Help picking routine for next One+ cycle

[Madd Hatter]

Long story short: been working out for over 2 years, can't tell it. Have tried every diet thing and routine I've come across. Nothing seems to work better than anything else. Currently down at 200lbs, but was 180 when I started. But still can't tell I lift, no definition. Heard about One+, then it was being discontinued, impulsively snatched two bottles up. Planned 4 week cycle w/ GVT Phase 1 (10x10), 3 on 1 off. Got sick as a dog halfway thru. Better by the end of week 3, had lost 95% of the 15lbs I'd gained (water weight?). Lifts never moved during this. Finished cycle at what I started at, took 6OXO post. Now going to try again. I was originally gonna do GVT phase 2 (10x6). Then I went on BB.com and bitched about no results my whole life and was told to do this:
Day 1:
Incline Bench (mode of choice--db, bb, hammer etc): 2x8
Wide-grip Dips (add weight as soon as you can): 2x8
Chin/Pullup: 2x12 (GOAL--perform pulldowns if cant yet do)
BB/DB Row: 2x8
Overhead Press: 1x8
C-G Bench: 1x8
BB/DB Curl: 2x8

Day 2: off

Day 3:
Squat/Front Squat: 2x12
SLDL: 2x8-12
Leg Press: 1x15
Leg Ext: 1x15
Donkey Calf 3x15
DB Side Bend: 1x12
Ab work if desired--2 SETS MAX

Day 4: off
Repeat

I've just started trying that. I've also been reading how everyone loves 5x5, so now Needsize's 4 day split is on the list as well. What should I go with?

 

[kingc_79]

alot of people do like 5x5 and it works but i started westside style and i love it. you should definitely gain strength on that. but also check your diet out and make sure it's good. you can't have a crappy diet and expect to get great results. Try the 9 week program that spatts posted at the top of page. you'll like it.

 

[mrzap]

I am about to finish up a 6 week cycle of 1-ad and 4-ad. I made incredible strength gains on a 5x5 setup like this.

Day 1 Chest, Tricps, Abs
Day 2 Back, Bicep, Shrug
Day 3 Legs
Day4 Off
Repeat

 

[casualbb]

What you currently list will work just fine. I'd actually pick that over the 5x5 because of the more frequent work.

-casual

 

[Madd Hatter]

TTT for further replies, though I'm considering what's already been said.

The reason I did GVT for my first cycle was 1. I heard all kinds of good things about it 2. I never get sore, so sometimes I believe I should go high volume and maybe that's why I don't grow. But then it's also possible I'm doing too much and THAT'S why I don't grow. So with that possibility in mind, I'm trying this upper/lower split, though I'm not sure what's right. With the 5x5, I worry that I wouldn't hit groups often enough for a cycle, though a 4:1 may be ok? Depht, still don't know what I'm doing.