4 Day Split Info

[iron addict]

Many of you do 4 day a week routines and some of you do absolutely great on them, while others do…..lets just say not so great. One of the big reasons some do less than optimal is simply because with back to back days CNS isn’t fresh and if it isn’t you will never perform optimally.

Here is an example of a four day layout that most will be familiar with; Westside Barbell. The standard WSB layout is:

Monday
ME Squat

Wednesday
ME Bench

Friday
DE Squat

Sunday
DE Bench

Looks fine, and works wonders for those it works for, but for those CNS challenged like myself, my ME squat day tends to suffer after doing “only” DE bench the previous day. The solution? Well for me it’s simply to add an extra day rest and for me, and many of those I train the difference is night and day. This solution can be used on any 4 day split and can be a real revelation for those that struggled when doing back to back workout days.

Most 4 day splits run days back to back and this simple solution makes a big difference for many lifters.

Iron Addict

 

[blackbeard]

good post IA..
i was reluctant to lift on the weekend..so when i first started doing conjugate i was doing m-t-th-f..lets jsut say it wasnt good maxin on monday and tues

putting a day inbetween my ME days made a huge difference

 

[adidamps2]

i do something similar to that
i go heavy oneday then light the day after then take 3 days off
like so
bench hvy
rack pulls/back
off 3 days
squat heavy/legs
shoulders
off 3 days
heavy deads/back
light bench/chest
off 3 days
leg press/legs light
shoulders
off 3 days
repeat

works for me and with my work schedual.

nice post AI