File :-(, x, )
Anonymous
ok fit, i posted a few days ago mentioning that i usually do a full body workout - apparently this is a bad plan, and as such i'm trying to create a split workout.

which is the superior method? a push/pull split or legs/torso?

which excercises are included in each? do i squat every day? do i deadlift and squat on alternate days? i'm also planning on taking up running as well to increase cardiovascular health - do i do this before or after lifting or on a separate day?

i weigh 66Kg at 5'9", squat 75Kg and bench 50Kg

any help is greatly appreciated, thanks. pic unrelated.
>> Anonymous
     File :-(, x)
bump
>> Anonymous
Not OP, but aging for relevant interests
>> Anonymous
bump again for help
>> Anonymous
So who was nailin' Paylin?
>> Anonymous
>>470770
russians.
>> Anonymous
>>470014
ectofag
>> Anonymous
>>471211
douchefag
>> Lekar'
>>471205
+1 for russians

after 2 month of full body workout

do split workout (with set amount of reps)

after 2 month of split workout do pyramid type workout

monday - deadlifts, rhomboideus, biceps, forearms, hamstrings

wensday - chest, lats, triceps

friday - Squatz, and all of the shoulder muscles...

hrrr
>> Anonymous
>>470014

I've been lifting weights for about 2 years, right now I'm in the process of tinkering with my split. Right now I do:

Chest/arms (4x8)
-Cable curls
-Pec fly
-Lat pulldown (with palms facing in and hands close together)
-Bench
-seated row

Back/arms (4x8)
-rear delt
-delt raises
-shrugs
-tricep pull
-lat pulldown

legs/abs (4x8)
-squatz
-Calf extensions
-captains chair
-Oblique twisty machine
-Hip adductor/abductor
>> Anonymous
>>471213
hurr
>> Anonymous
whoever told you a full body workout is a bad idea trolled you hard, son.

Full-body, compound are superior for building strength. get starting strength by rippetoe or go to stronglifts.com. both have an easy and effective strength training regimen (and yes, you squatz every day)

its all you need