I wanna make a new program, but don’t know how it should be! So far i’ve been doing: Chest/back, Legs(including deadlift), Shoulder/triceps/biceps.
Should i move on to a 4-split? And i wanna concentrate on Bench strength! Any ideas from professionals?
bump
dont see any need for a 4-split really
How much would you like to improve your bench by?
Do you bench on “tricep” or “chest” day?
I do bench on my chest day, and my max is 245 atm 
and i wanna move up to 285 or smth
If a 4 day split works with your lifestyle than go for it. I typically follow a 4 day split, if I know I am going to be real busy for a period of time I then switch to a 3 day split.
If you can do a 4 day split and want to concentrate on improving your bench press, consider benching twice a week. Look up some of the bench specialization routines on this site or post in the powerlifting forum.
AC, how is your 4 day split currently set up? Furthermore, how would you advise someone who has Mon/Wed/Fri/Sat available to split things up?
My current 4 day split I focus on back and don’t train chest while I rehab a pesky shoulder issue. It looks like this:
Day 1: Back/Biceps
Day 2: Legs
Day 3: Back
Day 4: Shoulders/Triceps
The days of the week I train varies from week to week. I try to not train more than 2 days in a row.
If I were injury free I usually switch between an upper/lower split and bodypart splits. Lately I have been trying specialization on a bodypart. Depending on goals, some options would be:
Upper/Lower Split
Mon: Lower
Wed: Upper
Fri: Lower
Sat: Upper
Bodyparty Split
Mon: Chest/Back
Wed: Legs
Fri: Shoulders
Sat: Biceps/Triceps
Bodyparty Split
Mon: Chest/Bicep
Wed: Legs
Fri: Back
Sat: Shoulders/Triceps
How would you set up say a chest spec program?
[quote]MiJuggernaut wrote:
How would you set up say a chest spec program?
[/quote]
For max 1rm purposes like the OP I’d ask the guys in the powerlifting forum.
If I were to setup a chest spec program for bodybuilding purposes I’d take a block of time, say 6 weeks. Train chest twice, if possible three times a week, and use the other 1 or 2 days to maintain all other bodyparts.
AC, thanks for the time, i really appreciate it and good luck with the shoulder issue as well
So is there any bench press routines here on Tmuscle? Maybe i’ll try Dave tate’s routine, but Floor press and some of the other exercises there, i cannot use at my gym -.-