In that case, the second routine really seems to be the better option. If this somehow proves to be too much, you can always opt for an even more abbreviated routine and do lower body on Tue and upper on Thu, although I don’t think this’ll be the case, since the routine is already abbreviated, at least exercise-wise. 🙂

Hi You 😛

It depends on how advanced the trainee is. These two routines are somewhat polar opposites of each other (if we decide to ignore the fact that deadlifts involve a lot of musculature trained with rows, chins and high pulls, but that’s not as relevant for this discussion).

If the first option is unperiodized (i.e., you aren’t doing, e.g., a Medium-Light-Heavy template, which would be appropriate for that particular exercise choice), then it’s too much too soon for anyone stronger than beginner level. If periodized, it generally trumps the second option, although not necessarily, since it’s still a bit too high a frequency for intermediate and advanced athletes.

The best solution for non-beginners would be somewhere in between – an upper-lower split or a double split routine that hits similar movements/muscles every 4-5 days. I generally don’t like full push/pull/legs routines (Routine 2) for the very fact that their frequency is lower than optimal (for most cases). 🙂

Routine 1
squats
bench
row

front squat
Over head press
high pull

DL
Dip
chin

Routine 2
Squat
Front Squat
DL

Bench
OHP
Dips

Row
High Pull
Chin

Putting aside the fact that the latter exercises in Routine 2 would be difficult after performing similar exercise. (let’s say we would give enough time to be able to adequately stimulate the muscles). Would you think the results of either of these routines Would be better than the other?

ok, thanks

Here you go:

http://www.askscooby.com/excellent-postings/21-workout-routines-37958/

It’s a huge thread with an accompanying FAQ, all the questions you might have, doubts and ideas, have, most likely, already been answered and discussed there. The routines themselves have been tested by dozens of people, mostly the full body and upper-lower ones.

Generally, the idea behind these articles is to provide more of a reference point than a how-to guide. Therefore, you come here if you’re interested in a particular aspect of tweaking training frequency.

I’m not, personally, a huge fan of guides on workout creation, although I wrote a rather popular one, which I now renounce because it’s too simplistic and people get the wrong take-home message from it. I now take a different approach – routines are in the 21s article, and I have all the space I want in numerous articles to explain the principles behind them. 🙂

great article wolfie!