Got a few things I wanna tackle before my Monday workout. I'm

Also when I'm benching, should I use wide grip or narrow grip? Does it make a significant difference?

>>41428997
What's your foundation of strength? What do you bench, squat and deadlift?

>>41429017
Before I stopped, my maxes were

Bench - 185lbs
Squat - 245lbs
Deadlift: 225lbs is the highest I ever went cause I hated them, but probably could have done more.

Since I've gotten back into it from such a long pause (a little less than a year long) and I'm only a week in, I've been trying to take it easy, so my numbers right now are pretty basic.
Bench - 1 plate
Squat - 1.5 plate
Deadlift - 1.5 plate, but did 2 plate the other day for one rep

I'm 5'11" 230 pounds if that helps.

Rows and pullups brah. I'd also do a fullbody instead of that setup: on every session do a lower body lift, an upperbody press and pull, followed by chinups/pullup and then finally isolations. 3x/week. When you train a muscle group only once per week, you are leaving 4-5 days per week where that muscle isn't being stimulated at all.

>>41429078
I didn't consider that. About neglecting muscles for up to 5 days at a time. I'll do a little of everything every day in that case. I tend to squat every workout anyways just to keep myself used to it so I can just add onto that..

Adding in rows and pull ups too. Would it be alright to do all these exercises and just mix them up to work all my groups every time? Or is there a good full body routine I should follow?

>>41429062
That's honestly pathetic considering how much you weigh. Not even trying to be a dick but you should get your rest levels checked.

>>41429411
I lifted for like six weeks to get to the first numbers and then I gained just over 20 pounds in fat for the second numbers. Not much of the weight can be noted as muscle.

>>41428997
hitting each bodypart twice a week is probably gonna be more effective.

for example:
push and pull twice a week; one high rep, one medium rep for each.
lower and upper body twice a week; one high rep, one medium rep for each.

push could include squats, bench, overhead press, triceps.
pull could include deadlifts, pull-ups, rows, biceps.

lower could include squats and deadlifts.
upper could include bench, overhead press, pull-ups, rows, triceps, biceps.


or you could even just do a full body 2 or 3 times a week.
e.g. grey skull LP.

>>41429062
oh, and you should probably lose about 50lbs.

>>41430437
Never heard of gray skull LP. I'll look into it. Thanks for the input too, tho.

>>41430446
Working on it. Down 3 pounds since last week. Aiming at 175 but might settle somewhere in the low 180's depending on aesthetic progress.