I have done full body splits and now I am doing back day chest day and legs day and arms day. I want something for the best progress in size and definition. What do you guys reccomend?
Definition - the byproduct of having little bodyfat %.
Size - the act of increasing muscular hypertrophy through increased calories and linear increase in stimulus.
I wouldn't split if I were you. I'd switch to an upper/lower split (it's more full body) and perform each movement at a 2X/week frequency. You'll want a horizontal press, horizontal pull, vertical pull, vertical press, squat variation, deadlift variation, clean variation. As accessory, I would recommend incline presses, weighted dips, front squats, db curls.
Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
Current lifts: Squat: 545 | Deadlift: 600 | Bench: 425 | P. Clean: 325 | Press: 285
Can u explain more like give me a routine? And why do you recommend this over a 3 day split?Originally Posted by kingk0ng
Chest/biceps-off-legs/abs-back/tri's-off-shoulder's.Weekend's off,Pick 2 excerises per body part...aka...Bench press and chest flys for chest and incline curls and reverse grip curls for biceps.Incorperate trap work on shoulder day and calf work on leg day.2to 4 sets each excersise in the 8-12 rep range for upper body and 12-20 for lower.
Hope I helped!