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Originally Posted by Youngster  yea I agree with cal. If you can grow with a 3 day split i would do that. Rest = growth. Also when doing your back/ bicep day and chest/tricep day I would do all your back or chest work first, then do your biceps or triceps after because doing this could effect your peformance on the larger muscle groups and more important compound exercises. |
Unfortunately I have to disagree on the three day versus four day split. Reason being: If you Bench on Monday at noon and Thursday at noon you have given that muscle group 72 hrs. of rest . Back on Tuesday at noon and Friday at noon= 72 hours of rest. See where I'm going with this.
Quick artical review:
Getting enough rest is the weak link of the fitness triumvirate, far less considered than physical activity or eating healthfully but no less important. There are two facets, one is sleep and the other is rest as defined by time away from the health club or running/walking trail to allow for proper muscle recovery. Researchers believe muscles that are worked strenuously to exhaustion (weightlifting sets, intensive sprint workouts) need
36 to 48 hours to recover and rebuild.
On a lighter note I full agree with Youngster on your choices of which order you start your Routine. Stick to all of major muscle groups first and follow up with your assisting muscle group. ( Back-Bi's ) - ( Chest- Tri's ).