ICF 5x5 vs. 3 on 1 off

[KobiDC]

Which would be the overall better routine for hypertrophy for a beginner TBB? I'm currently doing ICF 5x5, but recent posts by bb.com members have made me question whether 3 on and 1 off is better for overall hypertrophy gains... currently undecided. I did some searching through past threads - couldn't find an answer.

Thanks in advance TBB.

[wwe101]

I would do a FB.

But not icf.

Just do all the main compounds.

Squat/deadlift
Bench
Row
Press
Pull Up

3 times a week with the deadlift on the middle day.

Lift heavy, 2-3 sets per exercise.

Build as much strength as possible.

Then do what you want.

[BBlifestyleFTW]

I would do a FB.

But not icf.

Just do all the main compounds.

Squat/deadlift
Bench
Row
Press
Pull Up

3 times a week with the deadlift on the middle day.

Lift heavy, 2-3 sets per exercise.

Build as much strength as possible.

Then do what you want.

i know you wrote this a couple of months ago, but what makes you think you/a beginner can write a better routine than an expert? Whats gonna make your routine better than a set up program alot of people se good gains from?

[BBlifestyleFTW]

Which would be the overall better routine for hypertrophy for a beginner TBB? I'm currently doing ICF 5x5, but recent posts by bb.com members have made me question whether 3 on and 1 off is better for overall hypertrophy gains... currently undecided. I did some searching through past threads - couldn't find an answer.

Thanks in advance TBB.

ICF routine all the way

[Tb0282]

Whichever one you prefer is the one you will see better gains from in my opinion. You won't put maximal effort into a routine you don't enjoy. I'll always lean towards 3 on 1 off cause I don't think full body routines are in any way optimal for bodybuilders. They are great for getting your strength up, but if you're a bodybuilder and you're looking for more frequency and lower volume, do an Upper/Lower. Full body routines don't allow enough volume imo

[Joshyb90]

Whichever one you prefer is the one you will see better gains from in my opinion. You won't put maximal effort into a routine you don't enjoy. I'll always lean towards 3 on 1 off cause I don't think full body routines are in any way optimal for bodybuilders. They are great for getting your strength up, but if you're a bodybuilder and you're looking for more frequency and lower volume, do an Upper/Lower. Full body routines don't allow enough volume imo

I have to agree with this, im getting tired of people preaching the 'so called glorious' 3x per week full body and most of them don't even know why they are recommending it, they've just heard it from someone else.

IMO 3 on 1 off > 3x fullbody

[sgttom]

Do whichever you like better. You'll see good gains in both. They aren't even that much different then each other in the end. People over think things too much. I am tired of these threads.

[KobiDC]

Old thread guys, but incidentally I went with Lyle's Upper/Lower.

Thanks for the responses!

[sgttom]

Old thread guys, but incidentally I went with Lyle's Upper/Lower.

Thanks for the responses!

Oh dang sorry OP I didn't notice. Why does this keep happening?

How did it workout for you though?

[KobiDC]

Oh dang sorry OP I didn't notice. Why does this keep happening?

How did it workout for you though?

haha no problem brother, and no idea!

Yeah good, I went with a variation of it that necon76 helped me out with. Making sick progress so far!