Split training

[machine head]

mmm My dutch is terrible, and I was looking in the forum rules to check if was allowed or not to post in english. Didn't find something. Btw we are in europe
If is not allowed, I ask one from the moderators to exclude my post please.
Here I go...

I always made my training in a 3 days split, following...
day 1 : chest / biceps
day 2 : shoulders / back
day 3 : legs / triceps
day 4 : OFF
and so on....
I never took it so serieus and went to the gym when I could. But now I want to build massa( well I'm 38 yo now), and I decided to split in 4 days, like I saw in the forum:
- benen (quadriceps & hamstrings)
- borst en triceps
- rug en biceps
- schouders en kuiten

My question is:
I was thinking like...if you see that in one year are 52 weeks, than seems to be not enough to training each group once a week. And also that perhaps you need to make your sets 'till you have no power left, one minute rest, and pump once again.
Could you guys say something about it please?
Thanx a lot!

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[Anoniem_1987_2]

I was thinking like...if you see that in one year are 52 weeks, than seems to be not enough to training each group once a week.Thanx a lot!

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Why not? You need rest as well. I think doing more in such routine is overkill. If you want to lift more you could use a full body routine, like Macdow's 3x5.

 

[Gast 2315]

Nice picture and name!

Goodluck with your logje!

 

[machine head]

But what do you guys think about my split?
day 1 : chest / biceps
day 2 : shoulders / back
day 3 : legs / triceps
day 4 : OFF
and so on....
This way, I will be training each group twice a week.

 

[Commando Alpha]

you should divide it in a week you know,
like:
- Monday ;benen (quadriceps & hamstrings)
- Tuesday;borst en triceps

Wednesday off, no training

- thursday;rug en biceps
- friday ;schouders en kuiten

Weekend off, again no training

about training 52 weeks;
your body is not able to train 52 weeks a year.
most people switch schedule in 6 weeks or even less.
before they start on a new schedule, they first take one week off.

 

[machine head]

Commando Alpha, thanx for your idea :-)
Weel, I've notice that most of the people like to work out biceps+back & triceps+chest.
I divided the oposite( triceps+legs & biceps+chest) because I "think" after 3x3 sets of chest workout, your triceps will not be "full power", and the same after a back workout for your biceps.
Hmm...or that works the other way around? If your triceps is already pomped will be better to work out?

 

[Gast 2315]

I don't think it's smart to do back after bicepsday.
What about:

1 benen
2 borst biceps
3 off
4 rug
5 schouders triceps
6 off
7 off or repeat

 

[machine head]

Strongman.....sounds nice

 

[Barbellman]

Strongman.....sounds nice

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idd, solid routine.