New Four day split routine. Advice needed.

Some top athletes also train pretty much their entire bodies like 7 times a week :p

Anyways, I know who Poliquin is. Though, I'm looking for an explanation. Anyone can say this and that about the CNS, but why? Do you know where he said it first? perhaps he cited some research.

A lot of people walk around throwing stuff around about the CNS based on what they themselves think makes sense (just saying this in general, not directed at Poliquin)

I'm gonna check out that book.. damnit.. another ****ing book.. I'm always glad when there are a couple reviews on amazon saying that they couldn't understand it and that it's **** because it's too technical.. I like technical :D Besides, Kraemer.. hell yeah.
Have you read the entire book? If so, you haven't read this too?:

I've been thinking of buying that for some time, but now I want that other one too. I don't know how they differ in content.
 
I hate doing each body part once a week. It never worked well for me so i would suggest a 2 way split like Upper/lower or push/Pull. Either mon, tues, thurs fri or every other day has worked best for me.

This is obv just my opinion and everyopne responds differently.

Good luck
 
Karky said:
Some top athletes also train pretty much their entire bodies like 7 times a week :p

Anyways, I know who Poliquin is. Though, I'm looking for an explanation. Anyone can say this and that about the CNS, but why? Do you know where he said it first? perhaps he cited some research.

A lot of people walk around throwing stuff around about the CNS based on what they themselves think makes sense (just saying this in general, not directed at Poliquin)

I'm gonna check out that book.. damnit.. another ****ing book.. I'm always glad when there are a couple reviews on amazon saying that they couldn't understand it and that it's **** because it's too technical.. I like technical :D Besides, Kraemer.. hell yeah.
Have you read the entire book? If so, you haven't read this too?:

I've been thinking of buying that for some time, but now I want that other one too. I don't know how they differ in content.
Click to expand...


haha yeah man, there's so much good stuff to read out there... ****ing staggering.

Sometimes I wish I could take a reading vacation. Pack my suitcase full of books and off to the beach for 3 months.

Only then will I... maybe... get through everything I want to get through. I still have 2 books that are pending... used to be 5.

And no I haven't read that one yet but I've def heard about it... then I forgot about it.

I have a love/hate relationship with this information age which we live in.
 
I'm supposed to read 2 books by Stuart Mcgill, this Kraemer book, possibly the bible, a book by Philip Roth all my books for school and to top it all off I'm gonna learn biochemistry, even though I didn't even take regular chemistry in high school :p

Information sucks :(
 
Karky said:
I'm supposed to read 2 books by Stuart Mcgill, this Kraemer book, possibly the bible, a book by Philip Roth all my books for school and to top it all off I'm gonna learn biochemistry, even though I didn't even take regular chemistry in high school :p

Information sucks :(
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haha... good luck homie!

I hope those books are big enough to workout with, because you sure won't be moving often. Bench press the biochem manual and squat the bible.

Hows that for a FBW?
 
FunctionalTrain said:
biochemistry isn't so bad. it's actually a great course.

which Roth book?
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I'm not taking it at school :p It's just something I'm doing on the side to understand physiology better. It's going slow though, as I have a lot of school stuff to read. Besides, I don't read a lot, so when I do read, I feel like I need to read for school.

Portnoy's complaint. I've only read one of his books before, which was Ghost Writer. I really liked that one, I like his style, it's way different from the more "typical" book which just focus on excitement and stuff.. Roth has a great way with different literary techniques.
 
fitslug said:
haha... good luck homie!

I hope those books are big enough to workout with, because you sure won't be moving often. Bench press the biochem manual and squat the bible.

Hows that for a FBW?
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It's lacking upper back work :p I haven't even bought a biochem book yet. I think I'm gonna read this other chem book first to understand basic chem.
 
Thanks everyone for all your helpful advice. Below is my new routine modified after reading and considering everyons advice.

Day 1 - Back/Biceps
Day 2 - Chest/Triceps
Day 3 - Off
Day 4 - Legs
Day 5 - Shoulders/Abs

Day 1
Back
Standing lat Row
Wide Pulldowns
Deadlifts

Biceps
Standing Biceps Curl
Hammer Curls

Day 2
Chest
Bench Press
Incline Chest Press
Chest Fly

Triceps
Tricep Pushdown
French Press
Tricep Kickback

Day 3 - Off

Day 4
Legs
Leg Curls
Leg Extensions
Leg Press
Calf Raises

Day 5
Shoulders
Front Shoulder Raise
Lateral Shoulder Raise
Seated Shoulder Press
Shoulder Shrug

Abs
Abdominal Crunch
Reverse Crunch
Trunk Rotation
 
blackbeard said:
I read somewhere else that FBW (full body workout) is preferable for a noob and its a mistake to try and copy the pros with (likely inefficient) splits such as the one here. There are no Squats or Deadlifts for one in this new workout and it would be good to see what he was doing as FBW. Everybody is different but this workout is clearly lacking something.
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My Full Body Routine was as follows.

Seated Lat Row
Rear Delt Row
Lying Tricep Extension
Standing Biceps Curl
Low Back Extension
Abdominal Crunches - 40
Bench Press
Leg Extension
Leg Curls

P.S. In my previous post I posted my newly modified 4 day split routine which I have been doing this week. The reason I leave squats out is that I hate doing them along with lunges. Those are my two most hated exercises. I have Leg Presses to replace squats, isn't it working the same muscles?
 
A lot of people hate Squats. Why? Because they are miserable and tough. But, squats are going to cause growth more than any other exercise. Leg presses are done on a machine, which uses a sled or lever. Even though you are doing the same basic movement, the machine takes some of the stress off of your body, thereby cheating you of the full effects of the exercise. When using freeweights, in this case squats, you are incorporating more muscles to handle the heavy weight on your back. This leads to bigger gains in size and strength.
 
Tomahawk said:
The reason I leave squats out is that I hate doing them along with lunges. Those are my two most hated exercises. I have Leg Presses to replace squats, isn't it working the same muscles?
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In a nice and polite way i just have to say........P*SSY! ;)

I do squats, then lunges in the same workout sometimes. Get it done.
 
Tomahawk said:
My Full Body Routine was as follows.

Seated Lat Row
Rear Delt Row
Lying Tricep Extension
Standing Biceps Curl
Low Back Extension
Abdominal Crunches - 40
Bench Press
Leg Extension
Leg Curls

P.S. In my previous post I posted my newly modified 4 day split routine which I have been doing this week. The reason I leave squats out is that I hate doing them along with lunges. Those are my two most hated exercises. I have Leg Presses to replace squats, isn't it working the same muscles?
Click to expand...

That doesn't look like a FBW unless you made it up yourself. This is a sample FBW. I like the part where it says Full-body workouts are great for beginners. There is no trainer in the world who would tell you to ditch squats and do leg presses/leg curls or lunges. You ought to see a 50 kg girl squatting nearly twice her body weight and then you will appreciate someone who can squat.

If you get a huge guy who is out of shape he will not break sweat on the leg press or leg curls. He would soon be out of breath just squatting with the bar alone.
 
Read this:

Way down this road in a gym far away
A young man was once heard to say
Ive repped high, and Ive repped low
No matter what I do my legs wont grow

He tried leg extensions, leg curls, leg presses too
Trying to cheat these sissy workouts hed do
From the corner of the gym where the big men train
Through a cloud of chalk and the midst of pain

Where the big iron rides high and threatens lives
Where the noise is made with big forty fives
A deep voice bellowed as he wrapped his knees
A very big man with legs like trees

Laughing as he snatched another plate from the stack
Chalking his hands and his monstrous back
Said "Boy stop lying and dont say you've forgotten
Trouble with you is you aint been squattin"
 
Oh, and while you're at it, do some deadlifts. Military presses would be good too, your routine had no direct shoulder work.
 
Nice. You can also delete the leg extensions and leg curls. Squats, Deadlifts, Bench, Row, Shoulder Press, and Pullups. That's about all you'll need to do.
 
Any workout plan without squats, deadlifts, squats, and mil press isn't worth doing, if you ask me. Oh yeah, dips, pullups, rows, and more...get raw dude.
 
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