(Note: This article assumes that the lifter is nearing the end of their Novice Linear Progression (NLP) described in the Starting Strength model of training. )
After a lifter's NLP is completed, the next logical step for many people is the Intermediate 4-day training split. This split is typically defined by two upper and two lower body sessions (pictured below) and is immensely popular due to its simplicity and effectiveness. While this structure is effective, there are a large percentage of people who find training 4 days per week for 60-90 minutes to be a difficult proposal. This post offers unconventional programming strategies to maintain your progress and get better results.
Leveraging Progressive Overload
Progressive overload is a cornerstone principle for building muscle and strength. In some way, shape, or form, the lifter must challenge themselves by gradually increasing weights, repetitions, or sets as to improve. This process is not beholden to a specific time frame, given that the repeated training bouts are frequent enough to maintain the lifting skill but spread far enough apart to recover.
This gives us plenty of latitude to adjust the training split to meet our preferences and lifestyle. In some circumstances, lifters may find training 4 times in a week untenable, but also can no longer recover from training 3 times per week.
Ways to modify the 4-Day Training Split
For this reason, the 9-Day Week is a good option. It follows the 4-day split exactly as it is written, but the fourth day is sent to the following week. This split is popular amongst older lifters or those with other commitments during the week.
Similarly, some people find their schedule to be slightly more inconsistent. Instead of weekly commitments, they have bi-weekly commitment monthly. This is where the "3.5 day" split comes in handy. One week plans for four days, and the next for 3. The third day becomes a combined Upper and Lower Day. The lifter will choose which upper body volume they want to emphasize on the 3-day week, or alternate them every other week. This split is also nice to increase recovery. People in their late 30s or 40s may benefit from an added rest day every other week.
A much less conventional approach is the One-Lift-A-Day split (note: sometimes the lifter would do two quick lifts). This approach typically works best for parents of multiple young children who have a hard time carving out more than 30 minutes on any given day, but can slip away for 20-30 minutes to get something done. In total, the split adds up to similar volume throughout the week, but is spread out across 6 or 7 days. A common recommendation is to have at least one day be entirely dedicated to rest, but sometimes necessary volume was missed during the week and a 7th consecutive day is capitulated.
Wrapping Up
Transforming the traditional 4-day strength split can be an exciting journey. By sticking by the principle of progressive overload, you can creatively renegotiate and reinvigorate your program and continue to progress toward your goals.
Comments