aviolentfluid
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I'm 24, just got sober 8 months ago. I decided to get a hobby (having had none for the past 8 years of getting high). So I chose bodybuilding. All I do is work, lift weights and monitor my diet.
I am 5'11 and 165lbs
My three rep maxes are:
Bench: 185
Deadlift: 255
Squats: 205
OHP: 85
So I've been lifting for 6 months consistently (my only experience lifting in my life), and I started with a 4 day split (chest & tris, back & bis, shoulders, legs, focusing on volume over strength) I did that for about 3 months. Didn't notice very impressive gains. That could be because my diet wasn't SUPER tuned in, but it wasn't horrible.
About 3 months ago I hooked up with a personal trainer who seems to know his ****. He advocates hard a paleo diet, and put me on a 3 day a week, full body workout that looks like this.
Monday
Deadlift 5x5 superset with lat pulldowns 5x10
Squat 5x5 superset with OHP 5x10 superset with lat pulldowns 5x10
Lateral raises 1x30
Reverse flys 1x30
Curls 1x30
Wednesday & Friday
Bench press 5x5 superset with lat pulldowns 5x10
Squat 5x5 superset with lat pulldowns 5x10
Push-ups 5x10 superset with face pulls 5x10
Lateral raises 1x30
Reverse flys 1x30
Curls 1x30
However, my brother is a sharp kid who has been lifting for 3 years and is a really involved bodybuilder. He thinks that I should be doing a 5-day split and trying to bulk (I'm doing a caloric surplus, eating 3200 kcals a day on my paleo diet, but he is advocating a diet of 4,000-5,000 per day to me, with his split).
Now my question is this: for a beginning lifter, is a 3 day a week, full body workout aiming for strength going to be more beneficial for me, or would a 5-day split on a huge kcal per day bulk be better? My ultimate goal is size (I have no interest in olympic lifting or powerlifting). I know that eventually I will have to switch to a split but my trainer says to do that after a year or so of this routine, after I've built a solid foundation of strength. What do you experienced guys think about this? Much appreciated.
I am 5'11 and 165lbs
My three rep maxes are:
Bench: 185
Deadlift: 255
Squats: 205
OHP: 85
So I've been lifting for 6 months consistently (my only experience lifting in my life), and I started with a 4 day split (chest & tris, back & bis, shoulders, legs, focusing on volume over strength) I did that for about 3 months. Didn't notice very impressive gains. That could be because my diet wasn't SUPER tuned in, but it wasn't horrible.
About 3 months ago I hooked up with a personal trainer who seems to know his ****. He advocates hard a paleo diet, and put me on a 3 day a week, full body workout that looks like this.
Monday
Deadlift 5x5 superset with lat pulldowns 5x10
Squat 5x5 superset with OHP 5x10 superset with lat pulldowns 5x10
Lateral raises 1x30
Reverse flys 1x30
Curls 1x30
Wednesday & Friday
Bench press 5x5 superset with lat pulldowns 5x10
Squat 5x5 superset with lat pulldowns 5x10
Push-ups 5x10 superset with face pulls 5x10
Lateral raises 1x30
Reverse flys 1x30
Curls 1x30
However, my brother is a sharp kid who has been lifting for 3 years and is a really involved bodybuilder. He thinks that I should be doing a 5-day split and trying to bulk (I'm doing a caloric surplus, eating 3200 kcals a day on my paleo diet, but he is advocating a diet of 4,000-5,000 per day to me, with his split).
Now my question is this: for a beginning lifter, is a 3 day a week, full body workout aiming for strength going to be more beneficial for me, or would a 5-day split on a huge kcal per day bulk be better? My ultimate goal is size (I have no interest in olympic lifting or powerlifting). I know that eventually I will have to switch to a split but my trainer says to do that after a year or so of this routine, after I've built a solid foundation of strength. What do you experienced guys think about this? Much appreciated.