If you were gonna do a 4 day a week routine what would it be?
I know you recommend 5 sets for each muscle group and I kinda like that idea. Just wondering what kinda routine you'd do, and if you'd do each muscle once or twice a week. Oh yea, and for this answer assume that you're 18 again
Ahhh, to be 18 again ! Oh well, ok, I posted a 4 day split some time ago that worked well for me back then. It was based on a split Mike Mentzer used, see if you can dig it up. Wait, I just remembered I saved it. Hang on....
Monday and Thursday
Pec-Deck (to failure)
Incline Barbell Press
Cable or Dumbbell Fly
4 cycles with no pause between movements
Triceps Extension (Nautilus)
3 cycles of 8 reps to failure with no rest between movements (rest between cycles)
Heavy Leg Extension 1 x 10 reps
Leg Press 1 x 10 reps
Parallel Squat 1 x 10 reps
Leg Curl 1 x 10 reps
Sometimes the above exercises are performed in superset style. He always uses maximum poundages.
Tuesday and Friday
Close-Grip Chin (underhand)
2 cycles of superset
Long Cable Pull 2 x 8 reps
One Arm Dumbbell Row 2 x 8 reps
Lateral Raise (Nautilus)
Press Behind Neck (Nautilus)
2 cycles of superset
Preacher Bench Curl
superset above for 3 cycles (I have done this, it is awesome)
Concentration Dumbbell Curl
Toe Raise (calf machine)
Toe Raise (leg press)
1 set each
Ok, that is the Mentzer exact split. I used the same bodypart by day format, but skipped the giant sets and went with straight sets using exercises I preferred. For example, on day one I would use straight sets for bench presses, dips, skulls, and squats. So, pick your favorite exercises and insert them into the bodypart by day format above. Take a week or so off first, then give the routine a go.
I'd just like to point out that I have never seen a nautilus machine
Basically you're saying to switch in what exercises I can do and then follow the routine?
Like, for example, I can only do 4 dips on a good day so I probably shouldn't have those atm and also I have no access to nautilus machines as stated above
(....I guess I shouldn't have said if he was 18, hehehehe)
oh ya, was that pec deck serious?
Last edited by Goin_Big; 06-01-2002 at 08:37 PM.
Right, pick your own exercises. I did do the exact routine for some time, and it worked well. For the majority of the time I followed the basic protocol (over 2 years), I picked exercises I liked and used them. Don't worry about the machines, use free weights of your choice.
cool, thanks chris, I'll give it a try.
squats twice a week should be fun
Just remember, you must use low volume on this routine. I would suggest only 2 maximal sets for the squats.
that's what I was gonna ask you.
Should I be going for between 6 and 10 reps?
I know you said failure, but I still need a rep range to put the weight on.
also, the f'ing Y is stupid so my leg press and leg curl is upstairs, could I go
if it's just those 4 sets then I'm guessing that would work fine, but I wasn't sure if you wanted me to do cycles on that to.
do you think that would work?
Last edited by Goin_Big; 06-02-2002 at 10:14 AM.
I tried it out today Chris (yea so I ignored the 1 week off thing)
Chest workout felt pretty good, tris felt pretty good, but the leg workout didn't seem that great. I was able to walk away normal.....
I think I need to get a belt as I haven't been able to fully push myself on squats since coming back from injury.
maybe that was the problem.