The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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View Poll Results: Which 4 Day Split would you choose?

Voters
19. You may not vote on this poll
  • Back & Biceps / Chest & Triceps / Thighs / Shoulders, Calves & Abs

    6 31.58%
  • Upper / Lower / Upper / Lower

    12 63.16%
  • Other

    1 5.26%
Results 1 to 10 of 10
  1. #1
    Wannabebig Member tennisrox4's Avatar
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    May 2008
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    Sydney, Australia
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    90

    4 Day Split (Poll)

    Which one would you choose and why?

    I can't work out Wednesday so I thought that a 4 Day split would be best.
    Here's what Im thinking of doing but that Squat/Dead/Power Clean day will probably be too hard: (Edit: Changed routine.)

    Mon:
    Bench Press
    OH Press
    Cable Row
    Rack Pull

    Tuesday:
    Squats
    Deadlifts
    Torso Rot
    Seated Calves

    Thurs:
    Bench Press
    OH Press
    Cable Row
    Rack Pull

    Fri:
    Squats
    Deadlifts
    Abb Machine
    Standing Calves

    Set/Reps are pretty standard, reps around 6, sets around 4/5.

    Or BGB but I really don't like the look of it.
    Last edited by tennisrox4; 07-26-2009 at 12:05 AM.
    Height:6ft 2in

    Stats:
    working on it

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  3. #2
    Senior Member
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    I'm doing BGB.

    It's the shizzel. Perfectly balanced.

  4. #3
    Wannabebig Member noondie's Avatar
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    Perth, Western Australia
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    I agree with Yamar, BGB rocks!

  5. #4
    Senior Member
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    Aug 2008
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    673
    squatting/deadlifting twice a week with 2 days rest isn't a great idea imo.

    i don't like that routine.. You have cable rows (add barbell rows)

    Do a routine from one of the sticky's.. They are routines that are proven to work and definitely give them a look

  6. #5
    Wannabebig Member tennisrox4's Avatar
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    I can't do SS or 5x5 because I can't workout Mon/Wed/Fri and I don't do barbell rows because I don't like their ROM. You can pull through futher doing a single-armed row.

    And I have given them a look, I have read the routines over and over again and I have put them to practice. I haven't just made a routine with some exercises without considering pre-made alternatives. I have thought this routine though and I am going to do this routine for a few weeks and see how it taxes my body. But advice is still appreciated on how to make it more effective.
    Last edited by tennisrox4; 07-26-2009 at 12:02 AM.
    Height:6ft 2in

    Stats:
    working on it

  7. #6
    SchModerator ZenMonkey's Avatar
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    4 day SS:

    Clean
    Squat

    Bench
    Row

    Squat
    DL

    OH Press
    Pullups


    Why not do a 3 day and WO on Tue.Thu.Sat? Thu, Sat, Mon? Fri, Sun, Tue?

    All I really see here is a bunch of excuses... just go out and do it and stop making it more complicated than it is.
    Last edited by ZenMonkey; 07-26-2009 at 10:40 AM.
    Sarvamangalam!

  8. #7
    I drink your milkshake twm's Avatar
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    Quote Originally Posted by tennisrox4 View Post
    I can't do SS or 5x5 because I can't workout Mon/Wed/Fri and I don't do barbell rows because I don't like their ROM. You can pull through futher doing a single-armed row.

    And I have given them a look, I have read the routines over and over again and I have put them to practice. I haven't just made a routine with some exercises without considering pre-made alternatives. I have thought this routine though and I am going to do this routine for a few weeks and see how it taxes my body. But advice is still appreciated on how to make it more effective.
    fyi, you could easily do 5x5 or SS on tues/thurs/sat

  9. #8
    Resolute -JM-'s Avatar
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    Quote Originally Posted by tennisrox4 View Post
    Which one would you choose and why?

    I can't work out Wednesday so I thought that a 4 Day split would be best.
    Here's what Im thinking of doing but that Squat/Dead/Power Clean day will probably be too hard: (Edit: Changed routine.)

    Mon:
    Bench Press
    BB Row
    Dips

    Tuesday:
    Squats
    RDL
    BB Step Ups


    Thurs:
    OH Press
    CG Bench
    Chins

    Fri:
    Deadlifts
    Front Squats
    Pull Throughs



    Set/Reps are pretty standard, reps around 6, sets around 4/5.

    Or BGB but I really don't like the look of it.
    This is just a suggestion. Add abs and calves on lower days. You can add a triceps and biceps isolation on upper days also.
    Last edited by -JM-; 07-26-2009 at 10:53 AM.
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  10. #9
    Sack Up! mcdonough9395's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    4 day SS:

    Clean
    Squat

    Bench
    Row

    Squat
    DL

    OH Press
    Pullups


    Why not do a 3 day and WO on Tue.Thu.Sat? Thu, Sat, Mon? Fri, Sun, Tue?

    All I really see here is a bunch of excuses... just go out and do it and stop making it more complicated than it is.
    I always love Zens splits.
    Confidence ... Its The Food Of The Wise Man ... But The Liquor Of The Fools.

  11. #10
    Moderator Off Road's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    Clean
    Squat

    Bench
    Row

    Squat
    DL

    OH Press
    Pullups

    If I ever had the need/want to workout 4X a week, that's exactly how I'd do it.
    _________
    ______
    ___

    Off Road Journal

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