4 Day Split Workout for optimum Muscle Size

4 Day Split Workout for Maximum Muscle Size — Tiger Fitness This 4 day bodybuilding workout split routine is perfect for packing on a maximal amount of muscle mass. It can be run for 8 to 12 weeks. This 4 day bodybuilding workout split routine is perfect for packing on a maximal amount of muscle mass.

4-Day Workout Split – The Optimal Training Routine. Day 1: Chest and Hamstrings; Day 2: REST; Day 3: Back and Quads; Day 4: Shoulders and Glutes; Day 5: REST; Day 6: Biceps, Triceps and Abs; Day 7: REST; This 4-Day Workout split for optimal bulking and muscle mass takes into consideration that you will be consuming a high amount of calories. This high. Bulgarian Split Squat: Hold a dumbbell in each hand and stand lunge length in front of a bench. Rest the top of one foot on the bench behind you.

Rest the top of one foot on the bench behind you. Bend both knees and lower your body until your rear knee nearly touches the floor. 4 Day Maximum Mass Workout Split.

Day 1 Back and Biceps; Day 2 Chest and Triceps; Day 3 OFF; Day 4 Quads, Hamstrings and Calves; Day 5 Shoulders, Traps and Forearms; Day 6 OFF; Day 7 OFF. The 4 day split is the optimal frequency for that This split allows you to focus one one large muscle group like the legs during each training session. It also permits enough rest for your muscles to heal, grow and be ready for the next session, which is also a crucial part to building muscle. Rest is as important as intensity for muscle growth.

This 4 day split was designed for someone who’s been training for a while and wants to step up their training. The workout has a days on, one day off, one day on, one day off schedule. This workout was designed specifically for pure muscle size.

Each muscle group should be warmed up for 5 minutes. 4 Day Power Muscle Burn Workout Split. This building workout is designed to maximize progression and muscle gains by hitting each muscle group with power sets, muscle sets and burn sets.

July 18, 2018 Rob Engelman. 4 Day Workout Routine For Impressive Gains. This 4-day split will allow you to effectively attack the target muscle groups each day. It also provides recovery on Wednesdays and the weekend.

Compound and isolation exercises are used to properly stimulate each muscle group for optimal results. The upper/lower split is a bit better: Training 4 times a week, you hit each muscle 2 times per week. However, using the whole body approach: you receive the benefit of maximum effectiveness with maximum efficiency because while training only 3 times per week, each muscle region is stimulated 3 times during the week. You can’t make the most of your workouts and grow the muscle you are after without giving yourself ample recovery time..

And assuring you get the proper rest all boils down to your training split. It’s pretty common to be an overachiever and think that hitting a muscle group as frequently as possible will produce the results that you’re looking for – larger, striated.

List of related literature:

Therefore, the workouts should be split and spread over four days, which provides five days of rest between each muscle group.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Alternately, the workout could be split over three days: on Day 1 work legs and shoulders, Day 2 biceps and back, Day 3 chest and triceps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

A similar frequency is recommended for intermediate participants, but those using a split routine should train three to four days per week so that each muscle group is trained one to two days per week.

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

Some individuals prefer to train a three or four day split (or more), dividing the entire body into three or four separate sections.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

When designing a split routine, you need to follow two basic rules: Hit each muscle group at least twice a week, and don’t work the same muscle group on consecutive days.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

For instance, you can train your entire body several times per week (“full-body split”), your upper and lower body on different days (“upper/lower split”), or different major muscle groups on different days (“body-part split”).

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

The three-day split builds on the premise of the two-day split routine.

“Becoming a Personal Trainer For Dummies” by Melyssa St. Michael, Linda Formichelli
from Becoming a Personal Trainer For Dummies
by Melyssa St. Michael, Linda Formichelli
Wiley, 2004

Intermediate: 3 (whole body) or 4 (split routine) days per week c.

“Sports Medicine: Study Guide and Review for Boards” by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
from Sports Medicine: Study Guide and Review for Boards
by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
Springer Publishing Company, 2011

Greater relative 4-day split-body routine, working each increases in quadriceps of the major muscle groups with mulmuscle thickness favoring the tiple exercises in a session at 7RM to highest volume condition.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Split routine, three to five exercises per muscle group (four to five sets of 10 to 12 repetitions) using a 5to 6-day per-week regimen.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts

Add comment

Your email address will not be published. Required fields are marked *