GreenEggsnHam

Hey guys I need help choosing what 3 day split would probably work best for me between these two routines. Im 6'0 160lbs, and want to gain muscle mass. I have the hardest time gaining chest muscle. I also have boxing training 3x per week which is pretty much all cardio and bodyweight exercises, so I really want to be careful and not overtrain.

Mon: Chest/Back
Wed: Shoulders/Legs
Fri: Arms

~OR~

Mon: Chest/Tri
Wed: Back/Bicep
Fri: Shoulders/Legs

I heard that Chest/Tri is good for not indirectly hitting other muscles, which can lead to overtraining. But I also heard that if you're doing only 1 body part per week it can start to shrink before the next time to do it comes around. And by doing the Chest/Back split you will indirectly hit chest while doing triceps. Just enough to keep it from shrinking, before you blast chest again the following Monday.

juggernaut

I'd do a generic bulk routine by Lyle McDonald. Dont make the mistake of eating everything in sight. Start by adding in extra fats. Here's a link to the routine.

http://jcdfitness.com/wp-content/dow...outine_FAQ.pdf

Let me know if you need help with a diet.

quadluver

For muscle buiding, you should stay away from push and pull routines (the first one). Strength is an important part of bulking up because the stronger and more energy you have, the more heavy the weights you can use, which in turn builds muscle mass. When you engage in a push and pull routine, you prematurally fatigue the majors, making it more difficult to reach full capacity.

juggernaut

I disagree. Strength is important, absolutely, but he's going for size. Hypertrophy can be accomplished with the routine I listed or an HST routine, GVT or DC training. It doesnt need to be strength first.
Gaz wrote a very good article a few months back on periodization. Check it out, as it does have a lot of what I am talking about in it.