Hiit is about hitting a specific heart rate for limited times. It's still about heart rate. The things you do are good, but you might wanna put cardio elsewhere. Or you could do different kinds of hiit, swimming being above all.

On the four day split should I swith arms with legs

hi could you give advice concerning this split please? i would like to know the most effective exercises or should i just look at the -burns style destroy your ...- topics?
and whats the diffrence between light and heavy biceps ?
i was told i have a good structure to build on hmm hopefully i will do fine


This post was edited by Gosu on Sep 21 2009 11:21am

You can use the exercises in the "Burns style" threads, but use a different rep and set scheme, because those are for more advanced lifters. As for the difference between light and heavy biceps, it's just the amount of sets for that muscle group.

Yo big tree fall hard...aka burnsy...

What do you think about the following augmentation to my split...

Mon: Heavy Legs
Tues: Heavy Core
Wed: Chest & Light Tris
Thurs: Back, Light Traps, & Light Bis
Fri: Moderate Legs & Heavy Core
Sat: Shoulders, Heavy Traps, Heavy Arms
Sun: Moderate Core

Basically would be adding...

A Moderate 5 x 5 Range of Leg Press, Leg Extensions, Leg Curls, Calf Raises to my Friday Core Training

and would do maybe 5 out of my 12 ab workouts on Sunday instead of just a couple miles of Cardio.

I know the Sunday isn't a big deal and I know my legs will be ready to roll by Friday for some moderate work, but wanted to get your insight.

Well from the looks of that split, you'd be getting increases in core strength, but you're probably going to stall on deadlift a little, maybe even squat. I would also need to know which of your arm muscles are lacking the most? If you lack triceps, keep your split the way it is, if you lack biceps, switch the saturday and sunday muscle work for an extra day rest for your biceps.

Otherwise, godly split.

My arms are pretty even, triceps are monstrous though and biceps are just gz.

So i'll contemplate switching it although I feel like I could work arms everyday.

As for the squat and dl stalling out as far as new prs, i'm not to worried about it cause my main focus is to really shred up.

And maintain a lot of power.

Well I know you're strict on dieting, so that split won't make you lose any power.

Thanks for the insight burnsasaurus rex.

No problem Boxamon, back in the pokeball now.