Need help

[getaway]

Can someone recommend me a weight training program that is 3-4 days a week that won't get me fat. I'm apparently very bad at making workout splits. I've gained 4lb's in 2 months. 3lb's are fat.

[LiftGirl]

Full-body three times a week.

Deadlift, squat, row, bench, OHP.

However, gaining fat is dependent on diet, not really dependent on a particular workout split.

[getaway]

Originally Posted by LiftGirl

Full-body three times a week.

Deadlift, squat, row, bench, OHP.

However, gaining fat is dependent on diet, not really dependent on a particular workout split.

Well, at 4 workouts a week and 500 over mainteneance, I've gained only fat. So i think my routine has a large role.

I'm not a beginner, but something like rippetoes would do me good?

[.V.]

Starr's 5x5 is what I based my workout on. Her workout is very similar to mine. It's 3x a week.

HST is 3x a week.

Take a look at both and go for it.

She's given you what is the best soluton that I know of.

Good luck to you.

And if you are getting fat...drop the calories by 250/day or incrase cardio on two days a week if you are lifting on 3.

[westside24]

for one dude, welcome back!

for two, I would stay away from splits if you dont wanna gain too much wieght.

for three I would do fullbody workouts, theyre fast paced and its almost like cardio at the same time, at least the way I was doing them, but I did like 10 compounds movements, and like 3 Iso's... 1set each, heaviest weight possible for 6-12 reps each exercise. I would get it done in 25 minutes or so, and be out of breathe and sweating my arss off.

[LiftGirl]

Originally Posted by getaway

I'm not a beginner, but something like rippetoes would do me good?

Full body workouts aren't just for beginners! I don't know where people get that idea.

Also, I agree with Andy. If you're gaining fat, you're eating too many calories, or possibly not the right macros. Can you post up what and when you're typically eating, including every single thing. We can help!

[.V.]

Originally Posted by LiftGirl

Full body workouts aren't just for beginners!

Not just for beginners at all. Some very advanced people make excellent gains doing full body workouts. Those are the people that 5x5 and HST were really designed for.

[westside24]

Originally Posted by LiftGirl

Full body workouts aren't just for beginners! I don't know where people get that idea!

Most people get that idea, from the fake personal trainers at these gyms, the guys who actually dont have certifications, and they start you off with a few weeks of what they call circuit training, doing full body workouts, to "warm up the body" then they make you do splits.

this is pretty consistent with gyms around here anyways, even a few people at my work who have certifications say the same thing, I cannot get them to agree, that at least splits are better off for the bigger more professional guys, and full body workouts or maybe 2-3 day splits are better for people who have not yet acquired that kind of muscle... Im always told im dumb, for buying into that internet crap, or I worry bout too much what is said by people who arent professional, or Look at me, I got results, so Listen to what I say not what they say on the internet...

it inferiorates me