New Split

**YM123** · 05-23-2007, 09:03 AM

HI, all i need is some help about a new training split as i have been doing the same one for a long time. So i would like some new ideas. If you could give me any examples of good 4day splits with exercises, sets and reps. Also i am looking to bulk up, i weigh 150 pounds and would like to get to about 175 pounds, im 5'6 so any recomendations for diet would be greatly appreciated. Thanks

**lil_big_junior** · 05-23-2007, 09:31 AM

welcome to the dungeon...
post your old split & diet to give us an insight of what u been doing so far

**YM123** · 05-23-2007, 09:55 AM

well my training split at the moment is

Monday: Chest + Triceps
Incline Bench Press
Flat Dumbell Press
Flat Dumbell Flys
Cable Crossovers

Tuesdays: Legs
Squats
Leg Press
Standing Calf Raises

Wednesday: Off

Thursday: Shoulders
Military Press
Dumbell Laterals
Bent Over Dumbell Laterals
Shrugs

Friday: Back
Deadlifts
Lat Pulldown
Bent Over Row
Dumbell Rows

Sat + Sun: Off

As far as the sets and reps go i usually keep to 3 sets and between 6-10 reps for most exercises. However, i do tend to respond better to lower reps.

With my diet, this isn't strict at all, it changes everyday so this is probably where i am going wrong.

**YM123** · 05-23-2007, 09:57 AM

Also i would like to keep mainly to whole foods rather than use any supplements.

**lil_big_junior** · 05-23-2007, 10:06 AM

only use supps as an addition to your diet...

diet is where most guys go wrong on. this is MOST prolly where your problem lays...

your split is terrible too. get your diet into gear first then me or one of the guys here will help u with your split.

eat 5-7 small meals a day.
at 1g protein & 2g carbs per lb bodyweight

**YM123** · 05-23-2007, 10:16 AM

so is 1g protein & 2g carbs per lb bodyweight enough for me to gain weight.

Could you elaborate as to why my split was so terrible and give me an example of a good one. I would like to keep it to a 4 day split

**lil_big_junior** · 05-23-2007, 10:21 AM

your aren't training all the muscle groups enough for 1...

1g protein per lb bodyweight & 2g carbs is more than enough to make significant gains...1.5g protein at the most. anymore than that if u weight less than 200+lbs is a waste, cos your body wont use it & gets stored as fat

**YM123** · 05-23-2007, 10:35 AM

i see, i forgot to add the tricep exercises in after chest and i also do biceps after my back workouts. Can you give me a an example of a good split that i could follow.

**lil_big_junior** · 05-23-2007, 10:40 AM

i'll get back to u on that a bit later bro, bit busy now...unless someone else can hook u up with something, but i'll be back sometime tonight...& i'll check it out

**YM123** · 05-23-2007, 10:42 AM

ok thanks for the help!

**YM123** · 05-23-2007, 02:07 PM

Can any one else help me out???

DarkR4ge · 05-23-2007, 02:32 PM

if you'd ask me i'd say
1: chest
2: back
3:legs/abs
4:shoulders/abs

something like that.
but if you would ask me again i'd say: wait for the big man to help you