How many use the 4day split in the sticky?

Discussion in 'Fitness & Nutrition' started by Rambro, Mar 15, 2009.

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  1. Rambro

    Rambro New Member

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    How many of you follow that split from the sticky in here? Is it pretty effective? What do yall think about training shoulder/bi/tris on the same day?
     
  2. GuOD

    GuOD mcflurry diet

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    we all do

    it's effective

    i think it's a great idea
     
  3. JeremyD

    JeremyD New Member

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    It's a great routine. For me personally, doing shoulders and arms on the same day is way too much volume. I add an extra day for arms, or split up shoulders (front + lateral delts with chest, rear delts with back).
     
  4. daballer2005

    daballer2005 New Member

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    816 up in this bitch
    i have been for past 8 months, my results=outstanding. peep my log
    follow diet too
     
  5. Zee916

    Zee916 Engineering the world.......

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    Same, I gotta split up arms and shoulders.
     
  6. Rambro

    Rambro New Member

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    any examples of how yall split up arms and shoulders? like what lifts you do on what days. im just tryin to customize a solid routine for me and get as many ideas as possible
     
  7. y0gfx

    y0gfx BURAAAJYANAII!!!

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    I started on this about 3 months ago. So far progress is good. You just need to find your mind-muscle connection and focus on form. Training shoulders, traps, and the ceps in the same day started out frustratingly long, but you can get it all in a little over an hour. It's not that bad.
     
  8. Blade

    Blade Time to swolercize

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    When I switch from the 5x5 I do that split. I usually devote a day to shoulders though. I add deads to back day. On the big three lifts I usually go heavier and smaller rep rangers (5 - 8)
     
  9. BlackIce72

    BlackIce72 New Member

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    read the thread... will answer all questions
     
  10. Mitchj

    Mitchj OT Supporter

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    just do the arms workout on a separate day
     
  11. Tumbles

    Tumbles New Member

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    I use it, more or less.
     
  12. y1997

    y1997 Made in the U.S.S.R.

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    My routine is a modified version of it. Have been following it for about 2 years now.
     
  13. loading

    loading OT Supporter

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    i just starting using it a few weeks ago, i do shoulders wed. though
     
  14. Ferrari430

    Ferrari430 New Member

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    I do a slightly modified version of it. Works good for me. For the long shoulder days I do Shoulders + tris, and throw the bis in with back day.
     
  15. Ricer

    Ricer OT Supporter

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    I got a question thats a little offtopic here:
    What do you guys recommend switching to if I want to go from this routine (with slifght variations) that I have been following for about 2 years to a strenght program for the 4 months off I have this summer?
     
  16. pitchblue

    pitchblue New Member

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    thats a pretty long time to stay on the same routine my man
     
  17. erok81

    erok81 All your canyons are belong to me!!

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    I did it with the arms split from the shoulders for about a year. I liked it.
     
  18. energie

    energie I like to place an order.. the name? Situation the

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    i use the same routine, but changed it to

    back
    shoulders
    bi/forearm/abs
    chest/tri
    legs
     
  19. Tumbles

    Tumbles New Member

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    Yea you should switch it up every 4 weeks for maximum muscle confusion.
     
  20. y1997

    y1997 Made in the U.S.S.R.

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    Thanks for the heads up bro. I add a lot of verity to it; every week I rotate variations of all the exercises and I also change the rep schemes every week. I'm still getting stronger and bigger so its obviously working. No need to reinvent the bicycle.
     
  21. y1997

    y1997 Made in the U.S.S.R.

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    :rofl:
     
  22. hitmikey

    hitmikey DRIVEN FROM WITHIN

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    looking into this...
     
  23. knucks

    knucks Active Member

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    I don't
     
  24. Uglybob69

    Uglybob69 I miss beer.

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    I did for a while but my gains were flat after about 1.5 years so I switched up my routine
     
  25. y1997

    y1997 Made in the U.S.S.R.

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    I switch it up all the time by rotating in front squats, box squats, incline smith, incline bb, db rows, t-bar rows, pullovers, some machines, etc into it. I also throw in oly lifts here and there. Seems to work.
     
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