here’s the scoop, i’m 22, 5’10, 190 lbs around 10-12%bf.
i eat 3000cals +/- daily, whatever i can get my hands on, usually 150-190g protein daily. not afraid of gaining some fat if i can pack some muscle on with it. 2-3 months ago started gettin into a routine after a few years of sporadic weight training.
I’m trying to find the best routine that allows for max. gains with my limited food intake. If i do a full-body with 2 days recovery, will i burn less calories in a week than if i did a 2-day split with only 1 day off?
heres what i’ve been doing:
dumbell press with 45* incline 8-6-4
push-press (squat rack stuff) 8-6-4
deadlifts starting off light at 225,3-3-3
hang cleans 5-5-5
bent rows (dumbell) 8-6-4
weighted pull-ups w/ 35-45lbs 3/failure
weighted dips w/ 35-45 lbs till failure
deep squats 3x6
every other workout i replace weighted dips with close-grip benchpress
i’ve been thinking of switching to this:
-deep squats 3x6
-push press 8-6-4
-dumbell press 8-6-4
weighted dips 3xfailure
-weighted pullups 3x failure
-hang clean 3x6
-bent rows 8-6-4
Rest one day, then repeat.