Which routine is better for a novice looking for size and strength?

[CheekyCuntt]

So I'm trying to decide which routine is better, 1. Or 2.

1. full body 3x a week:


WORKOUT A:

Bench press 3 sets

Squat 3 sets

Pullup 3 sets

Romanian deadlift 3 sets

Standing DB shoulder press 3 sets

Facepulls 2 sets

Curls 3 sets

WORKOUT B:

Deadlift conventional 1 set 5 reps

Incline DB bench 3 sets

Squat 3 sets

Chest supported BB row 3 sets

Lateral raise 3 sets

OH triceps extension 3 sets

Ab work is supersetted with certain exercises

2. Upper lower

UPPER 1:
Bench 3 sets
Pull ups 3 sets
Incline bench 3 sets
Rows 3 sets
Standing DB shoulder press 3 sets
Lateral raise 3 sets
Facepull 2 sets
Biceps/Triceps 3 sets supersetting each

LOWER 1:
Squat 6 sets
Romanian deadlift 3 sets
Conventional deadlift 1 set 5 reps
Crunches 2 sets

UPPER 2:
Chest dip 3 sets
Pullups/rows 3 sets (e.g. first week pullups, 2nd week rows and so on)
Shoulder press/laterals 3 sets (e.g. first week shoulder press, 2nd week laterals and so on)
Facepull 2 sets
Biceps/Triceps 3 sets superset each

LOWER 2:
Front squat 3 sets
Romanian deadlift 3 sets
Conventional deadlift 1 set 5 reps
Ab work 4 sets


Same weekly.sets and mostly same exercises, just slight variations here and there. That said, what would be better for a novice?

I am.not a complete beginner, I have been lifting slightly over a year but took a break for half a year last year and got back into lifting two months ago. I still don't have solid strength foundation so I guess I'm still a novice

[metallick]

Sets or reps? It would really help.

If you rather do full body, do something like Fierce 5 or the Viking's Barebones. Alternatively, I'd recommend Westside for Skinny Bastards or Candito's Linear Program if you wanna do the Upper/Lower routine.

You'll progress faster on Full body though Upper/Lower is probably more fun. Either way, you'll grow and your choice shouldn't matter in 10 years (if you wanna lift for life)

EDIT: Fierce 5 and Viking's both have upper/lower variations if you're interested.

[CheekyCuntt]

Sets or reps? It would really help.

If you rather do full body, do something like Fierce 5 or the Viking's Barebones. Alternatively, I'd recommend Westside for Skinny Bastards or Candito's Linear Program if you wanna do the Upper/Lower routine.

You'll progress faster on Full body though Upper/Lower is probably more fun. Either way, you'll grow and your choice shouldn't matter in 10 years (if you wanna lift for life)

EDIT: Fierce 5 and Viking's both have upper/lower variations if you're interested.

for this routine the rep.range is 6-10 for compound lifts, 8-10 for Romanian deadlifts and 8-12 for isolation movements and facepulls

[metallick]

In that case, I'd probably go with Viking's. The routine operates on a rep goal system where you do something like "get 25 reps within 3 sets" though you'll likely be working with the 6-10 rep ranges for most sets. It's exercise selection is pretty similar to your FB setup. Plenty of people ran it as beginners and got good results so please check that out.

[CheekyCuntt]

In that case, I'd probably go with Viking's. The routine operates on a rep goal system where you do something like "get 25 reps within 3 sets" though you'll likely be working with the 6-10 rep ranges for most sets. It's exercise selection is pretty similar to your FB setup. Plenty of people ran it as beginners and got good results so please check that out.

cheers for the suggestion will.check it

[ECGordyn]

for this routine the rep.range is 6-10 for compound lifts, 8-10 for Romanian deadlifts and 8-12 for isolation movements and facepulls

6-8 is fine for compounds, including RDL.

^ All the programs above are good. There's also RTS and BB Medicine.

In your routine, why do RDL before conv. DL?

[CheekyCuntt]

6-8 is fine for compounds, including RDL.

^ All the programs above are good. There's also RTS and BB Medicine.

In your routine, why do RDL before conv. DL?

oh yeah that should be conv before

Could chest dips substitute the bench press? And could front squats sub back squat?

[ECGordyn]

oh yeah that should be conv before

Could chest dips substitute the bench press? And could front squats sub back squat?

I don't do dips, can't answer that.

Only downside to front squats is that you can't load the muscles with as much weight as a back squat variation. So I wouldn't do them as the main squat movement.

[TolerantLactose]

Any program you can stick to for more than a week would be pretty good.

[CheekyCuntt]

Any program you can stick to for more than a week would be pretty good.

that's funny cause I've been doing full.body for two months

And I'm deciding whether to switch it to 4 days per week and save money by going to a chittier gym or to pay a bit more for a better gym and go 3 days per week, hence why I make these threads

2,400 posts in 17 months

Strong life

[TolerantLactose]

2,400 posts in 17 months

Strong life

It's called focus. You should try it some time.

[metallick]

that's funny cause I've been doing full.body for two months

And I'm deciding whether to switch it to 4 days per week and save money by going to a chittier gym or to pay a bit more for a better gym and go 3 days per week, hence why I make these threads

2,400 posts in 17 months

Strong life

I mean it probably doesn’t matter too much if your exercise selection and rep ranges are consistent. Just the arrangement throughout the week is a bit off. If you train muscles 2x week then 3x a week on the next, whatever

Of course if you keep doing random chit like only do chest flies one week, bench next, etc you’re probably sabotaging progress.

[leidenesLK]

I don't do dips, can't answer that.

Only downside to front squats is that you can't load the muscles with as much weight as a back squat variation. So I wouldn't do them as the main squat movement.

IMO front squats are fine as a main squat movement. SSB too. The forward shift in center of mass and the longer ROM pretty much cancel out the load disparity. The research supports this too. ~20% less load with a front squat still produces equal stimulus as the back squat when exertion is matched. I think the issue with fronts is that they take a while to become a solid leg builder, due to mobility/core weakness, which is time wasted with suboptimal weights. A good strategy would be to keep back squats in there while you work on front squat form before making the switch if you choose.

2,400 posts in 17 months

Strong life

Come on man, don’t be like that. His advice might be a little provocative on this occasion, but it’s regular posters that keep this place running which allows you to get answers to questions like these. Certainly wouldn’t imply someone has no life for taking time to help others.

Anyway, both those routines look good for the most part. I personally prefer upper/lower routines and even more so since it would save you money. My only gripe would be conv and rdls on the same day, but it’s only 1 set of conv so I guess that’s fine. Would also alternate shoulder press/incline each day instead of doing both in the same session. Reps look fine. Rep goals are good too as per the suggestion above. Keep consistent and you should see results either route you choose.

[air2fakie]

Could chest dips substitute the bench press?

Sure, but IMO it's a better supplement than substitute - just pay attention to how your shoulders feel over time since they can be a shoulder killer esp with age/mileage.

If you don't like BP much, you could just do a low incline instead of both BP and incline press since that Upper 1 day already looks unbalanced with the 3 presses.