can i grow off 4 days a week

[tinyboy]

i was wonting to know if i can grow good like how i,ve been doing 4 days str8 heres how i do it .tell me if i need to do 1 day on 1 day off mon- chest -tris tues back-bi,s weds legs thurs shoulders -traps off till mon will this work?Picture 102.jpg

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[Heavy_Hitter]

You can grow off one day a week, or even two. (I wouldn't recommend that though). Growing is 10% training and 90% nutrition and rest. I personally grow and get stronger just keeping it simple and basic lifting three times a week.

[halloween]

yo id do this

mon- chest delts tris

wed- legs

fri- back bis

[Sadie]

Originally Posted by Heavy_Hitter

You can grow off one day a week, or even two. (I wouldn't recommend that though). Growing is 10% training and 90% nutrition and rest. I personally grow and get stronger just keeping it simple and basic lifting three times a week.

what he said...although i personally get better gains from a 5 day split then a 3 but thats just cause i run out of steam so my secondary muscle group gets slacked on

[Data]

Back/Bic
Chest/Tri
Legs
Shoulders

... good split.

[newguy]

Originally Posted by Data

Back/Bic
Chest/Tri
Legs
Shoulders

... good split.

5 day split like Ed Coan (powerlifter) works perfect for me

[bmak]

hell yes you can grow from 4 days a week! as you can see from the bros on here, you can train many different ways and still see great gains. off season i only hit it four days a week and i usually put on some good size.

[paullyd99]

Do Data's split and get a lot of food in your belly and you will grow.

[paradroid]

Originally Posted by halloween

yo id do this

mon- chest delts tris

wed- legs

fri- back bis

This split works great for me. It's allows me to train around my injuries and is really flexible if you've got a busy life... You don't need to be strict about the days and if i can get 5 WO in a week i will do them, sometimes only 2 with 5 straight days off, but it doesn't matter. As long as you're in the gym and blasting off then getting enough rest, that's what counts.

[RIPT]

I like having a day off in between workouts yo. Just make sure your calories especially your protein is adequate and what your doing should work. Also why do you need a seperate day for shoulders??? Relatively small bodypart compared to say back..........

[hassinba]

Have you tried reading ironmike's basic split? It works really well....but in any case yea you'll grow from lifting 4 days a week.

[dimitrikk]

ive been doing a 3 day split for the summer just to maintain and ive actually grown a bitt off of it,and helped me stay lean as the food in cyprus is faantastic. gues that little change tricked my body a little bit.

[bmak]

tb, you look good by the way brother. nice thick ass chest. good work man.

[disgraziato]

I have found that the best way to grow is to dedicate each w/o day to one muscle group and hit it hard.....like this for example:
Mon-chest
Tues-arms
Wed-Shoulder
Thur-Back
Fri-Legs
Try this...you'll see what I mean....

[pump_it]

Originally Posted by halloween

yo id do this

mon- chest delts tris

wed- legs

fri- back bis

this always works best for me plenty of rest so you can hit it hard each session, i rota the delts in with my legs daycause sumtimes after chest theres no way i can do my full potential on delt

[nibbe828]

Just a tip, don't do chest on mondays or legs on wednesdays. Everybody does that and if you change your days around you wont have to wait for very long at any station. I usually go by some type of rolling schedule since my job usually prevents me from doing the mon wed fri thing.

[RIPT]

You could come in at a time when it's not busy if you wanted to also..........^^^^