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  1. #1
    Registered User Taner0607's Avatar
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    Program for growth

    I am currently skinny fat and don't have much time on my hands. I usually have 1 or 2 hours of free time a day, sometimes even lower and need a routine that considers that. I am debating either 5x5, PPL or upper lower. What would be most efficient for muscle gain? Thanks in advance
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  2. #2
    pay the iron price SuffolkPunch's Avatar
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    Depends on your experience level.

    If you can still make progress from workout to workout (novice stage) then I would recommend one of the routines in the sticky threads.

    Maybe also read the size vs. strength sticky thread - since you mention training for size.
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    Registered User TAWS6's Avatar
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    Can you add weight to the bar weekly? Are you over or under the 225/315/405 standard? Need more info but in general.

    (3 day full body) Novice, under a year of proper productive training. Under the above standards. Can add weight to the bar weekly.
    (4 day upper/lower) Intermediate, noob gains are gone. Around 2 years of proper training. Unable to add weight weekly. At or above weight standards.
    (U/L or PPL) Advanced, unable to add weight monthly. 3-5 years of proper training. Nearing genetic limits.
    Advanced+ By this time you'll know what to do.

    Examples
    Novice- Fierce 5 full body
    Early intermediate- Lyles GBR
    Intermediate+ Fierce 5 u/l, 5/3/1 BBB, PPL.
    Last edited by TAWS6; 02-12-2020 at 10:50 AM.
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    Registered User spardaex's Avatar
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    Originally Posted by TAWS6 View Post
    Can you add weight to the bar weekly? Are you over or under the 225/315/405 standard? Need more info but in general.

    (3 day full body) Novice, under a year of proper productive training. Under the above standards. Can add weight to the bar weekly.
    (4 day upper/lower) Intermediate, noob gains are gone. Around 2 years of proper training. Unable to add weight weekly. At or above weight standards.
    (U/L or PPL) Advanced, unable to add weight monthly. 3-5 years of proper training. Nearing genetic limits.
    Advanced+ By this time you'll know what to do.

    Examples
    Novice- Fierce 5 full body
    Early intermediate- Lyles GBR
    Intermediate+ Fierce 5 u/l, 5/3/1 BBB, PPL.
    Would you say viking upper lower is good aswell for intermediate for size gain mostly? Since u listed F5 and others but not the viking one.
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