How To “Build Muscle And Strength” Effectively And Painlessly: Try Out The 4-Day Split Routine

Building muscle and strength is a common fitness goal, but many believe it requires relentless pain and endless hours in the gym. This isn’t necessarily true.

Building muscle and strength requires a positive energy balance, which means that you must take in more calories than you burn out daily. You need roughly 2,800 calories to build a pound of muscle, largely to support protein turnover, which can be elevated with training. By following these amazing tips, you’ll be able to build muscle mass and gain strength more efficiently and quickly.

Your body can build at most around about 227g of muscle each week, so if you eat too many extra calories trying to build more muscle, you will gain excess fat, too. “We would suggest consuming an extra 250 to 500 calories per day”. If you gain fat easily, stay on the lower end of the range, and if you find it difficult to gain weight in general, aim for the higher end of the range. It will take a bit of trial and error to find the right amount of additional calories to build muscle and stay lean.

In addition, research suggests that consuming lean protein 15 to 20 minutes before, during, and within one hour of working out may help improve muscle gain. “Since you are probably not going to be eating a steak or chicken breast at the gym, a protein drink or supplement may be beneficial immediately before, during, or after workouts, but is not necessary”.

However, it’s not all about protein. “It’s about eating many meals that meet your calorific expenditure and provide you with the nutrition as part of a healthy, balanced diet that will help you to build muscle, lose fat and get stronger”. Here are simple tips to help you get on track…

Here, we’ll explore effective strategies and introduce the 4-day split routine, a program designed to maximize gains while minimizing discomfort.

The Science of Muscle Building

Muscles grow through a process called muscle hypertrophy. When you stress your muscles with exercise, microscopic tears occur in the muscle fibers. During recovery, your body repairs these tears, and in the process, builds thicker, stronger muscle fibers.

Here is The 4-day split program which is an excellent way to build muscle. Here is how to implement it into your training.

How To Build Muscle And Strength: The 4-Day Split Routine

Strength and muscle building can help and support the other. You can hardly build strength without muscle, just as you can’t build muscle without strength. But still, there are differences.

When we talk about hypertrophy, it is important to remember that everybody is different. Two people can be on the exact same program and experience different results. However, the underlying principles of hypertrophy, like strength training, are universal.

Some athletes get jacked using bodyweight movements, or just by looking at the weights, whilst others have to work twice as hard to put on the same amount of muscle. This is an important reminder.

You can choose to follow the practices of the biggest guy or fittest female in the gym, but the methods that work for them might not work at all for you.

Once you understand the principles then you can adapt and apply the right methods in order to find the best way for you.

What is Hypertrophy?

“Hypertrophy is simply the increase in the size of an organ or tissue through the enlargement of the cells that comprise it”.

A hypertrophy program is designed not to increase strength or improve athletic performance (although there is an overlap, of course), but to primarily cause muscular growth by increasing the size of your muscle fibers.

Remember, the 4-Day Split Program is not designed to improve strength or power. This program is strictly for the purpose of gaining serious muscle size.

Use this plan for 6 – 8 Weeks, then change in order to stop the muscles from getting too used to a certain workload.

The 4 Day Split Program is a killer. You do not use heavyweights, but you won´t need them.

How To Build Muscle: 4-Day Split Routine

• Day 1 – Back and Biceps
• Day 2 – Chest and Triceps
• Day 3 – OFF
• Day 4 – Quads, Hamstrings, and Calves
• Day 5 – Shoulders, Traps, and Forearms
• Day 6 – OFF
• Day 7 – OFF

*AMAP = As many as possible.

Barbell Static Holds. Instead of performing reps you simply hold the bar as long as possible.

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How To Build Muscle: 4-Day Split Routine

If you enjoyed learning about the 4 Day Split Program, check out these articles on German Volume Training and the Upper/Lower Body Split.

Why is Recovery Important?

An important goal of every training session is to break down muscle. Without recovery, a significant portion of that work might be a waste of time. So, what exactly happens during recovery? That’ll depend on the person and activity, but generally, four different things are happening while you’re resting.

Synthesis of protein: This is what leads to muscle growth. During recovery is when the most muscle is built, because muscle protein synthesis increases by 50% four hours after a workout (like resistance training).1

Rebuilding of muscle fibers: Microtears in muscle fibers are a normal part of the exercise, happening when we put a strain on our muscles. Recovery allows these fibers to heal and become stronger during that process.

Fluid Restoration: We sweat (and lose a lot of fluid through exhaled air).2 Hydrating before, during, and after a workout is important, because these fluids help deliver nutrients to organs and muscle through the bloodstream.

Removal of metabolic waste products: Acids (via that pesky little proton associated with lactate) accumulate during a workout, and recovery gives the body time to restore intramuscular pH and re-establish intramuscular blood flow for oxygen delivery (among other things).

Try the 4 Day Split Program!

The 4-Day Split Routine: Building Muscle with Efficiency

This program focuses on compound exercises that target multiple muscle groups at once, promoting efficiency and faster gains. It allows for adequate rest and recovery between workouts, minimizing soreness.

The Split:

• Day 1: Push (Chest, Shoulders, Triceps)
• Day 2: Rest or Active Recovery (Light cardio, stretching)
• Day 3: Pull (Back, Biceps)
• Day 4: Legs and Core
• Day 5 & 6: Rest

Sample Workout:

Day 1: Push

• Warm-up: 5-10 minutes of light cardio (jumping jacks, jogging) and dynamic stretches (arm circles, leg swings)
• Compound Exercise 1: Bench press (3 sets of 8-12 reps)
• Compound Exercise 2: Overhead press (3 sets of 8-12 reps)
• Isolation Exercise 1: Dumbbell flyes (3 sets of 10-15 reps)
• Isolation Exercise 2: Triceps pushdowns (3 sets of 10-15 reps)
• Core: Plank (3 sets of 30-60 seconds hold)

Day 3: Pull

• Warm-up: Repeat from Day 1
• Compound Exercise 1: Pull-ups (3 sets of as many reps as possible) (assisted pull-ups can be used if needed)
• Compound Exercise 2: Barbell rows (3 sets of 8-12 reps)
• Isolation Exercise 1: Seated cable rows (3 sets of 10-15 reps)
• Isolation Exercise 2: Bicep curls (3 sets of 10-15 reps)
• Core: Side plank (3 sets of 30-60 seconds hold per side)

Day 4: Legs and Core

• Warm-up: Repeat from Day 1
• Compound Exercise 1: Squats (3 sets of 8-12 reps)
• Compound Exercise 2: Leg press (3 sets of 10-15 reps)
• Isolation Exercise 1: Hamstring curls (3 sets of 10-15 reps)
• Isolation Exercise 2: Calf raises (3 sets of 15-20 reps)
• Core: Russian twists (3 sets of 15-20 reps per side)

Here are some key factors for effective muscle growth:

• Progressive Overload: Gradually increase the weight, reps, or sets over time to keep challenging your muscles and stimulate growth.
• Proper Form: Maintain proper form throughout exercises to ensure you target the intended muscle groups and avoid injury.
• Rest and Recovery: Allow your muscles adequate rest between workouts to repair and rebuild.
• Nutrition: Consume a sufficient amount of protein (around 0.8-1 gram per pound of bodyweight) and calories to provide the building blocks for muscle growth.

Check out these different workouts.

• Abs Workouts
• Kettlebell Workouts
• Bodyweight Workouts
• Home Workouts
• Top Muscle Building Training Programs

Wrapping Up

Building muscle and strength is a common goal for many, but achieving it effectively and, dare we say, painlessly, can feel like a challenge. The good news is, with the right approach, consistent effort, and a well-designed workout plan, you can achieve both muscle growth and improved strength without overexertion or injury. This article will equip you with the knowledge and tools to embark on this journey, focusing on the powerful 4-day split routine.

More About The Science of Muscle Building (Muscle Hypertrophy) Contents

• Build Up Extreme Muscle With This “8 Week Mass-Building Hypertrophy” Workout Pt.1
• Build Up Extreme Muscle With This “8 Week Chest Mass-Building Hypertrophy” Workout Pt.2
• Muscle-Building Progress: The “Top 3 Workout Splits For Muscle Growth”, “The Training Schedule” & The “Proper Nutrition”