Split recommendations?

easp

Hello,

I'm going into my second year of college and want to stick with a strength training routine this semester. My trainer back at home recommended doing splits and then cardio on any days not designated for strength.

I'm kind of lost in all the programs available online so I was wondering if anyone has a good recommendation for me. I would definitely say I'm a beginner with little experience with weights but I'm looking to build muscle over a period of about 12 months to 2 years (trying to be realistic with my goals).

SideSteel

Depends a lot on schedule, goals, preferences, etc.

Generally speaking, for "most" contexts I'd suggest looking at full body training 2-3/week or upper/lower 4/week vs split training where you're focusing on 1 or 2 bodyparts per session. The primary advantage in the former methods is that you're training at a higher frequency in exchange for training at a lower volume per bodypart. Additionally the former method will likely have you performing specific lifts more frequently which means you get better at them faster.

So for example if you are on a program that has you squatting 3/week, benching 2/week, deadlifting 2/week, you are performing that task more frequently and thus developing the techniques faster. Additionally, you don't likely require much volume at this point to make progress so this seems to make sense.

That being said, you don't HAVE to learn how to do technical lifts, and you can still make progress with split routines.

Some examples of programs, but please consider that individual goals/preferences/limitations/etc play a role in program design. These are just examples so you can see that characteristics of these programs:

Starting Strength (more strength based)
All-Pros (http://forum.bodybuilding.com/showthread.php?t=4195843)
ICF 5x5 (more strength based)
Stronglifts
Strong Curves (Bret Contreras --- http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf)
New Rules of Lifting for Women (book on Amazon)

George_Baileys_Ghost

Depends a lot on schedule, goals, preferences, etc.

Generally speaking, for "most" contexts I'd suggest looking at full body training 2-3/week or upper/lower 4/week vs split training where you're focusing on 1 or 2 bodyparts per session. The primary advantage in the former methods is that you're training at a higher frequency in exchange for training at a lower volume per bodypart. Additionally the former method will likely have you performing specific lifts more frequently which means you get better at them faster.

So for example if you are on a program that has you squatting 3/week, benching 2/week, deadlifting 2/week, you are performing that task more frequently and thus developing the techniques faster. Additionally, you don't likely require much volume at this point to make progress so this seems to make sense.

That being said, you don't HAVE to learn how to do technical lifts, and you can still make progress with split routines.

Some examples of programs, but please consider that individual goals/preferences/limitations/etc play a role in program design. These are just examples so you can see that characteristics of these programs:

Starting Strength (more strength based)
All-Pros (http://forum.bodybuilding.com/showthread.php?t=4195843)
ICF 5x5 (more strength based)
Stronglifts
Strong Curves (Bret Contreras --- http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf)
New Rules of Lifting for Women (book on Amazon)