Hold on, I’m going to let you in on the secret to getting big. It’s a simple formula: Proven Program + Good High Protein Diet + YEARS of consistent training (yeah, you read that right, YEARS). Now, STFU and go lift.
^^ YOU’RE RIGHT.
They all probably work. I’m going for 3 months on the side of adequate recovery and going with my adapted mon / thurs 2 day split from Stuart McRobert’s Brawn series (3 posts before your’s) over the Steve Reeves Classic 3 x a week.
After that, if working might take it 4 x 6 for 2 - 3 months.
After that might go upper / lower split and keep that for 6 months depending on work schedule.
How about you just do something. You don’t need our approval. If it’s not getting the results you want, come here and let everyone tell you what you’re doing wrong. Then do what they say. If that doesn’t work, do something different.
This quote gets repeated so much that I feel lame repeating it… but keep what works, discard what doesn’t.
Just train with weights, keep upping the intensity over time (increased resistance, decreased rest times, more volume etc), eat enough protein, eat enough calories (so you’re not burning the protein for energy), don’t drink (too much), get good rest, and keep doing it consistently. Once you’re doing all of that, you can worry about the details.
Do you have ADD? You’ve changed your routine several times in this thread alone.
[quote]leon36 wrote:
So work with me guys. Please. I NEED a full body routine I can do with two rest and cardio days between or can do mon / wed / fri but with less vollume so I don’t feel overtrained, perhaps only 2 sets of 10-12 might be a suggestion. I need other than 5 x 5 as I have never grown on that.
[/quote]
I gave you a fucking list of programs to choose from. Fucking pick one and stop rambling on about how your body is so much different than everyone else and doesn’t respond, etc.
You did madcow’s program, and got a lot stronger. It’s a fucking strength program. It worked. It’s not a hypertrophy program.
Is this the 3rd or 4th thread like this you’ve posted?
[quote]RampantBadger wrote:
Is this the 3rd or 4th thread like this you’ve posted?[/quote]
Fourth within 16 days.
[quote]Chris87 wrote:
[quote]leon36 wrote:
So work with me guys. Please. I NEED a full body routine I can do with two rest and cardio days between or can do mon / wed / fri but with less vollume so I don’t feel overtrained, perhaps only 2 sets of 10-12 might be a suggestion. I need other than 5 x 5 as I have never grown on that.
[/quote]
I gave you a fucking list of programs to choose from. Fucking pick one and stop rambling on about how your body is so much different than everyone else and doesn’t respond, etc.
You did madcow’s program, and got a lot stronger. It’s a fucking strength program. It worked. It’s not a hypertrophy program.[/quote]
Yes and now I’ve chosen a hypertrophy prgramme (my A/B split derived from ‘Brawn’.)
I like what lorez said. I’ll give it a few months and report back if not working and can discuss what needs changing,
No disrespect but all the programmes you linked to would have me squatting 3 x a week. I’m not up for that, but cheers though. As mentioned before I have bipolar 2 (not add) and sometimes donlt sleep grreat so at least 3 months with low frequency but highish vollume makes sense hence my two day split that coveres everything.
I think 3 x 8 per bodypart per week is not enough though as only 6 sets per week per BP, so will ramp it up to 4 x 8 and see how I get on. Cheers and sorry if my tone comes accross as bad. I guess one day on two off means on average I’ll work out 2.5 times a week?
[quote]leon36 wrote:
[quote]Chris87 wrote:
[quote]leon36 wrote:
So work with me guys. Please. I NEED a full body routine I can do with two rest and cardio days between or can do mon / wed / fri but with less vollume so I don’t feel overtrained, perhaps only 2 sets of 10-12 might be a suggestion. I need other than 5 x 5 as I have never grown on that.
[/quote]
I gave you a fucking list of programs to choose from. Fucking pick one and stop rambling on about how your body is so much different than everyone else and doesn’t respond, etc.
You did madcow’s program, and got a lot stronger. It’s a fucking strength program. It worked. It’s not a hypertrophy program.[/quote]
Yes and now I’ve chosen a hypertrophy prgramme (my A/B split derived from ‘Brawn’.)
I like what lorez said. I’ll give it a few months and report back if not working and can discuss what needs changing,
No disrespect but all the programmes you linked to would have me squatting 3 x a week. I’m not up for that, but cheers though. As mentioned before I have bipolar 2 (not add) and sometimes donlt sleep grreat so at least 3 months with low frequency but highish vollume makes sense hence my two day split that coveres everything.
I think 3 x 8 per bodypart per week is not enough though as only 6 sets per week per BP, so will ramp it up to 4 x 8 and see how I get on. Cheers and sorry if my tone comes accross as bad. I guess one day on two off means on average I’ll work out 2.5 times a week?[/quote]
Check out Wendler’s 2 day split. Google “5/3/1 2 days per week split” and click on the link that is to an article on this site.
[quote]Chris87 wrote:
[quote]leon36 wrote:
So work with me guys. Please. I NEED a full body routine I can do with two rest and cardio days between or can do mon / wed / fri but with less vollume so I don’t feel overtrained, perhaps only 2 sets of 10-12 might be a suggestion. I need other than 5 x 5 as I have never grown on that.
[/quote]
I gave you a fucking list of programs to choose from. Fucking pick one and stop rambling on about how your body is so much different than everyone else and doesn’t respond, etc.
You did madcow’s program, and got a lot stronger. It’s a fucking strength program. It worked. It’s not a hypertrophy program.[/quote]
Yed and I DON’T WANT A STRENGTH PROGRAMME I WANT ONE MORE GEARED TO HYPERTROPHY. God, reading comprehnsion man, get some. And wash yer mout’ out please.
People keep linking me strenght programmes. I don’t want one or a power one.
Chris 87. Cheers for that mate, it’s just not my thing right now. I want to do 3 months on the split I posted at 4 x 6 and 3 x 8, mix it up every two weeks perhaps. Get used to lifting again without over straining in each exercise and practice good form with a weight that won’t compromise that (this is why 3 x 10 is reccoemnded to TRUE BEGINNERS)
I DO LIKE the idea of lugging and pushing heavy arse pices of iron around - but it is not going to be YET. Once I get bored of my split and see some gains I think as a ‘project’ - you know, trying something new - I’ll give a 5/ 3/ 1 or a 5 x 3 split a go. Right now the idea of going in the gym and just doing 3 lifts and some weeks not hitting delts or chest directly - nah I’m not there yet. You know? Like obviously it works, but I wants my fun hitting everything weekly from horizontal and vertical angles fro about 12 sets per BP first and some bi, calve and side delt ISO.
Kinda like when chicks first start with make up and accesories and all that jazz. They put too much of everything on. One day they learn all they need to turn heads is a slinky black dress, some heels and a suggestive smile. Well I’m not afraid to admit I’m in the first phase and am mature enough to KNOW I NEED to get that out of my system - have my fun before learnign ‘Less is more.’
Right now I am comfy in a 3 x 8 and 4 x 6 for CORE lifts zone and 3 x 10 for ISO for calves, tris and bis and weighted decline crunches (alternating side to side.)
I do wonder what it feels like lifting your ORM for a dead, squat or bench though! Must be cool.
Maybe I could fcuk with things and do a week of 5/3/1 at some stage of my programme just to get a feeler?
I’ll deffo do my deads warmup and then 1 x 5.
So anyhow cheers for all those who have stuck around without cursing or posting ad hominems or superfluous comments. I will report back in three months and to make things fair to ya I’ll post a before and after the 3 month mark picture that you can all have a damned good giggle at! I’ll send free wet wipes for everyone that sprays their monitors with coffee lol. 
Ciao for now.
Leonito.
(N.B. I have bipolar 2, not ADD. Addendum - this does lead me to go into panic mode in crises. Where it might take the average beginner a month to trawl through all the info and different training styles etc, I go fcuking mental and obsess about it night and day for about half a week but then come to my answer 3 and a half weeks before the average Joe. I do of course piss off more people in the proccess than average Joe. I’m cool to have at the poker table though. Was the best damned cash game player in Haebangchan, Seoul, Korea mayne. Ask anyone, walked into the game at Manhatten’s Itaewon with 150,000 won and left with 3.1 mil one night. At my house game, I was, one night,the only player to leave the table with money. Bought my friends lobster dinners the next day.)
Workout A
Squat 4 x 6-8
leg press 3 x 10 (or leg curl 2 x 10 and leg ext 2 x 10)
Bench press 4 x 6-8
Close Grip Bench Press 2 x 12
Row (or row variation) 4 x 8
laterals 3 x 10
Crunches 3 x 10-20
Workout B Thursdays
Deadlift 3 x 5
Military press 4 x 8
Pullups/Chinups (weighted, if possible) or pull downs 4 x 8
Barbell curl 3 x 10
Dips (weighted, if possible) 4 x 8
Calf raises 2 x 10-20
abs 2 x failiure
Two rest days between each workout. If feel too tired, cut out some of the extras such as leg press and abs off one day.
Just posting for my own reference.
Too much volume on day A for some reason. Can get stronger in the lift I do first and second but then no progress in lifts after that. Workout B seems to be fine.
Will add a third day which cuts some of the volume out of these two days. Still want it to be full body not a split. Still want 4 x 8 for most core compound lifts.
Mon
Squat 4 x 8
leg press 2 x 12
Flat bench 4 x 8
bent over d’bell row 4 x 8
Tues - cardio 40 mins
Wed (cardio 20 mins and supplementals day)
CGBP 3 x 10
barbell curls 3 x 10
weighted incline alternating abs 3 x 10
Side deltoid d’bell lateral raise 3 x 10
Thurs - cardio 40 mins
Fri
Deadlift 5 x 5 (3 working sets)
Pullups/Chinups / or pull downs 4 x 8
Military press 4 x 8
Incline bench 4 x 8 (WANTED TO DO DIPS - AS ARE ‘UPPER BODY SQUAT’ BUT NO DIP BARS AT GYM)
Calf raises 2 x 10-20
**** Am even thinking the mil presses on top og 3 other compounds are too much on day B and could be added to the wednesday but does anyone do an abs, arms and shoulder press day? I say this as I have started adding a lot more wieght to them but then find after, any bench work is crud and I cannot prgress.
*** I am seeing that 3 major compounds per session is optimum and should be lower (deads or squats) / upper pull / upper push. I don;t wan tot do deads or squats more than once a week though.
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I want 4 x 8, where i have put it next to those exercises; it feels good and right for me and my goals.
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I want each of these exercises at the moment, to the exclusion of none.
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I don’t want push pull split or upper lower split. I want it full body style and to get a good balance of exercises on each day.
Any ideas on how to spread this two day routine into a 3 day Keeping all of 1/2/3 above - very much welcomed.
Am the type that learns from hard experience as I go along. Here is learning step one - the two day is too much vollume per day.
Go to Training Lab > Training Logs > Training Logs. Create one there. Use that for posting this information, not the Beginner’s Forum.