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Helpful ReplyHot!Looking to train each bodypart twice a week over 4 days?

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Barbarian999
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2018/07/16 22:04:56 (permalink)
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Looking to train each bodypart twice a week over 4 days?

Anybody help with this? I have bben training for years so an advanced routine is needed.
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Brett
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Re: Looking to train each bodypart twice a week over 4 days? 2018/07/17 08:58:55 (permalink)
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Do you mean a four day week?
 
Even some of the most advanced guys still only train each part twice per week directly. Consensus is larger muscles need about 48 hours to recover fully. Smaller muscles recover faster around 36 hours.
 
I think an A-x-B-x-A etc. split is your best bet. Perhaps split it up as push/pull? Or even chest/tris/shoulders/back and bis/quads/hams/glutes/calves?

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Barbarian999
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Re: Looking to train each bodypart twice a week over 4 days? 2018/07/19 07:01:38 (permalink)
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Brett
Do you mean a four day week?
 
Even some of the most advanced guys still only train each part twice per week directly. Consensus is larger muscles need about 48 hours to recover fully. Smaller muscles recover faster around 36 hours.
 
I think an A-x-B-x-A etc. split is your best bet. Perhaps split it up as push/pull? Or even chest/tris/shoulders/back and bis/quads/hams/glutes/calves?


I meam training four times a week. Can you recommend a routine please?
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Brett
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Re: Looking to train each bodypart twice a week over 4 days? 2018/07/19 16:21:14 (permalink)
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If you like traditional routines try something like Frankies full body routine.
 
It is an every other day routine though so will be 4 times in 8 days. If you want to keep it to 7 days you could probably get away with it if you rejig it a bit or just have a light day.
 
If you want to try something quite different and been training a number of years DC (doggcrapp) training is also quite good.
 
Alternatively have a browse of this thread.
 
Cheers

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
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Barbarian999
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Re: Looking to train each bodypart twice a week over 4 days? 2018/07/19 18:00:43 (permalink)☄ Helpfulby Brett 2018/07/19 18:36:44
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Brett
If you like traditional routines try something like Frankies full body routine.
 
It is an every other day routine though so will be 4 times in 8 days. If you want to keep it to 7 days you could probably get away with it if you rejig it a bit or just have a light day.
 
If you want to try something quite different and been training a number of years DC (doggcrapp) training is also quite good.
 
Alternatively have a browse of this thread.
 
Cheers


Thanks mate, very helpful!
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Rusev
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Re: Looking to train each bodypart twice a week over 4 days? 2018/07/29 19:14:39 (permalink)
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Day 1 and day2 repeat like Brett said
Chest,shoulders,tri D1
Legs,Back, biceps. D2

bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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Barbarian999
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Re: Looking to train each bodypart twice a week over 4 days? 2018/11/29 20:56:34 (permalink)
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Ok guys can you lay out sample exercises each days for me please? I will be traininging Mon, Wed, Thu, Sun....thanks
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b1gdaddiee
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Re: Looking to train each bodypart twice a week over 4 days? 2018/12/02 09:49:45 (permalink)
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The basic template I'm using is push/pull but with biceps every session. I rotate the variations for each movement every 4 weeks, increasing volume over the 4 weeks then deloading. I base my sets, reps and volume throughout the cycle loosely on Mike Israetel's hypertrophy guide.
Day1
Squat, Flat bench, Incline chest fly, Shoulder press, Overhead triceps movement, horizontal/downward triceps movement, biceps.
Day 2
deadlift, Horizontal Pull, Vertical pull, Side Delts, rear Delts, Biceps.
Day 3
Sub maximal Squat (front squat/paused high bar etc) or leg press, Incline bench, flat chest fly, Incline bench, Overhead triceps movement, horizontal/downward triceps movement, biceps.
Day 4
Sub maximal deadlift (Stiff leg/RDL/Snatch grip etc), Power shrugs, Horizontal Pull, Vertical pull, Side Delts, rear Delts, Biceps.
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Barbarian999
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Re: Looking to train each bodypart twice a week over 4 days? 2018/12/04 20:15:34 (permalink)
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b1gdaddiee
The basic template I'm using is push/pull but with biceps every session. I rotate the variations for each movement every 4 weeks, increasing volume over the 4 weeks then deloading. I base my sets, reps and volume throughout the cycle loosely on Mike Israetel's hypertrophy guide.
Day1
Squat, Flat bench, Incline chest fly, Shoulder press, Overhead triceps movement, horizontal/downward triceps movement, biceps.
Day 2
deadlift, Horizontal Pull, Vertical pull, Side Delts, rear Delts, Biceps.
Day 3
Sub maximal Squat (front squat/paused high bar etc) or leg press, Incline bench, flat chest fly, Incline bench, Overhead triceps movement, horizontal/downward triceps movement, biceps.
Day 4
Sub maximal deadlift (Stiff leg/RDL/Snatch grip etc), Power shrugs, Horizontal Pull, Vertical pull, Side Delts, rear Delts, Biceps.

Ok so this is basically training each bodypart twice a week?
#9
Brett
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Re: Looking to train each bodypart twice a week over 4 days? 2018/12/08 08:23:31 (permalink)
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Yeah. Twice the frequency for stimulation. Twice the opportunities for growth.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
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stinking_dylan
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Re: Looking to train each bodypart twice a week over 4 days? 2018/12/12 11:34:43 (permalink)
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Just to add to the conversation, I've just started Candito Linear Programme (the Strength/Control variation), which is going ok so far.  I was expecting the control days to be an easy day, but it bloody wasn't.  If anything, the upper days are easier, but make up for it with increased volume.
 
Basically, it's a lower/upper split, with days defined as either strength or control/hypertrophy/conditioning (depending on your programme choice).  As I said, I'm using the control variation due to it helping with form and speed.
 
Strength Lower
Squat (3x6)
Deadlift (2x6)
Optional (3x8)
Optional (3x8)
 
Strength Upper
Bench Press (3x6)
Barbell Row (3x6)
Strict Press (1x6)
Pulldown (1x6)
Optional (3x8)
Optional (3x8)
 
Control Lower
Paused Squat (6x4)
Paused Deadlift (3x4)
Optional (3x8)
Optional (3x8)
 
Control Upper
Paused Bench Press (6x4)
Paused Barbell Row (6x4)
Strict Press (1x10)
Pulldown (1x10)
Optional (3x8)
Optional (3x8)
 
Optional exercises are the standard affair, whatever fits with your goals (for me, it's front squat & RDL on lower, and close grip incline & seated row on upper).
 
Rep ranges are a bit high for my liking, so I may reduce them...
 

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rogerthedog
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Re: Looking to train each bodypart twice a week over 4 days? 2018/12/14 04:15:42 (permalink)
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Take a look at fortitude training, developed by Scott Stevenson. It's a few dollars to download the ebook but its basic format is 4 days a week and mixes up progressive overload, pump sets and muscle rounds. I don't follow it but stole some of his concepts to construct something I like.

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#12
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