HBDay
Registered User
- Jan 28, 2013
- 2,945
- 1,465
@HBDay
Well that would depend on a lot of things. Mainly, what are your goals ? General health? Strength ? General good looks ? Getting better at lifting or what ever ?
You have a few alternatives really and it's really a case by case situation.
Mainly you'll want to choose between centering your training around
A) Movements (Squat, bench, dead, OHP, Clean, Jerk, Snatch, etc. (Generally used in lifting sports or to get stronger, but still great IMO for general health, muscle building.)
B) A body part. (Typical bro-split that encourages muscle growth at the expense of the rest.)
C) A push/pull/legs day
D) A crossfit style training where you train movements and incorporate cardiovascular training and what not.
Personally, I'm a big advocate of A. Training movements and getting better (Not only stronger, but better technically.) yields, IMO, the best results of all. Why ? Basically better neuromusclar pathways, better technique, stronger body, and barbell training is IMO the best muscle builder. Also, getting stronger on a movement gives you something to look up to, instead of just looking at the mirror and chasing the pump, chasing that big PR is always motivating, at least, to me. It can be hard to motivate yourself at the same time, because when you chase PR's, you're mostly training harder than when you chase that dere pump.
If this isn't what you're looking at and what you care about is just looking good (Again, IMO, the better choice is still A), but you can have adequate results with bro splits or push/pull training too.
So you either organize your days as
Monday tuesday Wednesday Thursday Friday Saturday SundaY
A) Squats Bench Off Deadlift Bench Off/Squat Off
B) Legs Pec/Tri Back Shoulder Off
C) Push pull Off Leg Push Off Off
D) Xfit off Xfit off Xfit Off Off
when you've chosen what you'd rather do, we can talk exercises, MRV, Rest days, etc.
If you want the simplest approach, push/pull/leg is probably the one to go with, its also the easiest to navigate as it requires only 3 days and its simple to understand.
I want gains in mass mostly. But not inflated muscles, don't want to look like a stump. Also my athletic performance does matter to me alot I dont want to loose agility speed etc. So I guess A works for me. But three days off a week seems excessive, and I hate not touching a specific muscle group for longer than three days. And yes imI using pure dumbbell, im told they provide better strength.