Best way to train with gear?

[PortgasDAce]

Day 1: Chest And Back
Bench Press - Medium Grip
10 sets of 10 reps.
90 seconds rest
Bent Over Barbell
10 sets of 10 reps.
90 seconds rest
Cable Crossover
3 sets of 10 reps
60 seconds rest
Close-Grip Front Lat Pulldown Front Lat Pulldown
3 sets of 10 reps
60 seconds rest

Day 2: Legs And Abs
Barbell Squat Barbell
10 sets of 10 reps
90 seconds rest
Lying Leg Curls Lying
10 sets of 10 reps
90 seconds rest
Seated Calf Raise
3 sets of 10 reps
60 seconds rest
Hanging Leg Raise
3 sets of 10 reps
60 seconds rest

Day 4: Arms And Shoulders
Smith Machine Close-Grip Bench Press
10 sets of 6 reps
90 seconds rest
Barbell Curl Barbell
10 sets of 6 reps
90 seconds rest
Side Lateral Raise
3 sets of 6 reps
60 seconds rest
Seated Bent-Over Rear Delt Raise Bent-Over Rear Delt Raise
3 sets of 6 reps
60 seconds rest


Or this?




DAY 1: FULL-BODY WORKOUT
BARBELL BENCH PRESS
8 sets of 8 reps
PUSH PRESS
8 sets of 8 reps
BARBELL SQUAT
8 sets of 8 reps
TRICEPS DIP
8 sets of 8 reps
EZ-BAR BICEPS CURL
8 sets of 8 reps
RACK PULL
8 sets of 8 reps
DUMBBELL SHRUG
8 sets of 8 reps
SEATED LEG CURL
8 sets of 8 reps

DAY 2: FULL-BODY WORKOUT
CABLE FLY
8 sets of 8 reps
LATERAL RAISE
8 sets of 8 reps
JUMP SQUAT
8 sets of 8 reps
TRICEPS ROPE PUSH-DOWN
8 sets of 8 reps
LYING CABLE BICEPS CURL
8 sets of 8 reps
LAT PULL-DOWN
8 sets of 8 reps
UPRIGHT CABLE ROW
8 sets of 8 reps
BARBELL LUNGE
8 sets of 8 reps


DAYS 3 & 4: REST
DAY 5: FULL-BODY WORKOUT
DUMBBELL BENCH PRESS
8 sets of 8 reps
SEATED DUMBBELL SHOULDER PRESS
8 sets of 8 reps
LEG PRESS
8 sets of 8 reps
CLOSE-GRIP BENCH PRESS
8 sets of 8 reps
BARBELL BICEPS CURL
8 sets of 8 reps
BENT-OVER ROW
8 sets of 8 reps
BARBELL SHRUG
8 sets of 8 reps
STIFF-LEGGED DEADLIFT
8 sets of 8 reps

DAY 6: FULL-BODY WORKOUT
DUMBBELL FLY
8 sets of 8 reps
ALTERNATING DUMBBELL FRONT RAISE
8 sets of 8 reps
LEG EXTENSION
8 sets of 8 reps
OVERHEAD TRICEPS EXTENSION
8 sets of 8 reps
ALTERNATING HAMMER CURL
8 sets of 8 reps
PULL-UP
8 sets of 8 reps
LYING LEG CURL
8 sets of 8 reps
SHRUG
8 sets of 8 reps


Which one is better for you? Im coming from high volume workout

 

[halfwit]

Neither.


There's no such thing as a one-size-fits-all approach to training as we all respond differently. I personally enjoy a 5 day split with repeat days for lagging body parts.

Let me ask you this though; how high is your intensity if you're able to do a "whole body" workout, or 10 sets of ten?

 

[Southernfish]

Neither.


There's no such thing as a one-size-fits-all approach to training as we all respond differently. I personally enjoy a 5 day split with repeat days for lagging body parts.

Let me ask you this though; how high is your intensity if you're able to do a "whole body" workout, or 10 sets of ten?

I agree 100%. And chest and back together is waaaaay too much work. Back is a very large muscle group that needs a lot of attention. It should have its own day.

Ive been training as halfwit stated lately but have done a 3 day split in the past and that also works except set up correctly. Back/bis...Legs...Chest/shoulders/tris...Rest.

Anything is going to work provided its not TOO much. The main thing to realize though is its not neccessarily about the set up but rather how you perform the exercises....optimal range of motion, full stretch and contraction and actually using the muscle group youre training, not just throwing a bunch of weight around. And dont keep doing the same thing over and over and over again. You must shock the muscle by contantly switching things up. Dont have a big elaborate plan, just get in there and train.

Rest is key as well. A lot of guys get on a cycle and actually train too much and burn out their CNS making for a terrible recovery process. Most times less is more.

 

[3J]

i personally encourage reverse pyramid training, esp while on cycle

try to keep in mind its the quality not the quantity of time you spend in the gym

 

[juced_porkchop]

I like DC style training (google dc training)
cept i go 30min-1hr and only 1-2 body parts per workout. and i usually go EOD or take a couple days off a week.

i like 6-8 max rep and smash that body part for 30min atleast.

also over weeks switch up workouts a bit to keep body guessing and spark some growth.


eg
bies. forarm

tricep. delts

chest abs

back legs (i go lighter on these though due to injury)

 

[3J]

I like DC style training (google dc training)
cept i go 30min-1hr and only 1-2 body parts per workout. and i usually go EOD or take a couple days off a week.

i like 6-8 max rep and smash that body part for 30min atleast.

also over weeks switch up workouts a bit to keep body guessing and spark some growth.


eg
bies. forarm

tricep. delts

chest abs

back legs (i go lighter on these though due to injury)

jp.. what have you seen with this training style?? i did it a while ago and it just didn't suit my taste..