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Beast over Burden powered by Barbell Logic

#269 - The M.E.D. Masterclass #3: Freedom & The Four-Day Split

Beast over Burden powered by Barbell Logic

Barbell Logic

Nutrition, Fitness, Health & Fitness

4.7 • 1.2K Ratings

🗓️ 27 January 2020

⏱️ 51 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

In part 3 of the MED Masterclass series, Matt walks through the transition from an HLM or Texas Method style program to his favorite program, the four-day split.

 

In the four-day split, a lifter trains four days instead of three, and performs an intensity and volume workout for each of the main lifts. Typically, the four-day split is setup as an upper body / lower body split, with squats and deadlifts on one day and press and bench press on another. This is probably the biggest MED change a lifter will make to his program, but it's an important one. As the lifter advances deeper into intermediate programming, squats and deadlifts become an increasingly stressful event (since they are very heavy), challenging their recovery resources. At the same time, in a 3-day full-body program like HLM, the lifter is only performing each press 1.5x per week on average (one week he will bench twice, press once; the next week he will press twice, and bench once). As a result, squat and deadlift frequency are too high to recover from, while press and bench are not frequent enough to drive continued strength adaptation.

 

The four-day split solves this problem nicely, reducing squat and deadlift frequency to 2x per week, while increasing bench and press frequency to 2x per week. The workouts are shorter, since they only require 2 lifts, which satisfies the third MED criteria of economy. The shorter workouts also leave room at the end of the workout for additional work in the form of conditioning, accessories, or supplemental lifts.

 

With it's high level of flexibility, the four-day split can help intermediate lifters make gains for years, while keeping the amount of time spent in the gym to a minimum.

 

Discounts

  1. Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!

 

Connect With Matt

Transcript

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0:00.0

Hey listeners this is normally when we would talk about a holiday sale or how

0:07.4

now is the right time to start with online coaching because of how much money

0:10.5

you can save however as I met with our marketing team

0:13.8

earlier this month to discuss promotional ideas,

0:16.5

we found ourselves focusing on the ideal outcomes

0:19.4

for people who want to work with a coach.

0:21.4

And that call to mind how many of our clients got into

0:24.4

this for the form corrections and ended up making real life transformations

0:29.0

through strength training. We realized that the ideal Barbel logic client is not afraid of hard work.

0:35.0

They don't just have goals, they are driven by continual self-improvement.

0:39.4

They pursue strength because they care deeply about the people who they love who depend on them.

0:44.8

We know that price is always a consideration when it comes to deciding to sign up for something.

0:50.0

But our successful clients tell us that in addition to carefully deciding where to invest their money,

0:55.2

they're also very intentional about how they invest their time.

0:58.8

And when you care about your time that much, there is fear that you could waste your time and not see the results you want.

1:04.4

If any of this sounds like you I'm here to make you a promise. You give us six months

1:09.7

of two to four workouts a week and if you don't see changes in your strength or form,

1:14.5

we will give you all of your money back. That's all six months. The worst case scenario

1:20.1

is it ends up costing you nothing. The best case scenario is you invest in yourself

1:25.0

and you get exactly what you want out of your training.

1:27.8

The only risk is a bet on yourself.

1:29.8

It's time to place that bet and put your money

...

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