The 4x Mass Workout Pdf
It can be performed by those who work out at home, have to travel frequently and want to get a good workout in with limited equipment at a hotel gym, or as a progression from my 3 day dumbbell only routine.
The 4x Mass Workout Pdf
An example would be to perform the workouts in the order they are listed and take your rest days on Wednesdays and the weekends. Your rest days are the perfect opportunity to incorporate cardio training, flexibility training, foam rolling, or a combination of the three.
Incline focuses more on the upper pecs. If you have a chair, you can sit on the chair with your butt near the edge and your shoulders against the back of the chair and do presses that way, or you can rest your shoulders against a wall while sitting on the floor and do them that way as well. That said, order an adjustable bench when you can. They aren't that expensive, and will take your workouts to a new level.
I'm on week 11 of this workout and it's really great! I did have a question, I'm thinking about extending this plan by 8 weeks, and I just wondered if it was worthwhile to change up the exercise order and what would the benefits be exactly. I already have 45 second rest period.
Extending the program by 8 weeks would be fine. You can also change up the exercise order as well. Just keep in mind that you may not be as strong on some exercises you did early in the workout before if you put them towards the end.
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A Set of Dumbbells. Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 5-15 pounds. Remember muscle growth happens with lifting heavy weights.
This full body workout plan is made of full body, compound exercises that will challenge every major muscle group in your body. But each training session offers scalable modifications for all fitness levels.
Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.
The four day push-pull workout split is a widely popular and effective muscle building routine that allows lifters to train a muscle more frequently, incorporate heavier compound lifting, and recover between sessions.
However, we have yet to specifically discuss in detail why the four day push-pull workout split may be a great option for lifters looking to add muscle mass and strength without having to train 5-6 days a week.
By training four times a week and using a push-pull split, you are able to train muscle groups twice per week. With other workout splits, such as training legs one day, chest and back another, arms on the third, and shoulders on the fourth; you only train the muscle once a week.
Training a muscle directly at least twice a week is a necessity if you are looking to increase muscle mass, simply because it is nearly impossible (or highly inefficient) to cram all your weekly training volume for a muscle into one day.
The below 4-day push-pull workout split trains all muscle groups twice per week. The larger muscle groups, such as the quadriceps, chest, back, and hamstrings are trained with 16 direct work sets per week.
Also, keep in mind that the recommendations below are broad and conceptual so you can see what goes into creating a workout routine. There are numerous ways you can structure a 4-day push-pull workout split and multiple exercises you can choose from based on things like your goals, weaknesses, and what equipment you have access to.
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Most Lifters will find they are able to increase muscle mass and strength when following a four day push-pull workout split. Assuming you are recovering properly and fueling your triang with a good diet, it is likely that you could gain .5-1lbs of muscle per week when in a calorie surplus.
The four day -push-pull workout split is a very popular and widely used training split that offers all level lifters a way to train muscle groups more frequently, dedicate time for strength development, and allow for recovery. While it has some limitations for more advanced lifters, it is a great four day workout split if you are looking to train most days of the week and increase muscle and strength.
The full body workout routine is one of the most proven types of weight training programs of all time. It can work for most goals (building muscle, increasing strength, etc.) and experience levels (beginner, intermediate, and advanced).
Instead, full body workouts take advantage of a higher training frequency (more about that shortly) and the fact that certain exercises (aka multi-joint compound exercises) target multiple body parts.
And even when you reduce the volume per body part in each workout (and use the higher frequency to make up the difference and still get the same total weekly volume in), you still need to take into account the quality of that volume and your level of performance for body parts being trained in the second half of a full body workout.
Training four times a week allows you to work twice/thrice on your major muscles group, such as the chest, back, and legs, and help you increase muscle mass.1 Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697
Moreover, another study suggested that total body training is more helpful in growing muscular strength than split training in trained men. However, split training may be more appropriate for intermediate and advanced who want to develop muscle mass.3Bartolomei S, Nigro F, Malagoli Lanzoni I, Masina F, Di Michele R, Hoffman JR. A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men. J Strength Cond Res. 2021 Jun 1;35(6):1520-1526
Combining resistance training, cardio, and a restricted diet will help you reduce body fat percentage while increasing lean mass.4 Miller T, Mull S, Aragon AA, Krieger J, Schoenfeld BJ. Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial. Int J Sport Nutr Exerc Metab. 2018 Jan 1;28(1):46-54
Angelov also spends 20 minutes on cardio and he likes doing HIIT, which helps him in keeping up a lean muscle mass. Lazar keeps a clear method of calorie-restrictive diets to make sure he does not lose muscle mass.
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So not only are 4-day workout routines great for building muscle, there are also quite a few different ways of programming them, and all of them can be quite effective for gaining muscle mass and strength.
There are no major downsides to 4-day workout splits. The only real disadvantage compared to 3-day routines is that you need to invest the extra time into doing a fourth workout. That can mean going to the gym or setting up your home gym, going through a warm-up routine, doing warm-up sets, and you know the drill. Spreading your volume out over more workouts means more time spent prepping to work out.
Another advantage to upper/lower splits is that they allow you to schedule all of your workouts during the workweek, which many people find easier. That way they can do their workouts before or after their work days.
As a result, every workout trains both your lower and upper body, allowing you to shift the emphasis around as much as you like. For instance, if someone wanted to bulk up their hips, they could do back squats on push days and Romanian deadlifts on pull days, training their glutes 4 days per week while only training their quads and hamstrings twice per week.
There are many different ways of programming a 4-day workout split, each with their own pros and cons. For athletics and bodybuilding, upper/lower splits tend to work well because they emphasize full development of your legs. For general strength and aesthetics, full-body splits, body-part splits, and hybrid routines tend to work because they can put more emphasis on your chest, back, arms, and neck. My favourite approach is combining two full-body workouts with an upper-lower split. I find it gives the best of both worlds.