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max12480 private msg quote post Address this user
i am 36 and i lifted off and on for years. I am just getting back into things. i have been doing a bodypart split for a few months. my main goal is size right now. i hear alot of people say i should do fullbody routine any suggestions for a routine would be appriciated. i only have around an hour a day at the gym.
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max12480 private msg quote post Address this user
bump
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The Dark
Knight
eknight private msg quote post Address this user
Read the two stickies (FAQ & Routine for Dummies). If you have follow-up questions, feel free to post them. -3X
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max12480 private msg quote post Address this user
i was just reading them actually, but i didnt see any set routine in there
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mikew private msg quote post Address this user
Quote:
Originally Posted by max12480
i was just reading them actually, but i didnt see any set routine in there


u srs m8..

http://forum.simplyshredded.com/topic/13958/page/1/simply-shredded-faq---read-before-posting/

Q: Beginner Training Programs

Strong Lifts -
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

Ice Cream Fitness -
http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout

Elliot Hulse Beginner (PAGE 19) -
http://www.hulsestrength.com/videos/advanced5x5_finaltrue.pdf

Q: Intermediate/Advanced Training Programs

PHAT -
http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

5/3/1 -
http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

Push/Pull/Legs (PPL) -
http://www.aworkoutroutine.com/push-pull-legs-split/

German Volume Training (GVT) -
http://www.simplyshredded.com/german-volume-training-a-new-look-at-an-old-way-to-build-mass-strength.html

West Side Barbell (WSBB) -
http://startingstrength.wikia.com/wiki/Basic_Westside_Barbell_Template
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ErickFromOmaha private msg quote post Address this user
Go look up phat by layne Norton. Look up dup training. Ppl training. The Google machine is a hell of a thing.
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ErickFromOmaha private msg quote post Address this user
Ah nvm mike beat me to it
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mikew private msg quote post Address this user
@ErickFromOmaha it's all good...

Are there any good links for DUP and PPL programs? We could possibly update the FAQ
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max12480 private msg quote post Address this user
so i should pick a begginer one then?
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mikew private msg quote post Address this user
Strong Lifts (linear progression) is fun - definitely recommended based on your description in the OP b/c you want size
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max12480 private msg quote post Address this user
i dont need any isolation exercises like curls and stuff with that or no
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forgottenpass private msg quote post Address this user
Run ICF 5x5. I am currently doing ICF 5x5 and loving it, its the same as strong lifts 5x5 but with accessory work for arms, traps and calves.
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max12480 private msg quote post Address this user
how long does it take a session
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forgottenpass private msg quote post Address this user
Usually takes me 2 hours a session, but i don't notice the time go by because i find the program is intense loads of fun for me.

I highly recommend that you be in a caloric surplus or you'll be drained in a couple months, this program is much more harder than a bro split.
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max12480 private msg quote post Address this user
ok i only have like an hour to be in the gym
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max12480 private msg quote post Address this user
i guess i am confused weather to do a fullbody or some sort of split
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max12480 private msg quote post Address this user
i found this one.

squats--3x5
bench--3x5
row--3x8
reverse flys--3x10
tri--2x10
bis--2x10


squat--3x5
incline bench--3x5
deadlift--3x8
lat pulldown--3x8
tri--2x10
bis--2x10

does this look ok 3 days a week
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jack3d14 private msg quote post Address this user
Quote:
Originally Posted by max12480
i guess i am confused weather to do a fullbody or some sort of split


1 hour is plenty to get a good workout in but I wouldn't squeeze a full body workout in 1 hr. You would be better off doing a split. It's more manageable and less likely that you will over train.
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max12480 private msg quote post Address this user
what split
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forgottenpass private msg quote post Address this user
If you want a fullbody but only have an hour, I suggest strong lifts or starting strength with a few accessories excercises if you want for arms.
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forgottenpass private msg quote post Address this user
Quote:
Originally Posted by jack3d14
Quote:
Originally Posted by max12480
i guess i am confused weather to do a fullbody or some sort of split


1 hour is plenty to get a good workout in but I wouldn't squeeze a full body workout in 1 hr. You would be better off doing a split. It's more manageable and less likely that you will over train.


How would he be better off on a split as a beginner? And what do you mean by him overtraining on fullbody, an hour a day, 3x week?
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max12480 private msg quote post Address this user
thats what i was kind of thinking. did you see my routine in my previous post
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forgottenpass private msg quote post Address this user
Run it!
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max12480 private msg quote post Address this user
how long should i stay on a fullbody routine, and when should i switch to a upper/lower
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jja0016 private msg quote post Address this user
when you get bored and want to switch it up.. I feel like it doesn't really matter what you do, you're going to make similar gains either way if it's a legitimate program.
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max12480 private msg quote post Address this user
ok thank you so it doesnt matter how much i can lift? i can just stay on a fullbody workout as long as i want? i am asking because i am really enjoying it.

my stats are:

bench--205
squat--185
dealift--225
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max12480 private msg quote post Address this user
this is what i have been doing the last few weeks. All 3-4 sets of 8-10 3x a week

Squats
Bench Presses
Bent-Over Rows or Lat pulldowns
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
triceps or calfs
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max12480 private msg quote post Address this user
just curious cus it is getting pretty hard since i am moving up in weights
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Jsn3004 private msg quote post Address this user
Just read the two the FAQ & Routine for Dummies. If you do that, you'll be able to understand how to gain, lose, or maintain weight. Pick a training program to follow. And just do both. Simple as that.
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max12480 private msg quote post Address this user
ok i read the Routine for dummies. how do i know which one to chose. i see like stronglifts but is that something that will get me some muscle size? do i need something with more isolation exercises in it? just looking to make sure i am moving in the right direction. i know there isnt one good magic program, i just wish someone could say hey do "this program" based on my age and goals.
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