Point Me In A Direction

[shibs]

Guys i'm totally lost by this point. Earlier, I was deadset on doing an HST program, but now i'm having second thoughts. I really wanna do an upper/lower split, but don't know enough about it to get me started. I've been training for a few years, here are all my stats...

5'11, 19yo, 183lbs, ~10%-11% BF.
Some important lifts..
DL: 385X3
Squat: 320X5
Bench: 235X5

I want to get bigger, which is why i wanted to do an hst program. but hst just doesn't appeal to me.. so thats also why i wanna do a upper/lower split. I don't know what to do though, what do you guys think? If I did an upper/lower I would probably do this..

Upper:
Incline bb press 4X8
Squats (Where else would these go??) 4X5
Seated behind the head bb press 4X8
Weighted dips 4X8
DB flys 3X10
Cable lateral raise 3X10
DB shrugs 3X10
Tricep rope ext. 3X10


Lower:
Deadlift 2 warm up sets, 1 working set, 1 super heavy set
Weighted pull ups 4X8
DB rows 4X8
Hamstring curls 2X15
Calf raises
Cable crunches 3X10
Leg raises w/ db 3X10
Preacher curls 3X10
maybe add chest supported elbows out db row?


Like I said, I'm torn on what to do from here on out. If you guys can give me any advice, that'd be great. I want to bulk up! So EF, decide my fate.

 

[shibs]

bump.. no one has anything to say?

 

[Tblock1]

why not the 5x5? You could still make some great gains on it

 

[JDid23]

You don't have to have one upper and one lower day........... how about having 2 upper and 2 lower days?? A quick example might be something like

Upper 1
Bench
Rows
Weighted Dips
Pullups
Lat Raises
Triceps


Lower 1
Deadlift
Split Squat
Leg Curls
Leg Extensions
Calves
Abs


Upper 2
BTN Press
Pullups
Incline Press
DB Shrugs (after deadlifts, not before)
Chest Supported Row
Biceps


Lower 2
Squat
Romanian Deadlift
Leg Extensions
GHRs
Calves
Abs



Again, that's just an example but it's something for you to play with.

 

[Tblock1]

You don't have to have one upper and one lower day........... how about having 2 upper and 2 lower days?? A quick example might be something like

Upper 1
Bench
Rows
Weighted Dips
Pullups
Lat Raises
Triceps


Lower 1
Deadlift
Split Squat
Leg Curls
Leg Extensions
Calves
Abs


Upper 2
BTN Press
Pullups
Incline Press
DB Shrugs (after deadlifts, not before)
Chest Supported Row
Biceps


Lower 2
Squat
Romanian Deadlift
Leg Extensions
GHRs
Calves
Abs



Again, that's just an example but it's something for you to play with.

yea i was thinking the same too why limit yourself

 

[shibs]

You don't have to have one upper and one lower day........... how about having 2 upper and 2 lower days?? A quick example might be something like

Upper 1
Bench
Rows
Weighted Dips
Pullups
Lat Raises
Triceps


Lower 1
Deadlift
Split Squat
Leg Curls
Leg Extensions
Calves
Abs


Upper 2
BTN Press
Pullups
Incline Press
DB Shrugs (after deadlifts, not before)
Chest Supported Row
Biceps


Lower 2
Squat
Romanian Deadlift
Leg Extensions
GHRs
Calves
Abs



Again, that's just an example but it's something for you to play with.

I really like this and i was thinking about doing something like this. I just have one question about these upper/lower splits.. what's the workout schedule like? Is it something like mon/wed/fri and the rest off? To me that doesn't really seem like a lot. I'd probably have to kick up the volume on some days. Or is it something like mon/wed/fri/sun then 2 days break and start over on wed?

One thing we did when i was playing football in highschool was lift mon/tues, wed off, thur/fri and the weekend off. This sounds pretty ideal to me.. what's your guys opinion?

 

[JDid23]

I really like this and i was thinking about doing something like this. I just have one question about these upper/lower splits.. what's the workout schedule like? Is it something like mon/wed/fri and the rest off? To me that doesn't really seem like a lot. I'd probably have to kick up the volume on some days. Or is it something like mon/wed/fri/sun then 2 days break and start over on wed?

One thing we did when i was playing football in highschool was lift mon/tues, wed off, thur/fri and the weekend off. This sounds pretty ideal to me.. what's your guys opinion?

I think lifting 4 times per week is fine as long as you don't go 3 days in a row... A typical split might be:

M: Upper
T: Lower
Th: Upper
F: Lower

take the weekend and wednesday off, but you have 3 days in between upper/lower workouts so you'll get sufficient rest.

I personally did my upper/lower split tuesday, thursday, friday, and sunday due to my schedule- you can get pretty flexible with a split like this, and if 3 days a week works the best for you then go for it

 

[shibs]

I think lifting 4 times per week is fine as long as you don't go 3 days in a row... A typical split might be:

M: Upper
T: Lower
Th: Upper
F: Lower

take the weekend and wednesday off, but you have 3 days in between upper/lower workouts so you'll get sufficient rest.

I personally did my upper/lower split tuesday, thursday, friday, and sunday due to my schedule- you can get pretty flexible with a split like this, and if 3 days a week works the best for you then go for it

Ah thanks, I just needed someone to give me a push and you did it, thanks for the advice

 

[JDid23]

Ah thanks, I just needed someone to give me a push and you did it, thanks for the advice

anytime bro