Westside or Upper / lower split

[stallion87]

Looking to put on some mass over the next 6 months or so.

W4SB appears to be a very "liked" routine, and it looks good layed out on paper, bit of strength, 3 days a week but also looks mostly aimed towards putting on mass.

An upper / lower split working out 4 times a week, focusing around the main groups, Squats, Bench,Deadlifts, Overhead Press. Again focusing on mass. I'd probably lay this out in a linear progression style over 2 months constantly increasing my weight on the compounds.

I play football twice a week, and boxing once a week so im thinking it might be best to do westside.

Any advice for both of them? Have you tried them and how did you get on?

Stally

[dowdy16]

ive heard good things about both, im currently on stronglifts 5x5 which has served me well over the past 6 months, again it focuses around the 4 main compounds but adds rows and chin ups to balance it out. 3 times a week so would suit you

[fctilidie]

I've done WS4SB and it's a good program, but I didn't make as the gains on it as I did on 5/3/1 so I'm back on that now. WS4SB requires you to change your max effort lifts every 3 weeks, or less if you're advanced, unless you have a big base strength you are much better off sticking to the main big lifts so you can perfect them as best as you can rather than changing lifts all the time.