Скачать с ютуб The Best 4-Day Workout Split for Muscle Growth (Strength & Hypertrophy) в хорошем качестве

The Best 4-Day Workout Split for Muscle Growth (Strength & Hypertrophy)

In a previous video, we went over the best 3-day split for muscle growth. Some of you, however, are a bit more advanced and may require more volume. And because research suggests that training volume must increase over time, it makes sense that you may have to train a bit more frequently as you get further into your lifting career. That’s why in this video I break down the best 4-day workout split for muscle growth. By the end, you’ll know how to take an ordinary, run-of-the-mill workout split and make simple science-based tweaks that help you maximize your efforts in the gym. 4-Day Workout Split for Muscle Growth EXAMPLE: Upper (Strength) - Push Focus Bench press 5x5 OHP 4x6 Barbell Row 4x6 Lat Pulldown 3x8-10 Barbell Curls 3x8-10 Triceps Pushdowns 3x8-10 Lower (Strength) - Quads Focus Front Squat 5x5 Leg Press 4x8 Romanian deadlift 4x6 Quad isolation 3x8-10 Standing calf raise 4x10 Upper (Hypertrophy) – Pull Focus Pull ups 4x8 Barbell row 4x10 Bench Press 3x12 Chest fly 3x12-15 Lateral Raises 4x12-15 DB Curls 3x12-15 Triceps Pushdowns 3x12-15 Lower (Hypertrophy) – Hamstring/Glute Focus Deadlifts 3x6 Squats 3x10 Lying Leg Curls 4x10-12 Leg Extensions 4x12-15 Seated calf raise 4x10 [SUPPLEMENTS] SCIENCE-BASED SUPPLEMENTS THAT WORK! ➜ http://www.musclemonsters.com/supplem... [FREE BOOK] CLAIM YOUR FREE COPY OF BULK UP FAST! ➜ http://www.musclemonsters.com/book [MASS-5 FULL BODY] HIGH FREQUENCY FULL BODY WORKOUT ➜ https://www.musclemonsters.com/mass-5... [SHREDDED-12] SCIENCE-BASED FAT LOSS PROGRAM ➜ https://www.musclemonsters.com/shredd... FOLLOW ALAIN ON INSTAGRAM: ➜   / musclemonsters   References 1. https://www.ncbi.nlm.nih.gov/pubmed/8... 2. https://www.ncbi.nlm.nih.gov/pubmed/2... 3. https://www.ncbi.nlm.nih.gov/pubmed/3... 4. https://pubmed.ncbi.nlm.nih.gov/11991... 5. https://pubmed.ncbi.nlm.nih.gov/20093... 6. https://pubmed.ncbi.nlm.nih.gov/24169... 7. https://suppversity.blogspot.com/2011... 8. https://www.ncbi.nlm.nih.gov/pmc/arti...