The only difference between a 3 day and a 4 day split is that with a 4 day split you are working out one more day.
There are too many training protocols that could be changed or adapted to either 2,3, or 4 days that I don’t know where to start. Hell I could take a body part split and do that a hundred different ways between 3 or 4 day workouts…Just know that your workouts should revolve around heavy compound lifts, first and foremost…then add in isolation work as needed…(You can almost get away without it) Post up when you get a better idea of which direction to take this…(how many days a week, what type of training split, etc)
hey I’m new to weightlifting so I don’t exactly know all the terms. Biceps refer to the upper part of our arms right? How do you work out the under part of it, as in the area between your armpit and your elbow?
I’ve been weight lifting and I can see the top part of my biceps growing but not the part under.
i do 20 mins of cardio on workout days. i wanna add some power clean in but my gym is kinda short on room where the barbells are kept and im kinda afraid to drop the bb on a bench or something. im purely training for strength and not so much trying to get a huge bodybuilders type body.
I’d cut out some of those exercises that work the same muscle groups, for example leg extensions and squats. IMO, the squats are enough for your quads.
Guys…about ur routines and helping you tweak them…(I got your pm too) I definitely want to help but be patient…I always take my time writing programs and for a strength training program I want to do some homework first (I don’t know nearly as much as I’d like to…but this kinda stuff gives me an excuse to go find new information)
I’m just really busy with two jobs right now, so something as involved as writing a solid program (I’m not putting my name on any bullshit) will take a minute at this time…just be patient guys and keep an eye on this thread or your PM box…
I can go ahead and tell you that if you are training for pure strength that all that isolation work is either going to go or take a back seat to ur bigger compound lifts…you will also be doing alot of push presses and a variety of squats and deadlifts…
I’d like to take this opportunity to thank Magnus, Romie, and everyone else, for their invaluable advice-- free advice of this depth is very, very hard to find.
Everyone in this thread is supplying their advice for free-- so we all should remember that it’s not anyone’s job to help anyone else out, and we should all appreciate it.
Not really because you would be using force to bring the weight back up, meaning your biceps would be getting worked also.
I dunno what your set up is but if you dont have cable machine best do bench dips all you need is two chairs for example, when it gets easy doing thoughs place weights on your lap, trust me it will work your triceps more.
Remy: Haha, I think I’d give it to Commit This To Memory too, if only by a little bit. Funny thing is, they’re like the only band oI like when I look at “related bands”.
And I’m heading in about 2 hours.
Going from low rep (generally, 5x5), ~2min rest bodypart splits to ~30sec, ~10x4 every other day fullbody has been intense.
This thread is pretty amazing and very informative but I don’t find too much advice on how to combine cardiovascular and weight training together. Now some history from me, I used to be 230 pounds with almost 44% Body fat. But in the course of 2 years I managed to go through a life-change and now I am down to 180 pounds. This was mostly through eating healthier and quitting my stressful job as a head manager at a video rental store [closing at 3am and eating junk late at night is bad].
Anywho, what I mostly did to lose that weight was running. Although I don’t claim to be some uber runner or anything. If I go all out I can do a mile in 6 minutes and 36 seconds and a 2 miles in 15 minutes (Yeah the second mile is the hardest for me). As of the last couple of months my weight/BMI has mostly stayed the same at 180 / 26%, so I want to try to get weight training into my regular exercise. What I normally do is run for 35 mins x5 days to an hour depending on what my work schedule is and if I got shit to do. As of late I have been doing 50 minute runs everyday since I quit my job.
I have joined the gym and I am doing some of the rowing machines which is pretty fun but I mostly like the ski machines since it’s easy on my knees. Now my question is this… if I lay off the cardio can I still lose weight if I do weight training? I don’t want lay off the cardio if it’s going to hurt me in the end. I want to in the end try to do the mile in 6 minutes.
Oh yeah one more thing, I bought a new machine that tells your BMI… my question is does BMI change quickly? I would weigh myself in the morning and it was say 31% then go down 25-27% later on the day. Then the next morning it’s back in the 30s? Last accurate BMI testing I had was from a doctor 2 months ago and it was 26%… so I’m not sure what’s with the crazy changes.
Really good dieting helps which I don’t really expect to start doing. I think Juice Monkey in this thread did that to lower BF percentage without doing much cardio.
Heavy compound lifts with short resting intervals= hell on the cardiovascular system…
Example…Which will take more out of a person…20 rep squats?? Or some dumbell curls??? I wonder…
Also try supersetting large muscle groups…
Example
I work upper body on one day by itself…If I was to superset my benching with bent rows…How taxing do you think each set would be??
Also, something I do with clients, if my goal is to get their heart rate up and keep it there, is run sprints mid workout…I might have them run through squats, pull ups, then incline press…then run to the eliptical and sprint for 30 seconds to a minute…as fast as they can…if it’s not fast enough I help them. It’s brutal.
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Thank me with rep points…I don’t like being scrub tacular with all this kick ass advice…I should totally be moving up the chain.
And everyone here…whether beginner or super elite…should go buy the book “the new rules of lifting” by lou schuler and alwyn cosgrove.
You will read about shit I have been saying for a while now, and it’s all explained in very plain english…then my shit won’t sound so “controversial”…
the answer is no you will not continue to lose weight by just weight training. the key to losing weight is cutting calories…mix weight training with your cardio and dieting and you should fall out of your slump of not losing weight…
I actually own a pretty sick amount of bells. You gotta remember that you want to be doing 3x10 (or whatever) every time. You can’t get that kind of accuracy unless you own a wide range of bells.