Full body? Lower/Upper split? push/pull/leg? bro split?

[Maestro1337]

What do you think its a proper training routine? Im between 5'9 to 5'10 and i weight 150lbs, bodyfat smth between 10 and 12%.

Full body? Lower/Upper split? push/pull/leg? bro split?

Its fair to say that I train since begining of 2015 but not much results were seen I prolly gained like 2kg at best which is like 4,4lbs but that was mostly due to the poor Bro split and diet (wasnt even in caloric surplus).

 

[tbonexl]

Push/pull/legs is a good split. Very effective. Doing just compound movements work well too. Flat bench press, dips, spuats, bent over rows, chins, military press and deadlifts are good mass builders. No direct arm work but still very effective...

 

[Maestro1337]

Push/pull/legs is a good split. Very effective. Doing just compound movements work well too. Flat bench press, dips, spuats, bent over rows, chins, military press and deadlifts are good mass builders. No direct arm work but still very effective...

Is it recomended for a beginner?

 

[Mrrippedzilla]

Beginners have no business doing splits of any kind.
The idea should be to use the absolute minimum necessary to induce muscle growth so that you have plenty of tools left over later on when growth becomes more difficult to come by.

That means a full body workout 3x week with 1 movement per muscle group.
Keep your diet at maintenance with protein at around 1g/lb and you should see strong recomp results.

 

[Maestro1337]

Beginners have no business doing splits of any kind.
The idea should be to use the absolute minimum necessary to induce muscle growth so that you have plenty of tools left over later on when growth becomes more difficult to come by.

That means a full body workout 3x week with 1 movement per muscle group.
Keep your diet at maintenance with protein at around 1g/lb and you should see strong recomp results.

What about lower/Upper split?

Anyhow what full body you guys recomend?

 

[3J]

for someone completely fresh i agree with rip, 3 times a day full body workouts would show benefit without letting the body adapt to a much rigorous training session like the ones in this thread...

baby steps folks.. its all about baby steps