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If those are really your numbers, i would go with either an upper/lower split or a push/pull/legs, there are a few in this forum, just check around.

Of course you will progress in strength faster doing lower reps, your working with a higher percentage of your max. If hypertrophy is your goal you will not be wasting your time as long as you keep...

For your example, the person who lifts less weight would gain muscle faster because there weight progression will be faster, the more experienced a person gets the slower there muscle gains become....

Muscle growth has to do with overall volume, so you could gain muscle while lifting the same weight up to a certain point in which you will have to either add weight to the bar or increase the volume...

The specific rep range is irrelevant, what matters is the overall weekly volume, so if you count the total reps for your first scheme is equals 35 reps, if you do the same for your second scheme it...

The way i would do it is every push day i would start with a flat bench movement that hits the entire chest, followed by an incline movement that emphasizes the upper chest, followed by a decline...

Does it have to be 3x a week?, as an intermediate lifter looking for mass i prefer upper/lower or ppl splits, but they require you to workout 4 or 6 times a week respectively.

Basic rule is to not work out the same muscles on consecutive days, so if your doing a full body routine do it on non-consecutive days.

In the long term, when your benching 200+, your chest will be pretty big.

Think long term, the ohp will have a tremendous carryover to your bench press strength, so when your benching 200+ your chest will have gotten bigger.

The good thing about having the ohp press in your routine is that it has such a nice carryover to your bench press that it will make the number go up faster, so it might look in the surface that your...

Its not just about how many reps your doing that determines whether a program is strength or size oriented, 5x5 is actually a pretty good rep range for both because your doing 25 total reps with a...

I recommend you get on fierce 5, its a sticky on the top of the forum.

That first push day has too many presses, you also don't need to do both dips and decline press the same day or bench press and dumbell bench press same day since there too similar. The way i would...

A full body routine is a great option for beginners, but so are some splits like upper/lower, what matters is the frequency at which you work out muscle groups, you should aim for 2-3x a week,...

I don't like the 1x a week frequency unless your an advanced lifter and if you were you wouldn't be posting a routine critique. I would try a push/pull/legs 6x a week instead.

I don't see too much difference between a full body or an upper lower aside from the latter having a bit more volume per muscle group, i think both are viable options for novices and should give...

Obviously the majority of people will choose full body vs bro split since they are the two extremes, good luck with your experiment though.

I agree with this^, if you do those 5 exercises each day 3x a week at 5x5, that's 25 sets every workout, 75 sets a week, way too much..., if you want to do every exercise 3x a week have a look at all...

Like i said, don't expect for your lifts to go up fast while on a calorie deficit, they will for a while when your just starting out but will soon slow down considerably. Also if you look at the ICF...