4 day Split

[Jakanden]

Im thinking about increasing my workouts to a 4 day split. Right now I have been doing alternate upper body lower body splits 3 times a week. I seem to have hit a peak and Im not getting any stronger.

I am going to try cutting back massively on my cardio (Perhaps eliminate it altogether). I was curious if you guys have any suggestions for a good 4 day split? I tried searching for it but "4" and "day" are too short to search for and "split" brings up alot.

I found cursors 5 day split, but with my current job, being able to get into the gym 4 times a week is already pushing it. Maybe if you have some good ideas for a 3 day split that would work but I am wanting to increase my weight days since im cutting back on cardio.

Anyway this is getting long enough. Thanks in advance guys =)

[Tuna Fish]

Hi Jakanden-

Before going to a new routine, definitely back off the cardio, or make a dietary change, or something... but only change ONE thing at a time- then it will be easy to tell if the change was effective or not.

If you change more than one variable (ie: weight routine AND cardio), it will be difficult to know which change was effective, and you'll still be wondering what went wrong or right. :confused:

For instance, if you keep the current split and eliminate cardio, your body WILL change in some way- by only changing that one variable, you can be aware of- and track, how THAT change affected your overall picture.

If you were to eliminate cardio, you would be saving energy that could go toward recuperation- that alone might be enough to blast you thru the strength plataeu you're experincing.

If you want a four day split, here's a starter to get you thinking...

Day 1: Chest/Shoulders/Triceps
Day 2: Quads/Calves
Day 3: Back/Biceps/Forearms
Day 4: Hamstrings/Abs

If you take a day off between each workout day, total cycle time thru the routine is 8 days. Notice that workout 1 & 3 are upper body, while 2 & 4 are lower body (basically). The tempo of this routine is upper/lower/upper/lower body with a lot of time in between each upper and lower body workout.

Sets and reps are different for everybody. What works for me (and my schedule!) is to keep it simple and brief.

Tom

[cursor]

I've created a thread that shows how to adapt my 5-day split into a 3-day split. I'll do the same for a 4-day split.