4 workouts a week okay for muscle growth?

icezero_5092uk · 26-07-2004, 12:14 AM

I currently have 3 different workouts I do, followed by a days rest after each. So I do Chest/Shoulders/Tri's, then rest, then, back/bi's, then rest, then legs, then rest.

Would it be okay to add another workout to this? so as I can do shoulders on a different day, and therefore increasing the number of excercises I can do on the chest. So this would mean back to back training days on two days of the week. Any opinions?

The Natural · 26-07-2004, 08:13 AM

That would appear fine, though i have no idea of your training experiance or age or goals.

The program you talk of is going to put a heavy strain on the shoulder joint as it will be used three times per week, ie chest/back/shoulder days.

maybe....

Chest+front/side delts
Back+back delts
Legs
Arms

This has worked well for me. give it a whirl if you think it suitable, yeah and the pump on arm days is da bomb. 8)

icezero_5092uk · 26-07-2004, 10:38 AM

could you possibly elaborate on side/front/back delts? is that shoulders? which excercises would I need to do to do all 3?

The Natural · 26-07-2004, 10:07 PM

Ok,
so on 'Chest' day, completely toast your chest, then go for one shoulder press exercise- a machine press is fine as you will have hit the stabilisers with free weights in the Chest movements. then go for some lateral(aka side) raises, either seated, standing or leaning against a wall.

on 'Back' day, toast ya back, then do some bent over lateral raises(bend over at the waist and raise the dumbbells to the side, whilst keeping a constant angle at the elbow). Prob going to put Shrugs on this day also.

so....direct and indirect Shoulder work is going to be split over two days, not three, leaving 5 days rest for the joint.

icezero_5092uk · 28-07-2004, 07:39 PM

with that workout suggested above, which workouts do you do back to back? so where do you put your rest days? At the mo I have a rest day after each workout, but 4 workouts will require back to back workout days me thinks

Anonymous · 28-07-2004, 09:03 PM

4 workouts a week should be fine.

we used to do

monday- shoulders,triceps
wednesday-back and biceps
friday- chest- calves
sunday legs

how many sets do you currently do for chest?

icezero_5092uk · 28-07-2004, 11:02 PM

too many different workout ideas!!

I currently do a total of 9 sets on my chest. 3 different excercises each with 3 sets.

I have kinda changed my workout already so dont really wanna change completely again. So I wanna move my shoulders to another day
(or split then or whatever).

I like the workout suggested by Natural in this post but wondered where the rest days fit in with the four workouts and the arm workout.

Cheers

The Natural · 29-07-2004, 05:40 AM

the rest days go where you need them, you can be flexible and change them every week if you wish/need. Just make sure have at least one between arms and going back to chest+front/side delts again.

You could do four days in a row, then three off.
Or 2 on, 2 off, 2 on, 1 off.
or 2 on, 2 off repeated

up 2 u.

icezero_5092uk · 29-07-2004, 05:35 PM

Felt a bit of a pull on my triceps after doing the Chest+front/side delts workout. Is this normal? hope it doesnt effect the arms workout. did 3 different types of bench press on the chest, incline/decline/normal

Anonymous · 29-07-2004, 10:04 PM

did you lose any strength on your sets for triceps?

compared to what you normally do

26-07-2004, 12:14 AM	#1 (permalink)
icezero_5092uk Under Construction Join Date: Jul 2004 Posts: 43 Rep Power:	4 workouts a week okay for muscle growth? I currently have 3 different workouts I do, followed by a days rest after each. So I do Chest/Shoulders/Tri's, then rest, then, back/bi's, then rest, then legs, then rest. Would it be okay to add another workout to this? so as I can do shoulders on a different day, and therefore increasing the number of excercises I can do on the chest. So this would mean back to back training days on two days of the week. Any opinions?

26-07-2004, 08:13 AM	#2 (permalink)
The Natural Under Construction Join Date: Jul 2004 Location: Staffordshire, UK Posts: 81 Rep Power:	That would appear fine, though i have no idea of your training experiance or age or goals. The program you talk of is going to put a heavy strain on the shoulder joint as it will be used three times per week, ie chest/back/shoulder days. maybe.... Chest+front/side delts Back+back delts Legs Arms This has worked well for me. give it a whirl if you think it suitable, yeah and the pump on arm days is da bomb. 8) ______________________ "You're hit man, you're bleedin"-"Ain't got time to bleed"

26-07-2004, 10:07 PM	#4 (permalink)
The Natural Under Construction Join Date: Jul 2004 Location: Staffordshire, UK Posts: 81 Rep Power:	Ok, so on 'Chest' day, completely toast your chest, then go for one shoulder press exercise- a machine press is fine as you will have hit the stabilisers with free weights in the Chest movements. then go for some lateral(aka side) raises, either seated, standing or leaning against a wall. on 'Back' day, toast ya back, then do some bent over lateral raises(bend over at the waist and raise the dumbbells to the side, whilst keeping a constant angle at the elbow). Prob going to put Shrugs on this day also. so....direct and indirect Shoulder work is going to be split over two days, not three, leaving 5 days rest for the joint. ______________________ "You're hit man, you're bleedin"-"Ain't got time to bleed"

29-07-2004, 05:40 AM	#8 (permalink)
The Natural Under Construction Join Date: Jul 2004 Location: Staffordshire, UK Posts: 81 Rep Power:	the rest days go where you need them, you can be flexible and change them every week if you wish/need. Just make sure have at least one between arms and going back to chest+front/side delts again. You could do four days in a row, then three off. Or 2 on, 2 off, 2 on, 1 off. or 2 on, 2 off repeated up 2 u. ______________________ "You're hit man, you're bleedin"-"Ain't got time to bleed"

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26-07-2004, 10:38 AM	#3 (permalink)
icezero_5092uk Under Construction Join Date: Jul 2004 Posts: 43 Rep Power:	could you possibly elaborate on side/front/back delts? is that shoulders? which excercises would I need to do to do all 3?

28-07-2004, 07:39 PM	#5 (permalink)
icezero_5092uk Under Construction Join Date: Jul 2004 Posts: 43 Rep Power:	with that workout suggested above, which workouts do you do back to back? so where do you put your rest days? At the mo I have a rest day after each workout, but 4 workouts will require back to back workout days me thinks

28-07-2004, 09:03 PM	#6 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	4 workouts a week should be fine. we used to do monday- shoulders,triceps wednesday-back and biceps friday- chest- calves sunday legs how many sets do you currently do for chest?

28-07-2004, 11:02 PM	#7 (permalink)
icezero_5092uk Under Construction Join Date: Jul 2004 Posts: 43 Rep Power:	too many different workout ideas!! I currently do a total of 9 sets on my chest. 3 different excercises each with 3 sets. I have kinda changed my workout already so dont really wanna change completely again. So I wanna move my shoulders to another day (or split then or whatever). I like the workout suggested by Natural in this post but wondered where the rest days fit in with the four workouts and the arm workout. Cheers

29-07-2004, 05:35 PM	#9 (permalink)
icezero_5092uk Under Construction Join Date: Jul 2004 Posts: 43 Rep Power:	Felt a bit of a pull on my triceps after doing the Chest+front/side delts workout. Is this normal? hope it doesnt effect the arms workout. did 3 different types of bench press on the chest, incline/decline/normal

29-07-2004, 10:04 PM	#10 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	did you lose any strength on your sets for triceps? compared to what you normally do