Pretty the secondary muscle being used in back exercises is biceps not triceps. Not sure how your tricep "pulls".
hii Steve , can i work together for ex. biceps and back..one day, day 2 chest and triceps..or shoulders and legs..etc .in different day ,or separately is better...? byee hava a nice time thnx.
Just make sure you have a few days rest between chest and shoulders. They are both "pushing" days and can both target delts and triceps.
Hi,
I am bit confuse here. I had a baby 4 months ago and before that i was training for 2 years more less, i was trying to build lean muscle and i was doing very well till i became pregnant.With the pregnancy i lost most of my muscle tone as i had issues with my hips and had to take it easy,so now i don't really know if i should do; follow the 6 days cutting work out That i though would be brilliant but i am afraid that if i do cardio 6 days a week i won't build up or to follow this work out with a bit of cardio each day.
I am 5.2/132 pounds and last time i checked my bodyfat was like 6 weeks ago and i was on 25%. In these 6 weeks i havent put on or lost any pound at all.
What do you recommend me, please?? I want build lean muscle.
Thank you so much
Beatriz, First thing is to check your body fat since you haven't checked in 6 weeks. You might be surprised at what you find. If you are the same we need to look at your nutrition. It is 80% if the game. -Joshua
Hi. I have been following the 12 week beginners training routine and I would like to start your 4 day split workout. I am not looking to add huge mass since I am already 178cm/84kg, but I definitely want muscle mass that is toned, and that helps me burn any excess fat. I will follow follow the above workout as is, ok? Any modifications I need to make?
I have been doing this workout for 3 months, I have seen very good results. Thanks a lot, but now it is time to switch it up to something new and keep the muscles guessing!
Hi
Iam just wondering how long should you train each day for?
What foods do you recommend i eat, iam 21, 85 kg 180cm and training 3 to 4 times a week. trying to loose my belly to show my abs.
thanks
craig
In general you would like your training sessions to last no longer then 60 to 75 minutes. As far as nutrition, here are some articles that might help:
http://www.muscleandstrength.com/articles/nutrition-for-beginners-part-I...
http://www.muscleandstrength.com/articles/nutrition-for-beginners-part-I...
i dont have acess to a gym on tuesdays so what should i replace narrow grip pulldown with? I have a pullup barf and dumbells and barbells
I would do narrow grip pullups. And if those are too tough, do them with your feet suspended on a chair.
alrigth, thanks
the exercises are those specifically or is necessary to vary those exercises every week?
No need to change exercises.
Hello Steve,
Im 5'10 215lb w/ a belly. My goal is a DEFINED 195lb with at least a flat stomach.
I'm starting the M/S 3 day workout plan for beginners, my question is do I NEED to include cardio in my routine? if so, when? I do not want to lose the muscle mass I already have.
The real key to holding muscle mass while cutting is pushing for the heaviest weight possible on the bar. You also don't want to lose weight too quickly, as that can sacrifice muscle mass as well.
So do you think I should include cardio in my workout regimine or not?
Yes. I would do cardio during a cut.
I'm doing your 12 Week Beginners Training Routine and just finished Week 7. I started cardio on my off days and keep Sunday as a rest day. When I'm done, I'm starting this 4 day split. When should I do my cardio, Wednesday and Saturday and keep my Sunday as a rest? I'm walking on a treadmill uphill for 30 minutes.
That sounds good. I would recommend keeping at least one day completely training free. You could also do cardio after your weight training sessions.
How much cardio do you recommend one do with your 4/day split? Thanks in advance!
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