I know there are a lot of similar threads, but still I’d like some opinions.
20-22% BF (guess)
Press - 125
Bench - 145
Squat - 200
Deadlift - 265
2-16 Soccer, Tennis, Swimming, Track & Field, Basketball (in clubs)
24-now inconsistent training (e.g. 4weeks gym then 3months nothing, sometimes gym, sometimes KBs and sometimes bodyweight stuff)
205lbs @ 10-12% BF
So I’m looking at a body recomposition. That means lose 15lbs of fat and replace it with 15lbs of muscle.
I want to stick to a routine for the next 6 months and would like your opinion on what routine to choose.
It’s important though that it’s not more often than 4x/week and that a single session doesn’t take longer than 60min.
I’m open for other suggestions, but right now I can’t decide between Greyskull LP (Plugins: DB Row, Pullups, EZ-Curls, Tricep Rope Extensions) or 531 BBB (with added Curls + Tricep Extensions like in the 3month challenge).
Light Facepulls and ShoulderRÃ?Â¶k swings will be added to every session for shoulderhealth.
I’m tempted to do GSLP, but still have doubts whether it’s enough volume.
EDIT: I need to further explain this I think. I know the volume is enough to gain strength, but is it also enough to produce a good amount of hypertrophy (given sufficient rest+nutrition of course). I read GLSP (2nd) and 531 (2nd)+ Beyond 531 and Jim most of the time prescribes 5sets of 10-15 reps for assistance. Johnny on the other hand says that amount of volume is just volume for the sake of volume and you’re better of doing just 2sets of 6-10reps in which you really give it your all.
Thanks for your suggestions!
PS: Before someone starts with nutrition. Maintenance calories, +500 on training days, -400/500 (depending on 3x/4x session per week) on rest days. Most of the time clean stuff (meat, potatos, rice, veggies, nuts etc.) Start at 3000cal/day and adjust from there (FYI mostly sedentary during the day).