Hello T Nation,
I've been a lurker for many years now. Some updated stats before I get into my question:
21 years old
~15% body fat
Been lifting weights seriously for a couple years now.
Goals: more physique oriented, power/explosiveness secondary, but welcomed.
My question is which split would be more efficient for my goals, and if there are any significant differences between the 2.
Bodybuilding Split (5 day split)
Wednesday-Squat, Deadlift, weighted dips
Friday- steady state cardio
Power Split/Big 4 split (2 day split)
Day 1: Squat, Hang clean, Chest press variation, row variation, weighted pullups, weighted dips
Day 2: Deadlift, Snatch, Shoulder press variation, weighted pullups, weighted dips
In the past, the strongest I've ever was when i was 20, early 21, using the power split. Got up to a 225 lb clean, 170 lb snatch, and ~350 deadlift, 90 lb weight dip for 5, 45 lb weight wide pullup for 5, 95 lb incline DB press at 30 degrees, 185 lb bent over barbell row for 5, never maxed on that lift.
It's also important to note that using the power split, I was able to increase my vertical significantly. I never recorded the numbers, but I was able to dunk a softball with relative ease.
Deadlift has always been one of my weaker lifts, consistent heavy DLs always made my lower back feel off. Most likely a form issue.
Recently, I've put on some good size with the bodybuilding split. Have been using it for almost a year, and was wondering if I have too much fluff with the bodybuilding split, and more consistent work centered around the olympic and big 4 lifts would be more efficient in improving both my physique and strength levels.
Any constructive input is welcome, thanks in advance.