![]() ![]() Both programs will provide similar results. If you can't realistically commit to six days per week, stick with the four-day split. How do you decide which split to follow? The major deciding factor should be your schedule. *The program is complete after this workout. To train six days a week, the ideal split would like this and vary each week: ![]() All you need to do is bump Workout 3 to Friday and Workout 4 to Saturday or even Sunday. Instead of training after work, you were thinking of meeting up with him to have dinner and hang out all night. Let's say you're following the four-day split I outlined above, but on Thursday, a college buddy is in town. And it doesn't have to be the same four days every week. If you need to train Monday, Tuesday, Wednesday and Thursday and take Friday, Saturday and Sunday off as your active rest days, that's fine. However, it's not 100% essential that you train on these exact days each week. The above split is ideal because it provides your body a rest from resistance training after every two workouts, which helps to maximize recovery. This content is for members only - Sign up now If training four days a week, ideally your split would look like this: If you can squeeze two more workouts in each week, you'll train each muscle group every four or five days, depending on when you take your rest day. If you train four days a week, each muscle group will be worked once every seven days. Workout 1 trains chest, triceps and abs Workout 2 hits back, biceps, forearms and calves, as well as deadlifts (technically a leg exercise, but the back is worked to a large extent, too) Workout 3 trains shoulders, traps and abs Workout 4 hits legs and calves. The program is a four-day split, which means it takes four separate workouts to train all the major muscle groups in the body. The Down and Up Mass program can be done by training four days a week for a total of 10 weeks or by training six days a week for seven weeks. What it's not perfect for is keeping you in a comfort zone: and that's just the way I like it. Down and Up Mass is the perfect program for maximizing lean muscle and strength gains – or even dropping body fat while you add muscle and strength. It hits your muscles with heavy weights, light weights, low reps, high reps, straight sets, pre-exhaust and many things in between. ![]() Well, I'm not a comfort zone type of guy, and my Down and Up Mass program is proof of that. It's totally predictable and it's a recipe for plateaus in size and strength. You know what I'm talking about: the same weights, the same rep ranges, the same exercises in the same order, month after month, year after year. When muscles get into a comfort zone, they usually stop growing. ![]()
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