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  1. #1
    The one and only ShortMonster's Avatar
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    4X a week routine - 2X Frequency?

    I never really trained 4x a week and right now my schedule only permits me to train 4x a week. Im thinking a routine like this would work well for me since im looking to train a muscle group twice a week but stay away from the basic upper lower:

    Monday / Thurs- Push - Chest/Sho/Tris/Quads
    Tuesday / Friday - Pull - Back/Biceps/Hamstrings

    Whats everyones opinion on this Push pull routine 4x a week?
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  2. #2
    Registered User paulinkansas's Avatar
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    I think you already know the answer, but just want confirmation.

    It looks balanced to me. And I'm assuming your using the basic lifts from AllPro or Coolcicada PPL or Fierce 5.
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    Registered User Filmbuff81's Avatar
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    How many exercises and sets are you going to do each workout?

    As long as you program it adequately you should be fine.

    Just to ensure you don’t dig a giant recovery deficit, you could do

    Light Push
    Heavy pull

    Heavy push
    Light pull
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    Han shot first! TolerantLactose's Avatar
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    Originally Posted by ShortMonster View Post
    Monday / Thurs- Push - Chest/Sho/Tris/Quads
    Tuesday / Friday - Pull - Back/Biceps/Hamstrings
    A push/pull that's actually a push/pull? BAN!
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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    Bands and chains FurtadoZ9's Avatar
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    Sure.

    Depends on what your actual routine looks like. And if you want to do squats + maybe a lower anterior isolation after benching, pressing and tricep work.

    Upper/lower is more popular for this reason.

    Plus the two posterior days, if you deadlift one of them that would mean you only have 1 day a week to hit your upper back fresh.

    Which is fine, deadlift + a back movement in that order is a fine strategy to grow. But IMO U/L allows for more flexibility / priority.

    Originally Posted by TolerantLactose View Post
    A push/pull that's actually a push/pull? BAN!
    Hehe
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  6. #6
    Training Hard Andalite's Avatar
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    Originally Posted by ShortMonster View Post
    I never really trained 4x a week and right now my schedule only permits me to train 4x a week. Im thinking a routine like this would work well for me since im looking to train a muscle group twice a week but stay away from the basic upper lower:

    Monday / Thurs- Push - Chest/Sho/Tris/Quads
    Tuesday / Friday - Pull - Back/Biceps/Hamstrings

    Whats everyones opinion on this Push pull routine 4x a week?
    You could also do a Pull Push Legs layout and do:

    Week 1
    Mon: Pull
    Tue: Push
    Thu: Legs
    Fri: Pull

    Week 2
    Mon: Push
    Tue: Legs
    Thu: Pull
    Fri: Push

    Week 3
    Mon: Legs
    Tue: Pull
    Thu: Push
    Fri: Legs

    All this is one way to look at it but you'd need to customize it based on what you think your body needs more and less of, etc. This is only a general suggestion.
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  7. #7
    pay the iron price SuffolkPunch's Avatar
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    Looks fine, small detail: I would have lateral and rear delts to go with upper back. Be sure to do barbell hip thrusters - got to train the largest muscle in your body.
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  8. #8
    Registered User MyWellness's Avatar
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    Quick question

    Wouldn't it be better to do push, pull, legs for 3 days per week? Such as:

    Monday - Push
    Tuesday - Rest
    Wednesday- Pull
    Thursday - Rest
    Friday - Legs
    Saturday - Rest
    Sunday - Rest

    This would allow your body to fully recuperate after each workout day. What do you all think?
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  9. #9
    pay the iron price SuffolkPunch's Avatar
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    Originally Posted by MyWellness View Post
    Wouldn't it be better to do push, pull, legs for 3 days per week? Such as:

    Monday - Push
    Tuesday - Rest
    Wednesday- Pull
    Thursday - Rest
    Friday - Legs
    Saturday - Rest
    Sunday - Rest

    This would allow your body to fully recuperate after each workout day. What do you all think?
    You're only training a bodypart once a week which is too seldom IMO.

    In any case, recovery is more about total workload than where you position each bodypart. You can adapt to training the same bodypart much more frequently, provided that the total workload is not higher as a result.
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  10. #10
    Registered User MyWellness's Avatar
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    Active rest days

    Thank you for your reply. What about active rest days. I would like to add recuperative stretching such as therapeutic stretching or gentle yoga on the rest days. What do you think about this?
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  11. #11
    pay the iron price SuffolkPunch's Avatar
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    I doubt the efficacy of that.

    Read this about stretching:
    http://www.simplyshredded.com/the-sc...enselmans.html

    My view is that if you need to stretch there is likely to be something wrong with the balance of your routine or execution of some exercises (usually the culprit is not using full range of motion).

    Jury is out on active rest - but I wouldn't stress too much about it unless you really want to do it. Any effects are likely to be tiny in comparison to actually training properly when you do train.
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    Originally Posted by MyWellness View Post
    Thank you for your reply. What about active rest days. I would like to add recuperative stretching such as therapeutic stretching or gentle yoga on the rest days. What do you think about this?
    Hell, stretch every day. Yoga a few days a week wouldn’t hurt either
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  13. #13
    Registered User paulinkansas's Avatar
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    Originally Posted by Andalite View Post
    You could also do a Pull Push Legs layout and do:

    Week 1
    Mon: Pull
    Tue: Push
    Thu: Legs
    Fri: Pull

    Week 2
    Mon: Push
    Tue: Legs
    Thu: Pull
    Fri: Push

    Week 3
    Mon: Legs
    Tue: Pull
    Thu: Push
    Fri: Legs

    All this is one way to look at it but you'd need to customize it based on what you think your body needs more and less of, etc. This is only a general suggestion.
    That looks like one of my posts from yesterday. Just switch Push and Pull around.
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  14. #14
    WOATbrah of peace :) sooby's Avatar
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    Originally Posted by MyWellness View Post
    Thank you for your reply. What about active rest days. I would like to add recuperative stretching such as therapeutic stretching or gentle yoga on the rest days. What do you think about this?
    stretching at best or yoga might have a mild beneficial effect, if you want to do it then do it but realize it isn't the be all end all of anything

    also push/pull is fine, how you split the volume over the course of the week isn't the most important variable as long as it works for you and your circumstances.
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    Registered User gcoulson's Avatar
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    What's the objection to an upper lower?
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