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**sana** · 09-10-03, 10:37 AM

it depends on what your current stats and your goals are...

if you're going to be in the gym 4 days a week, you can also try a 4 day body part split ... i was on a 4 day split like this:

chest/tris
back/bis
legs
shoulders

days off whenever i needed it - you can do the same every other day too if you would like. if your goal is to add mass, you might be doing too much cardio...

just my two cents :)

**speedracer59** · 09-11-03, 09:22 AM

Originally posted by sana
it depends on what your current stats and your goals are...

if you're going to be in the gym 4 days a week, you can also try a 4 day body part split ... i was on a 4 day split like this:

chest/tris
back/bis
legs
shoulders

days off whenever i needed it - you can do the same every other day too if you would like. if your goal is to add mass, you might be doing too much cardio...

just my two cents :)

This looks very simaler to my workout. Im not a big fan of upper body/ lower body workouts. You just cant get the same intensity out of the muscles you do last as you could if you train them by themselves.

**Tank01** · 09-11-03, 11:21 PM

yo mystik.. YGM bro

**prolangtum** · 09-12-03, 02:03 AM

Only way light heavy works well is on a 6 day split. On a 4 day split, id try the following:
Day 1
Chest, Tri

Day 2
Back, Bi

Day 3
OFF

Day 4
Legs

Day 5
Delts, Traps, Calves

Day 6
OFF

Day 7
OFF

**mystik** · 09-12-03, 07:46 AM

Looking at your 4 day split, only do calves once a week? I thought they need to be trained more consistently for results?

Also, I see a lack of cardio/abs in that workout scheme...

Just curious

**sana** · 09-12-03, 08:38 AM

Originally posted by mystik
Looking at your 4 day split, only do calves once a week? I thought they need to be trained more consistently for results?

Also, I see a lack of cardio/abs in that workout scheme...

Just curious

calves are largely genetic. i never train calves, and i would say for a girl, i have pretty impressive ones. if you're going heavy on your squats and leg presses, you will notice that you are incorporating your calves into the movement - for me, that seems to be sufficient - but then i don't want 19" calves either :D

if you are genetically prone to having skinnier legs, there are some recommendations in this forum that nekrawulf posted i believe on how to improve specific body parts that need targeted work.

as far as abs are concerned - do you want to see them? seeing abs is fully based on diet. you may have built up an impressive set of abs, but if they're hidden by bodyfat, you won't see them. so regardless of how much you train them, there's no such thing as targeted fat loss, so you're just gonna have to work on the diet piece. you can always throw in a few sets of crunches or hanging leg raises after every other workout if you feel the need to train them.

cardio and whether or not to do it is largely dependent on your goals. what are you trying to accomplish? build muscle? maintain and lose bodyfat? if you are trying to shed some more bodyfat, i would say that you can throw in some cardio at the end of your workouts - or on your off days.

**speedracer59** · 09-12-03, 08:42 AM

Originally posted by mystik
Looking at your 4 day split, only do calves once a week? I thought they need to be trained more consistently for results?

Also, I see a lack of cardio/abs in that workout scheme...

Just curious

I would say train calves as needed. If they are lacking squeeze them in 2 or three times a week. Go with what works.

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