5 day split vs Starting strength/ICF

[graal067]

Looking at cranking on some lean mass while maintaining relativly lean. What would be recommended in regards to training routines? A 5 day split style or a Starting strength/ICF 5x5 workout style?

Ive pretty much got my diet in check and want to remain natty. 83kgs and about 20% BF

Thoughts? 

Thanks

[ohjoshua]

How long have you been training mate? What sort of training have you done up until now?

what are you strength levels like? 

 

With out knowing much about you I still vote do a higher frequency program such as 5*5.

[Leeroid]

Is 20% bodyfat your idea of remaining relatively lean?

[Spacebound]

I would go 5x5 every day over a five day split. I trained on a five day split for ages and got no where and then switched to 5x5 and actually started to build some strength and size.

 

 

[graal067]

 

How long have you been training mate? What sort of training have you done up until now?

what are you strength levels like? 

 

With out knowing much about you I still vote do a higher frequency program such as 5*5.

Training about 4 years of weights beginning at about 74kgs. Started kickboxing and dropped to about 70kgs- but since i stopped that (2 years ago) I have gained weight and currently sitting at 83kgs. 

Have had a pretty messed up training the last few months due to working around injuries but before that i got my squat up to 125 x 5, Deadlift 150 x 5, Bench 95 x 5, Pendlay row 85 x 5, Overhead press 60x5. 
 

Is 20% bodyfat your idea of remaining relatively lean?

Mate gotta start somewhere, more like i dont want to gain any more BF.

[AZIDE]

I would go 5x5 every day over a five day split. I trained on a five day split for ages and got no where and then switched to 5x5 and actually started to build some strength and size.

 

 

Lol

[Leeroid]

Sorry if i sounded like a dick.

As for your question, I think all options work. It's a matter of personal preference and what works better for you.

5 day training splits are tried and true and IMO it's hard to go wrong as long as you're consistent and not skipping leg day

That being said, if you want to get stronger, 5x5 programs and the like are the way to go. There's much more specificity and the rep range is more suited for strength gains. The weight you use is set for you and increases at a moderate pace in a linear fashion so you'll know how much weight to chuck on the bar on any given day. It also reduces the chance of you rushing ahead too quickly and injuring yourself. Most programs also have deload protocols to prevent CNS burnout.

[Spacebound]

I would go 5x5 every day over a five day split. I trained on a five day split for ages and got no where and then switched to 5x5 and actually started to build some strength and size.

 

 

Lol

 

[AZIDE]

I would go 5x5 every day over a five day split. I trained on a five day split for ages and got no where and then switched to 5x5 and actually started to build some strength and size.

 

 

Lol

 

An 'x' day split is fine. Dunno if any is really better. When you start out you should still be able to gain size and strength doing stupid shit and eating like crap

[graal067]

Sorry if i sounded like a dick.

As for your question, I think all options work. It's a matter of personal preference and what works better for you.

5 day training splits are tried and true and IMO it's hard to go wrong as long as you're consistent and not skipping leg day

That being said, if you want to get stronger, 5x5 programs and the like are the way to go. There's much more specificity and the rep range is more suited for strength gains. The weight you use is set for you and increases at a moderate pace in a linear fashion so you'll know how much weight to chuck on the bar on any given day. It also reduces the chance of you rushing ahead too quickly and injuring yourself. Most programs also have deload protocols to prevent CNS burnout.

All good man. Ive tried both. Was thinking more along the lines of SS/5x5 with cardio on off days and a maintanence diet rather than a bulk or cut. Thoughts?

 

An 'x' day split is fine. Dunno if any is really better. When you start out you should still be able to gain size and strength doing stupid shit and eating like crap

Cheers mate. I am a fan of the 'x' day split in terms of weights everyday

[Leeroid]

Yeah that should work.