which is better??

[badly_dubbed]

ok so after a while in the gym, ive been reading lots and most places seem to say that low volume high intensity training is best.

which routine would be best here?

SS (with weighted dips and chins added)

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlifts
3x5 Weighted dips

Workout B
3x5 Squat
3x5 Overhead Press
3x5 Power cleans
3x5 Weighted Chins

or a push/pull/legs rotuine (training in the 4-6 rep range)

Day One - Pull
Deads
Pendlay Rows
Weighted Chins

Day Two - Push
Bench
Overhead/Millitary Press
Weighted Dips

Day 3 - Legs
Squats
Leg Press
Calf Raises

I normally do big compound only movements, but need to get into a solid routine 3 days a week or there abouts so any help here would be great lads thanks

[Dolphinski]

Low volume high intensity works very well if you're cutting. What's your goal?

[badly_dubbed]

Yup I'm cutting ATM

[SpiderDan]

Doesnt matter so long as you maintain or gain strength on the program whilst losing fat.

a full body program might be a bit tough to recover from though.

[Dolphinski]

Agreed! Full body workouts can be useful on cuts in certain circumstances (e.g. high reps for glycogen depletion at the start of a diet or after a massive carb up) but damn they take it out of you!

Personally I do a push pull legs on a cut and have maintained strength just fine but after reading about Steve on here using SL and gaining some strength on a similar cut to me, I'd be tempted to try that or Wendler 5/3/1 and see if a progressive routine would work for you as well.

Edit: that said, it totally depends on how long you're planning to cut for. There's no point doing a progressive strength program if you're only cutting for a month or so. If you're looking at a few months minimum then that may be the way to go. Otherwise maintaining your top lifts on a non progressive, low volume routine may work best.

[badly_dubbed]

Got a bit to cut, 4kg Ish plan to cut for a good while anyway, currently circa 14-15% would like to see sub 10%
I'm on a TKD strict diet wise at present

[Dolphinski]

You can do 4kg in 8 weeks easy if you're around 15% bf now. Not sure it's worth doing SL5x5 for 8 weeks but you could get a couple of rounds of Wendler in. Or just maintain the strength you have as I described before.

[badly_dubbed]

went for SS route, started tonight properly (though been doing the main lifts for a while but with no real structure) power clean was a first for me tonight and after a little coaching....its still a brutally hard lift!...wee bit time though is what it needs i reckon. (read that as alot)

was tempted to do some other isolation stuff but after reading more of martin berkhans stuff I decided not to and just stick to the plan and do as he says - 'be a minimalist like him'

anyway will se how it goes im in no real rush here