Which split

[Nakor]

First of all I'm a hard gainer. I'm a runner and very skinny. I've been doing a 4 day split that looks something like this and made strength gains that I'm happy with but I'm thinking about changing it up. This is what I'm doing now.

Day 1 - Chest

FB BP
Incline
Decline
Dips
Flys

Day 2 - Legs

Squats
Leg Press
Calves
Curls

Day 3 - Shoulders & Tris

OHP
Seated dumbell
Standing rows
Shrugs
Skulls
CG BP

Day 4 - Back & Bis

Deads
Rows
Pull ups
Chins
Barbell curls
Preachers

First off I'm trying to add bulk. Second I'm concerned that the volume is too high...comments on this would be appreciated.

Anyway though, I'm thinking of trying a new split...a push, pull, legs that would something like this

Day 1

FB BP
OHP
Dips
Incline DB
Skulls
Seated dumbells
CG BP

Day 2

Deads
Rows
Chins
Pull ups
Barbell curls

Day 3

Squats
Leg Press
Calves
Leg curls

Which split do you guys think looks better?

 

[captainahole]

4 day split is better. If your thin/lean because of running and you want to add bulk you will have to change everything. 4 days a week training only so 2 on 1 off 2 on 2 off. It gives you lots of healing time. And don't forget to eat eat and eat more.

 

[Nakor]

the uppper/lower/leg split was just a hypothetical. how does my volume look? im concerned im doing too much on a given day.

i also looked in to a 5x5 routine that is 3x a week. anyone have any opinions on 5x5?

 

[NJL52]

If you know so little about yourself to be asking which routine to do with such a drastic variation then you don't know how to program your own routine. At all.

Figure out your goals, clearly state them and go to the training vault sticky and find a routine that caters to your goals.

If you don't know the difference between how your body(your body in particular, not in general) behaves on a 10 set rep and 8 set rep then you have no need for such minuscule specialization.

 

[EZ_E]

The term "Hardgainer" gets thrown around alot....change up your exercises, doing the same movements in the same order every workout is a surefire way to cause your body to adapt quickly, change your workout up...

~EZ

 

[ExtraMile]

you said your making good progress with strength so keep it, just make sure your eating properly and if your looking to bulk up cut back on the calories.

This is what I would change with your split personally

Day 1 - Chest and Calves

FB BP
Incline use dumbells
Decline get rid of this
Dips choose between this and the flyes
Flys
Standing Calf Raise add this here

Day 2 - Back & Bis put this here

Deads
Rows
Pull ups
Chins choose either chins or pullups
Barbell curls
Preachers choose either this or the barbell curls

Day 3 - Shoulders & Tris

OHP
Standing Rows
Seated dumbell change to lateral raise or rear delts
Shrugs get rid of this
Skulls
CG BP choose between this or the skulls

Day 4 - Legs

Squats make sure your going deep
Leg Press same as with squats
Calves seated calves
Curls
work your abs here

First off I'm trying to add bulk. Second I'm concerned that the volume is too high...comments on this would be appreciated.

 

[Nakor]

Just out of curiosity, why move legs to day 4?

 

[ghettostudmuffin]

I'm gonna throw out my usual cookie cutter fo the 5x5 linear program which can be found in the training vault.

Bodypart splits are crap imho.

 

[ExtraMile]

Just out of curiosity, why move legs to day 4?

so you can hit calves twice a week, once with legs and once with chest without the workouts being next to eachother.