3 Way Split v. 4 Way Split

[shibs]

Which do you guys prefer, and why?

I was doing a 3 way split, working out 4 days a week, but I had shoulders and chest on the same day and I wanted to break those two up because it was a hard fuckin day. So i wanted to do a 4 way split like this.. chest/tri - legs - shoulder - back/bi
Question is, I don't know if I should keep working out at 4 times a week, or kick it up to 5 or 6 since I won't be working out those muscles as often. Maybe I should just kick up the intensity a lot to compensate for the extra rest?

What do you guys think?

 

[smtimelevi]

Just try the 4 days a week and see how it goes. 5-6 times a week is a big jump from 3

 

[shibs]

Yeah that was the plan, I'm just not sure as to how I'm gonna go about the 4 way split. Originally I was working out 4 days a week, not 3.

 

[SouthernLord]

What about an upper/lower split?

Upper twice and lower twice in a week. My personal favorite way to train.

 

[Sub-Zero]

do this

Chest/bis/abs
Legs/calves/traps/cardio
-Off (or cardio)
Shoulders/tris/abs
Back/calves/cardio
-Off (or cardio)

 

[shibs]

What about an upper/lower split?

Upper twice and lower twice in a week. My personal favorite way to train.

Would lower include your back? If not, then I have no idea about how to create a program with that kind of split lol. I'm just really not familiar with that kinda split at all, and I really wanna stick to my original w/o plan, just increase the split to a 4 way split as i really like this and i've seen good improvements so far. I just don't know if i should increase my workload on bench and shoulders since i'm breaking them up now, or if i should work out more often.

 

[ExtraMile]

What about an upper/lower split?

Upper twice and lower twice in a week. My personal favorite way to train.

Me too for the upper/lower but I like to train 3 days a week not 4 for maximum strength gains

 

[ExtraMile]

Would lower include your back? If not, then I have no idea about how to create a program with that kind of split lol. I'm just really not familiar with that kinda split at all, and I really wanna stick to my original w/o plan, just increase the split to a 4 way split as i really like this and i've seen good improvements so far. I just don't know if i should increase my workload on bench and shoulders since i'm breaking them up now, or if i should work out more often.

Lower would have deads and could include weighted hypers or GMs so it could work your back to some degree, an upper day would include chinups, pullups or pulldowns and rows or facepulls so it would be hitting upper back or lats or whatever.

One lower day would start with squats one with deads

the main press on one upper day would be benchpress and on the other day a shoulder press

off the top of my head it could look something like this

bench
bent over rows
incline db
curls

squats
feet high leg press
weighted situps
standing calf raise

military press
one arm rows
dips
chins

deads
front squat
hanging leg raise
seated calves

 

[shibs]

Thanks for all the responses, there just really wasn't an answer to my question though lol I don't want a whole new program, because my old program still works good, I just wanna split the chest and shoulders lol.

But of course, I couldn't throw away all the advice.. So I came up with something you guys might like...

4 day split, 2 days on, 1 off.
Legs/Abs
Chest/Calves
off
Shoulders/Tris/Abs
Back/Bis/Calves
off

Sound good?

Mainly to build muscle, not strength. If you wanna know what the individual workouts are just ask.

 

[downunder hunter]

Thanks for all the responses, there just really wasn't an answer to my question though lol I don't want a whole new program, because my old program still works good, I just wanna split the chest and shoulders lol.

But of course, I couldn't throw away all the advice.. So I came up with something you guys might like...

4 day split, 2 days on, 1 off.
Legs/Abs
Chest/Calves
off
Shoulders/Tris/Abs
Back/Bis/Calves
off

Sound good?

Mainly to build muscle, not strength. If you wanna know what the individual workouts are just ask.

I dont think you should be training calves the day after leg day dude