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Changing for the sake of making a change is pointless. Why would you change something? There needs to be a reason.

Do you use some sort a periodization? If not then what are you doing? The...

It looks like crap to me. Sorry.

I don't quite understand it. Are you doing all of that on one day? 25 exercises? Or is it over 4 days?

It looks like a list of body parts and...

[Cart/Horse]


You're gaining weight because you're probably eating more than you realize. Also, because your body is probably retaining more fluid. This happens when you first start.
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Do strongmen get huge? There's your answer. And yes you have to eat to get big.

Strength and Hypertrophy are not mutually exclusive. People here like to discuss them as though they have...

I think that for most people consistency and progression is more important that variation. Any well designed program should have enough variation built into it that you don't need to completely...

What you're proposing isn't a split. It's full body. And yes you can incorporate oly style lifts. Just do them first.

If it was a real split then it would be more difficult to figure out how to...

I agree with SkarTissue.

Make sure you're focusing on the big compound lifts. With only one day per week you don't have time to worry about isolating the serratus anterior. Hit the big...

Three days full body?

Yeah, I don't understand why splits seem to be the universally accepted way of gaining mass? Eat enough, get stronger, and you will get bigger.

The the OP:

Where do you train? I live close to you.

This. Frequency is a good thing.

Is there some 4x8 bench press contest that I'm not aware of? Do you want to progress or not?

Sometimes the shortest distance between two points has a huge stone wall in between them! So, if I...

One thing that I certainly would not do is run 1.5 miles everytime that you run. That's not going to help very much. You need to do plenty of 1.5 mile runs. But, I would also mix in some shorter...

Strength and Hypertrophy are far more related than people like to think. The guys at westside barbell train for max strength.....but they get pretty darn big in the process. If I was going for size...

Look up block periodization. People have used it successfully for years. I'm more of a Westside guy. But, plenty of strong dudes have used block periodization.

I would discourage you from doing 10 sets of upper body pressing exercises and only 5 sets of upper body pulling exercises. This can lead to shoulder issues. So, I'd either add some pull ups, face...

If this is the case then what ever you've been doing in the past clearly doesn't work for you. It's either too much too soon. Or it's a poor choice of programs, exercises. Or you aren't recovering...

The reality is that any training with reps of less than say 50 are going to hit all the fibers if your use enough volume....get to the point of exhaustion. You certainly aren't going to maximize...

Lots of good advice in this thread. I'll add what worked for me, with the caveat that it may not work for you.

Alot of people who weight train have a tendency to overemphasize the anterior...

There is a free e-book by a guy named Matt Perryman on the site Amped Training. It goes into this in pretty good detail. Perhaps not master level text book detail. But, still pretty good.