calling all weight lifters

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Replies

  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    I vote full body- go to splits if/when you outgrow the full body compound routine.
  • joejccva71
    joejccva71 Posts: 2,985 Member
    find a heavy compound lifting novice routine - such as Starting Strength or StrongLifts 5x5

    ^^ This.
  • Cr01502
    Cr01502 Posts: 3,614 Member
    find a heavy compound lifting novice routine - such as Starting Strength or StrongLifts 5x5

    Thirded.

    Fourthed 5/3/1 is another good one along with New Rules of LIfting as someone else mentioned earlier.

    Edit typo: And you're a girl at 14% bodyfat? That's pretty low already.

    I love 5/3/1... starting up month #10 of it right now. But I think a novice will get more bang for the buck doing one of the others for a few months first.

    You're probably right. I was just giving her an idea of some other programs to look into.
  • FullOfWin
    FullOfWin Posts: 1,414 Member
    I vote full body- go to splits if/when you outgrow the full body compound routine.

    it could be argued that no one, even straight up "bodybuilders" needs frequency of less than 2x per week. for most people protein synthesis ends by 36-48hrs after a training session. advanced lifters with high endurance MIGHT could push it out to 72 at best.
  • Tricep_A_Tops
    Tricep_A_Tops Posts: 319 Member
    Nope its not overkill;

    TDEE+600 for a girl lifting natty huh?
    At 14% BF yep.
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    I vote full body- go to splits if/when you outgrow the full body compound routine.

    it could be argued that no one, even straight up "bodybuilders" needs frequency of less than 2x per week. for most people protein synthesis ends by 36-48hrs after a training session. advanced lifters with high endurance MIGHT could push it out to 72 at best.

    It can get really time consuming though. I've considered splitting for shorter workouts, but I also don't want to go more often, lol.


    Edit- that makes it sound like I don't like going to workout- which isn't true at all. I love it, I just choose to split my priorities between running and lifting and can't lift more often without cutting in to my dedicated running schedule.
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