Hey /fit/ so i dont know what new routine start if a full-body training or a classical split 4 times a week,
Im an intermedieate level i have already did SS training and other different routines but i have always did a full body training so my question is:
Should i keep doing full body training or go into split?
These are 2 routine, i have to decide which start:
FULL BODY:
Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
This is the split:
Sunday: Legs
Leg Extension: 3 Sets Of 6-8 Reps
Lying Leg Curl: 3 Sets Of 6-8 Reps
Squats: 3 Sets Of 4-6 Reps
Calf Raise: 3 Sets Of 6-8 Reps
Stiff-Legged Deadlift: 3 Sets Of 4-6 Reps
Leg Press: 3 Sets Of 4-6 Reps
Monday: Chest And Shoulders
Dumbbell Shrugs: 3 Sets Of 6-8 Reps
Decline Press: 3 Sets Of 6-8 Reps
Military Press: 3 Sets Of 6-8 Reps
Bench Press: 4 Sets Of 4-6 Reps
Dumbbell Flyes: 3 Sets Of 6-8 Reps
Lateral Raise: 3 Sets Of 6-8 Reps
Wednesday: Biceps And Triceps
Skull Crushers: 3 Sets Of 6-8 Reps
Chin Ups: 3 Sets To Failure
Overhead Triceps Extensions: 3 Sets Of 4-6 Reps
Barbell Curls: 3 Sets Of 5-7 Reps
Close-Grip Bench Press: 4 Sets Of 4-6 Reps
Concentration Curls: 3 Sets Of 5-7 Reps
Friday: Back
Lat Pulldown: 3 Sets Of 6-8 Reps
Good Mornings: 3 Sets Of 6-8 Reps
Deadlift: 3 Sets Of 4-6 Reps
Chin-Ups: 3 Sets Of 4-6 Reps
tl: dr: Which routine is better for an intermediate level
Throw in a set of english lessons and you should be good to go
>>35203501
I will
>>35203228
Why do you have your big compound movements as accessories to isolation movements? Fix that and it looks ok.
>>35203519
which routine? and why shouldnt i do compound lift to reach hypertrophy, i already have good strenght?
sry for bad english
>>35203228
if you are natty i would recomment doing some fullbody Routine 3 times per week.
i tried alot as natty and the only Thing that gave me results which were worth the effort was doing fullbody 3 times per week as heavy as possible. f.e. sl5x5 + arms abs and calves
if you are not natty i dont know. no xp with that shit.
>>35203570
how about imbalance? i have big chest and biceps and weak shoulder and triceps, by doing a full body its hard to stimulate all muscle
>>35203669
>full Body
>hard to stimulate all muscle
u wot?
you wont get imbalances if you follow a decent program properly. just dont make your own. if you have a strong chest it could be that you are just ment to be like that... genetics bro
>>35203759
Is the one i posted good?
>>35203783
i think ist waaaaaayy to much
i really just do sl5x5
ist really Basic, simple, done in ~1,5 hours and best results so far even after noobgains
>>35203795
should i focus on 5x5 o go 4x8 as the routime?
>>35203954
i pref 5x5
4x8 is not sustainable with growing weight imo
In the full body routine i posted i noticed that there isnt an exercise for triceps, should i add dips in it?
>>35203228
I just want to make a question. Once, some people on this board told me that the "Genetic explanation" (I'm skinny/fat/whatever because I waas born this way) was bullshit and everything was training.
but I can't see how a person like me for example (skinny) can get to the body on the right in that picture. I don't have body enough to build that.
I would like to see what people have to say about this.
