My inconsistancy in the gym has been apauling. after about a 10 month lay off from the gym i would like to start the training right from the start.
dont get me wrong, i know that diet is the most important part, and that moving any heavy objects with correct diet will give me muscle gains. But i just want to know the right way to go about it so that i can achieve my goals.
what i want to work on is getting my upper body on par with my lower. I have a thick torso for my size and well developled legs from a decade of sports. so i would want to focus more so on my upper body but still working my lower, especially my calves which are non-exsistant lol.
my question is, should i do a Upper/Lower split, or just hit each body part once a week using a 4 day split( also for legs i was thiunking of using 20 rep squats?)
my goals atm are increased LBM, strength gains with a minimal BF% increase. my goal for the time being ia 165lb at anywhere form 10-12%BF. I am currently 139lb @9%BF at about 5'11".
any input would be greatly appreciated.
Starting Weight: 135-140lbs (August 1st 2006)
Current Weight: got up to 177 but got it back down to 170lbs
Current Goal: cutting
Either split is fine (assuming you do compound exercises and keep the sets low). You could also do a whole body routine. Or any of the WWB, BGB or 5x5. There are many routines that produce the results you are looking for.Originally Posted by Matt04
And yes 20 rep squats are a good idea, but ease into them.
If I had to start over I would start working my legs 6 months before I did anything for my upper body. That way I wouldn't look ****ing ridiculous like I do now.
ok so the debate between 1x a week to 2x a week hasnt been resolved.
if this is so, then i mite just do a normal 4 day split with Back/tris Chest/Bis Legs/forearms Legs/shoulders
If you want to work on your upper body more so than your lower try Built's "Baby Got Back"!
Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)