Which is the better workout option for me?

V

vonshu

0
Hi I'm 16 years old, 155 pounds, 5'11. My goals include gaining more muscle mass and gaining power for wrestling. I am trying to decide between doing 3 full body workouts per week or doing 4 pull/push split workouts per week.

This is how they might look like

FBW-

Mon, Wed, Fri
-squat/deadlift (alternate each day)
-romanian deadlift
-bench press
-military press
-bent over row
-chin up
-dips
-upright row

I don't know if dips and upright rows are necessary but i don't think the traps are being worked out very much without doing the upright rows and i threw in the dips to balance the amount of pulling and pushing exercises.

Pull/Push split-

Mon, Thurs
-squat/deadlift (alternate every mon and thurs)
-bench press
-military press
-dips

Tues, Fri
-romanian deadlift
-chin up
-bent over row
-upright row

I also do some forearm and calf exercises after most workouts

I think the full body workout has too many exercises in it (however if i dont need the upright rows/dips then it might be a good amount) which is why I'm thinking about splitting it up.

So finally, which one of these routines are better for me, and is there anything I can improve in either of them? Thanks
 
FBW
drop the upright-rows,you are already doing millitary press for shoulders.
drop the romanian,you are already doing deadlifts.
deadlifts,bent-over-row,will work your traps enough,good luck.
 
and keep the dips?

so it would look like

Mon, Wed, Fri
-squat/deadlift (alternate each day)
-bench press
-military press
-bent over row
-chin up
-dips

Is that correct? Thanks
 
well if he kicks out the romanian he wont be doing any LB work on his pulling days. But thats because the deadlift should be put on the pulling day, since its a pull.
 
so should i just do a FBW without the dips and with the romanians?

so that would look like

Mon, Wed, Fri
-squat/deadlift (alt)
-romanian deadlift
-bench press
-military press
-bent over row
-chin up

Is that good or should something be changed?

Also if i changed the deadlifts to my pulling days and did the split then I would be working my quads hard 2 days in a row. Isn't it bad to do that?
 
Last edited:
Karky said:
well if he kicks out the romanian he wont be doing any LB work on his pulling days. But thats because the deadlift should be put on the pulling day, since its a pull.
Click to expand...

i recomended FBW not the push/pull split.


vonshu
i would do it in this order.

Mon, Wed, Fri
-squat/deadlift (alternate each day)
-bench press
-bent over row
-military press
-chin up
-dips
 
yeah ok cool Buzz. I second that recommendation.

Higher reps are usually best first, to let the body and the nervous system get used to the movement and how to fire the muscle fibers. Maybe vary the rep ranges each training day. Doing 3x10 one day, 3x12 another day, 4x8 the last. Just an example for a beginner doing high/moderate reps. Though, with the deadlifts, i wouldnt do high reps, alot of people cant do it without form breaking down.
 
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