re: Training split?

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Don’t overthink this and get overwhelmed.

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I'm not, and I'm definitely getting stronger, so it hasn't been a complete waste of time.

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Go look at the programs recommended and read them. Then, apply them to the gym. As you train, you will learn.

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To build off what Deaf said, in SL5x5 these are your main workouts

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I took most of last week off to rethink what I'm doing and I decided I'm going to build off of this. The accessory work will surely change, but here's the plan for now:

Workout A:
Squat
Bench
Bent over row
Dips (assisted - not sure if I can do these)
Skullcrusher
Standing calf raises
Planks

Workout B:
Squat
Overhead press
Deadlift
Chin up
Barbell curls
Seated calf raises
Hanging knee raise

Heavy squats and deads on the same day is enough to drain you. Add in back and you’re working almost your entire body.

Depends on your strength level really. Starting out full body 3x isn’t too bad. Gets pretty exhausting and/or time consuming after a while. There are some old school bodybuilders like John Grimek who did it though.

There’s a lot more to choose from with 4 day routines though. PHUL, PHAT, Upper/Lower, 5/3/1 4-day, etc.

An upper/lower/upper or A/B/A type of 3 day split, like greyskull or kinobody greek god, works well too. You end up hitting each body part every 4-5 days. I enjoy the kinobody Greek god mega workouts. Has more volume and exercise selection than the regular 4 exercise a day one. That way you can work on strength and pump.

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Is twice/week per body part effective enough to build muscle

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Yes

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and/or tone?

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is a product of bodyfat % which is a product of diet

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Or is a full body 3x week better

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with properly designed programs, neither is better or worse so long as consistent


you sound more like a newbie, i would suggest greyskull lp aestethics template i have laid out in the greyskull thread.

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I'm sorry, I know I was also once a new gym goer but these quotes made me

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Happy to own up to my noob status. :)

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Thanks. This newbie will power clean your nuts off the side of your head if you bully me again.

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:rotflmao: :rotflmao: :cheers:

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What I've actually been considering is walking into the gym with an open mind and training the muscle groups that feel the freshest and most recovered. I guess that means having a few planned routines available and staying flexible to pick whichever one feels the best that particular day.

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I do something similar. I have my main 4 lifts that I am keeping tabs on weights and reps: bench, deadlift, squat, military press. Then I work on the muscle groups that feel the best or I need to work on the most. It works for me, and doesn't seem as monotonous.