Kane

Bulk. Don't do a split, do a full body program, something centred around squats and deads.

Kane's Sig:

Bench:275 [1x1]
Deadlift:365 [1x3]
A2G Squat:275 [1x3]

"Shut up and squat!"

"NO, this is my squat rack. Go get your own!"

TALO

agree, you will notice the most improvements with this.

TALO's Sig:

"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

FIORE1010

Which full body program do you think will suit me best?

Kane

With >1 year experience I'd say you should look into Rippetoe's 3x5 program or maybe even Single Factor 5x5. Rippetoe's would be my choice of the two.

Kane's Sig:

Bench:275 [1x1]
Deadlift:365 [1x3]
A2G Squat:275 [1x3]

"Shut up and squat!"

"NO, this is my squat rack. Go get your own!"

FIORE1010

Another question is why would you reccomend a full body workout instead of a spilt? Ive been doing decent gains on the spilt and im also adjusting my diet as well. In my spilt i cover dead lifts and squats as well

Kane

A split is not effective unless your pushing some serious iron, which you aren't at this stage.

With over a year of training you will grow off anything and a split will seem to be effective.

Full body is alot better in terms of overlap and synergy. Squatting 3 times a week will increase your hormone production.

I've given this speech quite a bit lately so I'll give you the concise version:

Throw away the split, forget about "the pump" and how good it feels, don't say you feel its not enough or you 'want' more volume. Trust my experience and "Shut up and squat".

Try Rippetoe's for 2 months, keep a journal on here so we can guide you along and if you don't see better gains than the split....I'll eat a 45lb plate.

Kane's Sig:

Bench:275 [1x1]
Deadlift:365 [1x3]
A2G Squat:275 [1x3]

"Shut up and squat!"

"NO, this is my squat rack. Go get your own!"

TALO

You better take this bet.....

TALO's Sig:

"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

Kane

I'm trying to hit 200lbs by april...so if I lost the bet and ate the plate I'd be up to 230lbs. Eating the plate would be easier than following my diet and training

Kane's Sig:

Bench:275 [1x1]
Deadlift:365 [1x3]
A2G Squat:275 [1x3]

"Shut up and squat!"

"NO, this is my squat rack. Go get your own!"

TALO

Hot sauce might help you get it down....

TALO's Sig:

"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"