When should I switch to 4-day split from a 2-day?

S

Shawndb

0
I've been lifting since january on a 2-day split, so I get a whole body workout twice a week.

I'm wondering when I should start switching to a 3/4 day split. I'm feeling like my chest, shoulders and back could use more than just two exercises each.

Just to give you a sense of where I'm at, for 9-12 reps I'm:

Dumbell press: 75
Bench: 95

Shoulder press: 37.5
side raise: 30

Seated row: 130
Bent over one-arm row: 80

close grip bench: 55
Tri Extension: 17.5 dumbells

My lower body is far more developed due to my body type, and playing soccer for years.

Squats: 200 - free
250 - smith

leg ext: 140/each
deadlift - 180
standing calve - 290 - smith

that's a taste of where I'm at. Is it time for me to switch to a 4-day split?
 
For muscle hypertrophy weight training each muscle group once per week is best. Twice is fine if you're on steroids but otherwise your muscles won't really have enough time to recover. It's fine to do cardio more than once a week of course because it's not nearly so damaging for the muscles.
 
I actually have to disagree with the once a week/muscle group theory. I previously subscribed to that method of personal training. However; at the urging of JP and Genius, I began a much more intensive full body workout 3 times per week.

Not only have I experienced gains in size, I am also lifting more weight. I kickbox and the power behind my punches and kicks is much higher.

Doing each muscle group once a week is antiquated -- while I'm at it, I would like to thank JP and Genius for "showing me the light".
 
That's fine for gaining strength to a degree but top lifters won't hit the same muscle groups in their splits 3x/week - lifting big needs resting big too.
 
Yes top pro bodybuilders might go for a hardcore once a week hi intensity workout, and I agree theyll need quite a few days rest, but Im not one of these people and I doubt Shawn is.
Ive just started an HST style workout and I feel great. Its early days to talk about gains as Im in the 1st cycle, but its a nice safe way of training and is based on science rather than what pro bodybuilders do, who have a very different lifestyle to me.
HST is friendly on the joints, and in the early part of the cycle the low weight really allows me to concentrate on my form rather than try and train to failure, and lets face it, theres enough people down my gym lifting huge weights with bad form already. :(
 
I understand completely the huge importance of lifting with strict form and that training to failure should be done occasionally if at all. However, when I made my point about a three day split being superior for muscle hypertrophy than training muscle groups multiple times per week I was not referring exclusively to pro bodybuilders - which are of course all on long lists of steroids - but to intermediate bodybuilders too, such as those who have been athletic for a number of years but may have been lifting with a serious regime for say 6 months+. People new to lifting should do full body workouts initially but it is not necessary or optimal for such training to continue for a long period of time - until one is a pro bodybuilder for instance!
 
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