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Many of you do 4 day a week routines and some of you do absolutely great on them, while others do…..lets just say not so great. One of the big reasons some do less than optimal is simply because with back to back days CNS isn’t fresh and if it isn’t you will never perform optimally.
Here is an example of a four day layout that most will be familiar with; Westside Barbell. The standard WSB layout is:
Monday
ME Squat
Wednesday
ME Bench
Friday
DE Squat
Sunday
DE Bench
Looks fine, and works wonders for those it works for, but for those CNS challenged like myself, my ME squat day tends to suffer after doing “only” DE bench the previous day. The solution? Well for me it’s simply to add an extra day rest and for me, and many of those I train the difference is night and day. This solution can be used on any 4 day split and can be a real revelation for those that struggled when doing back to back workout days.
The standard BB’ing
Mon
Upper
Tue
Lower
Thursday
Upper
Friday
Lower
Is even worse as two days are done back to back.
Most 4 day splits run days back to back and this simple solution of having a rest day between all lifting days makes a big difference for many lifters.
Iron Addict
Here is an example of a four day layout that most will be familiar with; Westside Barbell. The standard WSB layout is:
Monday
ME Squat
Wednesday
ME Bench
Friday
DE Squat
Sunday
DE Bench
Looks fine, and works wonders for those it works for, but for those CNS challenged like myself, my ME squat day tends to suffer after doing “only” DE bench the previous day. The solution? Well for me it’s simply to add an extra day rest and for me, and many of those I train the difference is night and day. This solution can be used on any 4 day split and can be a real revelation for those that struggled when doing back to back workout days.
The standard BB’ing
Mon
Upper
Tue
Lower
Thursday
Upper
Friday
Lower
Is even worse as two days are done back to back.
Most 4 day splits run days back to back and this simple solution of having a rest day between all lifting days makes a big difference for many lifters.
Iron Addict