gareer

Hey guys, It's time for me to start a new routine, and I enjoy the four day training split that i do. So far i'm doing a chest tri's/back bi's/legs/shoulders split. Would anyone be willing to help me right up a new split to train with? Any ideas/help would be greatly appreciated. Cheers guys.

Gareer

haz

why not look here http://ausbb.com/bodybuilding-training-discussions/11558-training-routines.html

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Harry

gareer

Cheers, i had a look through them but none of them are quite right/alot of the links are down anyway.

Gareer

Ben

Best lifts? Goals?

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137.5/97.5/150 @ 71

gareer

My goal is to get to atleast 82kg (~75kg atm) and my best lifts are 77.5kg for 6 reps. Squat 135kg for 6 reps and deadlift 115kg for 6 reps. My main goal is size so far, generally im pretty lean and im looking to put some more size on for my height (I'm 6ft 1).

Gareer

dave

Thats not lean thats skinny! So you are really just going for size? Look at NPR he was pretty much what you are like now when he started now he is 30kg bigger. He didn't do splits though, he ate a lot and worked out a lot. Really its what you are going to stick to that matters but I would say a full body program would be a good change of pace or you, you could even do a 4 day a week program if you are eating right.

gareer

Size and strength but mainly just size, my goal physique is frank zane (my idol). I find it hard to utilise the full day programs and generally just prefer the 4 day a week programs because i feel a bit lazy if i dont do atleast something every day in terms of exercise. And skinny? lol dave you have no idea how bad I used to be, 60kg was my worst at one point. It was kind of shocking, but i've improved amazingly since then. Are there any particular 4 day splits i should be looking at? And what do you find is the best combo of splits? e.g. Chest/Tris, Back/Bi's? or another?

Gareer

Kapow

As Dave has stated, do a full body routine 4 days a week providing you eat enough foods to go with the training. As many has said, you need a base to start of, then you can add whatever you like once the foundation is built.

dave

First off

Good idol you choose 10 points for you

You can do a 4 day full body program if you want or you can go upper lower 4 day split or push pull (like this better) or you could just go full body and divide up a good amount of volume between the days (2 on 1 off 2 on 2 off). I personally deadlift and bench one day + assistance work, then have a day off, then do a 8-12 rep day, day off, squat and MP day + assistance then do a strongman type day (as I find it fun bit of throwing and heavy holds, repetitive unstable load lifting). Seriously after doing a split for a while (you still have a good base going for you) you could probably do with some more frequency for a bit. Give it 12 weeks on a full body and then reassess.

I had a guy on my basketball team who was about 6'4 and 65kg that was skinny.

Oli

Having some lols here.

Dave: 80-90kg for his height is fine, especially at 10-12% bodyfat. I've got up to 95kg before, you cant even get into a ****ing pair of jeans ><

Kapow: 4 full body days, that is 4 squats, 4 deadlifts and likely >9000 arm exercises (added in for good measure) is probs going to fry him.

OP: Your goal to look like zane is moronic because zane is perhaps the greatest bodybuilder of all time. Your goal should be to fulfill your own potential, and adding a lean 10-15kg to your frame is the best way to do that.

Check out either PTC's beginner routine or Rippetoe's Starting Strength for some tried and tested methods that will get you there. On that fourth day go for a walk, meet some girls, or do something else with your time.

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5/3/1 Crew.