Recommend a split?

[Nok]

been lifting pretty seriously now for about 6 months re-comping my body.

i am 6'3" and 190lbs.

at this point i am ready to commit to a minimum of 6 months bulking. possibly a year.

wondering if anyone has any good splits they could recommend? looking for simple, effective exercises that can be done without a spotter.

currently i am just chasing the pump, doing a typical one body part per day. 6 days/week.

 

[nspaletta]

If you're bulking I believe in less is more. 3-4 times per week max two or three body parts per workout. Heavy weights and high intensity. Do that for about 2-3 months then switch to blood volume training to get more size from high volume.
Split your body parts up with strong and week points. Start with weaker body parts to help them grow and then work stronger ones after

 

[WeekendWarrior]

Tuesday : 50 Pull-ups (as many sets as it takes), 8x8 BB or DB Rows
Thursday : 8x8 Deadlifts
Saturday : 8x8 BB or DB bench press, 8x8 Military press (standing)
Sunday : 8x8 Squats
Intensity : 60-70% 1RM
Rest Interval: 60-70 seconds

 

[Nok]

Tuesday : 50 Pull-ups (as many sets as it takes), 8x8 BB or DB Rows
Thursday : 8x8 Deadlifts
Saturday : 8x8 BB or DB bench press, 8x8 Military press (standing)
Sunday : 8x8 Squats
Intensity : 60-70% 1RM
Rest Interval: 60-70 seconds

you think that is enough? i am used to spending an hour at least in the gym ha.

also supplementing with 700mg test/week, and 50mg dbol/day for the time being. if that makes any difference.

 

[SFW]

Monday: Deadlifts/dips

Weds: Squats/chin-ups

Friday: hang clean press


Thats all you will ever need. Ever.

Sure, you could perform an iso movement now and then. But those 5 movement will improve your physique and strength beyond your wildest dreams in 6 mons time.

 

[Nok]

Monday: Deadlifts/dips

Weds: Squats/chin-ups

Friday: hang clean press


Thats all you will ever need. Ever.

Sure, you could perform an iso movement now and then. But those 5 movement will improve your physique and strength beyond your wildest dreams in 6 mons time.

lol wtf am i supposed to do the other 4 days out the week!? i start losing my cool if i cant hit the gym 6 days/week.

 

[SFW]

Overtraining can be a problem. Especially if you want to gain mass. Let your cns adapt, recover, grow.

Ever notice the guys in the gym who train 6-7 days a week never seem to grow? Unless you are trully conditioned and recovering at warp speed, with the perfect ratio of anabolics and genetics, you are probably being counterproductive to your gains.

 

[BIGBEN2011]

this what works for 99% of people .train one body part a day for 45-1hr go heavy.i do sun legs, mon chest,tues shoulders,wed back, thurs arms.then i take friday and saterday off.then start all over same thing doing legs sunday etc.and for mass i like coumpuond exercises like bb bench,incline bench etc milatry press,squats,deadlifts,pull ups etc and i usually go reall heavy and do like 6-8 reps and for sets with about 4-5 diffrent things per body part.then for cutting i do the same thing but just more reps 12-15 reps and change diet and change gear.i dont know you gear histroy but i like really high test doses while bulking like 1g-1500mg a week of test e.putting on mass is really simple eat big,lift big,dose big, get big.and sleep good allso.

 

[BIGBEN2011]

and fyi i would not workout more than 4- 5 days a week like sfw said you will over train and burn out.you should have a life out side of the gym.