I need a new 4 day split weight lifting routine.?
109220
I've been doing a Max-OT workout (http://www.ast-ss.com/max-ot/max-ot_intro.asp). Go to the web site and sign up. It's completely free. I've been doing it for the last few months and it is awesome. From the web site:\n\n"In a nut shell, but nowhere near complete, you can summarize Max-OT like this:\n\n   1. Train only 1 or 2 muscle groups per workout/day.\n   2. Do 4 to 6 reps per set.\n   3. Do 6 to 9 total heavy sets per muscle group.\n   4. Rest 2 to 3 minutes between sets. (STR)\n   5. Each workout should last approximately 30 to 40 minutes.\n   6. Train each muscle group once every 5 to 7 days. (ITR)\n   7. Take a 1 week break from training every 8 to 10 weeks.\n\nAs you can see there is a small bit of leeway in each of these rules. A very small bit. Max-OT is designed specifically around these parameters."\n\nOne warning: AST Sports Science is a supplement company and they really push you to use their supplements. Just ignore that part and use whatever supplements you may be using now. Some of the ideas on how to use supplements are not bad though. I've been doing the "bracketing" method for taking creatine that they talk about, but with a different brand, and I've been very happy with it.
1105722
O.K forget the split thing, the best way to build muscle is as follows, train every day but split training days between upper and lower body, 1 day upper body, the next day lower body. The reason for this is that the muscles are not built in the gym, they are destroyed. We break down our muscles when we train in the hope that they re-build themselves that little bit bigger next time. In order to fully recover from this they need at least 36 hours and ideally 48 hours before they are trained again. This is how you will see the best and quickest result. Remember to vary the routine as your body becomes used to it after about two to three weeks and the gains will start to slacken if you don't. I personally do abdominal work daily, once as a fat burning exercise and the next day as a muscle building exercise. Also if you are serious you should be more concerned with getting your supplements right, consider using creatine, amino acid tablets and protein shakes, and remember if you are building muscle you should be eating plenty of lean protein.\n\nHope this helps, but remember keep it fun and once you find a routine that works for you stick at it.
903939
I did it a few years back, super tiring doing it 5 days a week, i think if your going to do it you should have a good strength base and then try doing it 3 days a week in my opinion.
1051477
I don't think that the length of time is too much. However, I suggest taking at least one day of in your 5 day heavy workout (like day 3) to rest. Your body needs to rejuvenate.
750909
if your a beginner you really should start on the machines to build up your strength first. at least for 2-3weeks.
194190
Start off with weightlifting every other day as it gives time for something in the muscles to breakdown and the next (alternate day) u work out it'll help u to put on more muscle mass.\n\nAlso, when the weights that you are using get too easy for you start off with something heavier...5 kg is quite a lot for a starter...maks sure u don't injure urself...dunno how old u are so a lil hard to really tell...\n\ng'luck!
453432
i don't work bis and tries on the same day. i do biceps and chest on one day and the i do triceps and shoulders on the other. the key to getting big biceps and triceps is to NOT do to many lifts with them on the same day. do like 3-4 lifts with them on one day. Try to stick with only 3 lifts for each bis and tries on separate days. your bis and tries are smaller muscles and overworking them will drain them and burn them down and take longer to regrow after a hard workout. also you can try creatine.
591407
First off, are you at more of a beginner or intermediate level - meaning how knowledgeable with the equipment are you?  Either way, you need a program that works for you.  You said that you work out 3 or 4 times a week, so I am going to give you a plan for 3 times a week.  \n\nFirst you want to do a 5 minute workout - walk/slight jog\nThen do about 20 or so inutes of cardio (your choice of what kind)\nMake sure after your cardio you do a 5-10 minute cool down\n\nAfter your cardio and cooldown, make sure you stretch effectively.\n\nNow, on to the weights....\n\nI would do 3 sets of 15 repetitions for each exercise below:\n\nBicep Curls\nTricep Extension\nShoulder Press\nSeated row \nChest Press \nInline chest press \nLat pull down \nLeg press \nLeg extension \nLeg curl \nAbdominal crunch \n\nObviously your weights will vary.  You want to do enough weight so that you can feel you muscles working, but not enough so that you can hardly lift them.  \n\nI hope this helps.  If you have any questions, please feel free to contact me.  Thanks and Good Luck!!
677220
My workout is for 6 days a week, however it can be altered.\nI recomend a day for chest, triceps, and "push" for the legs, a day for back, biceps, and "pull" for the legs, and a day for shoulders, abs, and calves. You can also alternate every other day with torso and legs, push and pull (bench vs. pull down), maybe a seperate day for shoulders, abs and hips.\n\nMy best workout is:\n\nMonday/Thursday:\n\nChest (general): bench\nChest (upper): Incline bench\nChest (general): decline bench/flys\nTriceps: pull downs\nTriceps: extensions\n\nSquats, Deadlifts, Lunges\n\nTuesday/Friday:\n\nBack: Lateral Pull downs/Chin or pull ups\nBack: Lateral pull ins\nBack/Posterio Deltoids: bentover rows\nBiceps: any barbell or machine curl\nBiceps: any dumbell or preacher curl\n\nLeg Curls, Romanian Straight leg deadlifts\n\nWednesday\n\nShoulders: front or side raises\nShoulders: arnold, shoulder/overhead, or military presses\nShoulders: reverse flys, upright rows, or weighted punches\n\nCalf raises\n\nThe Abs can be completed either mon/wed/fri or tue/thur/saturday\n\nObliques and hip flexors should be done with them.\n\nCardio is generally performed just after weight lifting, and fo no more than 50 min. Weight lifting sessions should be within an hour. Stretching and warm ups are very helpful.\n\nStart your workouts at about 3 x 15 and work your way up to 4 x 8. Try to stay within 6 to 20 reps and 2 to 5 sets. Lighter weight in the beggining, especially with many reps. Heavier weights as you get stronger and do fewer reps. I say 30-60 % at 15, 50-70% at 10, and 60-80% at 6. % is of your max of course. \n\nFailure is common on the 10th rep pf set 2 of 10 in the beggining, and the 9th and 10th os set 3. Your goal should be to break that barrier as soon as possible. My spotter helps me minimally on my first failed rep (or about to fail), and then assists me on one more. I always do a make up set later on, but never make a habbit of depending on it.\n\nYou also may want to eat plenty of carbs within two hours of your workout, along with about 15 to 30g of protein. You should also eat wihin two hours afterwards (assuming cardio and weights are combined). This time, more fat, moderate carbs, and about 20 to 40g of protein.\n\nRest is always essential for recovery. I also take one serving of whey protein with milk as I wake up (28g protein) for whey quick fueling abilities and I take 15g of soy with water within two hours of bed time because of soy's slow fueling properties that span over night.\n\nAlso, be sure to change your lifts or lifting techinques aound. This means wide lateral pull downs to close grip ones or reversing it or hammer curls vs. regular or reverse.
201999
Deadlifts\nHyperextensions\nGood Mornings\n\nCheck the link below for variations of these.
237337
I workout every four days and take one off..., but I don't hit the same muscle group til four to five days after....\n\nIf you just started weights..., I would go...\n\nDay One Upper Body\nBench Press\nIncline Press\nShoulder Press\nUpright row\nLat Pulldown\nCable Row\nBicep dumbbell Curl\nTricep pulldown\n\nDay Two\nRest\n\nDay Three\nLeg Press\nSquats\nLeg extensions\nham string curl\ncalve raises\nlunges\nAbs\nDay Four Rest\n\nIntermediate - After a good three to four months after starting...\n\nDay 1\nBench Press\nIncline Press\nShoulder Press\nDumbbell Military Press\nUpright row\nShrugs\nTricep pulldown\nTricep extensions\n\nDay Two\nLat Pulldown\nCable Row\nDumbbell Row\nBehind the head lat pulldown\nBicep dumbbell Curl\nEz bar Curl\nCable Curl\nPearcher bench Curl\n\nDay Three\nRest\n\nDay Four \nLeg Press\nSquats\nLeg extensions\nham string curl\ncalve raises\nlunges\nback extensions\nAbs\n\nDay 5 and 6..., REST\n\nAdvanced Program Almost a year since you started lifting...\n\nDay One (Chest and triceps)\nBench Press\nIncline Press\nDips\nnarrow grip bench press\ndumbbell Press\nTricep extensions\nTricep pulldown\nSkull crushers\n\nDay Two Legs\nSquats\nLeg Press\nLeg extensions (quads)\nHam curls\ncalve raises\nseated calve raises\nlunges\n\nDays Three (Shoulder and Traps)\nSeated Dumbbell Military Press\nUpright row \nStanding Military PressShrugs with Bar\nSeated Military Press\nCable Upright Row\nfront raises\nLaterial Raises\n\nDay Four Lats and Biceps\nLat Pull down\ndumbbell row\ncable row\nT-Bar row\nLat pulldown (behind the head)\ndumbbell curl\nex bar curl\nconcentraded curl\ncable curl\n\nDay 5 and 6 REST!!!
511542
Should be one day of rest in between to give your muscles a day to heal and tone up.  Congradulation on doing them...its more than most do!
1051109
Try this three days per week. Mon,Wed,Fri or Tues, Thurs, Sat\n\nSTOMACH\nCrunches w/Knees Bent3x15\nSeated Leg Raises w/Knees Bent2x10\n\nLEGS\nLeg Extensions2x12-15\n45 Leg Press2x12-15\nLeg Curls2x12-15\n\nCALVES\nStanding Toe Raise2x15\n\nCHEST\nVertical Chest Press2x12-15\nIncline Press2x12-15\n\nBACK\nPull Down Front2x12-15\nSeated Rows2x12-15\n\nSHOULDERS\nMilitary Press2x12-15\nUpright Rows2x12-15\n\nARMS\nBicep Curl2x12-15\nTricep Press Down2x12-15\n\n I got this program off www.leehaney.com. Another good site is www.bodyforlife.com. \n\nIncrease the weight on all you lifts by 10% every 2-3 weeks.\n\nHope this helps!
1028893
lift weights?\n\nJjust kidding...\nif you go 5 days/week you'lkl do pretty good...if you have any fat you'll need to run mon. lift with your arms tues. run wednesday. lift with your lower body thurs. and fri. ruin...\n\nif you feel you do not have none/little fat you need to get off...then you lift with arms biceps...the whole upper body and abs, then the next day lower body, upper body...lower body...then that's 4 days...the other days of the week REST...it's very important to let your muscles rest
917357
Start with what you can comfortably do between 8 and 12 reps with.  Do 3 sets.  Once you're over the initial soreness, gauge yourself like this...  " If I can't do 8, it's too heavy.  If I can do more than 12, it's too light. "   Give yourself 48 hours recovery time between workouts on the same muscle group.  Keep your motion strict and slow.  Use the full range of muscle motion.  DON'T CHEAT!!!  It's best to lift with 1 partner that you have no desire to impress.  Strict, proper form on lighter weights will produce much better results than heavy, jerked lifting where you don't go all the way down, or all the way up, or if you use momentum to lift heavier, or to do more reps.  You will be much more impressive with RESULTS, than you will be with how you look trying to achieve them.
1167230
You have the exact right idea. Just hit the weight room, don't do the same parts every day though, your muscles need time to recover. Example, if you are going to lift every day, do upper body one day, and then lower the next. Buy protein at Costco if you live near one becuase it is pretty cheap there and you get alot.
638919
Do three whole body workouts a week. You body has a mechanism that keeps it within certain proportions so if you focus too much on one particular muscle group while neglecting the others your development may halt. \n\nHere's how to increase your strength:\n\n1. Use Creatine and HMB go www.bodybuilding.com and look them up.\n\n2. Make sure you are getting enough protein. Some people like to get 1 gram for every pound of bodyweight daily. Make sure to eat a large meal rich in protein right after your workouts.\n\n3. Make sure you get enough sleep.\n\n4. Every two weeks increase the weight on all your lifts by 10% . This works very well!\n\n5. Eat 5-6 small meals a day along with a good multi-vitamin.\n\nHere's a sample rountine:\n\nWORK OUT PROGRAM \n3 X WEEK\n\n\nLEGS\n\nSquat         3        x        8-12\n\nCHEST\n\nFlat Bench Press2x8\nFlyes2x8-10\n\nBACK\nPulldown2x10-15\nBent Over Rows2x6-10\n\nSHOULDERS\n\nSeated Overhead Press2x8-10\nUpright Rows2x10-15\n\nBICEPS\n\nStanding Barbell Curls2x5-9\n\nTRICEPS \nPressdowns2x10-15\n\nABS\n\nCrunches3x55\nLying Knee Raises2x30\n\nEvery two weeks increase the weight on all these lifts by 10%. It can be done on Mon,Wed,Fri or Tues, Thurs, Sat.\n\nI know it looks easy but give it a try. I've gotten great results from programs like this. Hope it helps!