fit male 30y here. What program do you recommend for someone

>>41622861
Read the sticky, faggot

>>41622861
Don't bother if it's only twice a week lmao.

just stick to candito str/hyper program and only do it 2x per week i guess. you can combine str and hyper days

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>>41622861
If you only got 2 training days per week, a split isn't enough to create a strenght stimulus. I would recommend a full body program, doing DL and BP on day A and Squats + OHP on day B. Do this with the usual accessory exercises and a linear progression until you hit a wall. Then change up the four big lifts, f.ee Front Squat for Squat etc.

>>41623043
but that is just scrambling the exercises between days. do you think that will be effective?

>>41622861
Wonder how the sex with her be like.

>>41623097
it would be like fucking a girl who feels like a man to the touch but has a face of a girl

>>41622861
I would recommend a full body program. Because you get to trai neach muscle twice a week.

Something like starting strength, but with some more upper body volume, chest isolation and curls.

>>41623091
>do you think that will be effective?

Full body programm done two times a week will be more effective than a split done two times a week.
Stop looking at exercises and look at the body. Squat and DL both tax more or less the same muscles and both guarantee a tremendous stimulus for your body to grow. Same with BP and OHP.

>>41622861
Read this: http://www.andybaker.com/training-on-imperfect-schedules-part-1-training-twice-per-week/

>>41623133
It makes sense. just to be sure, what do you call "Full body programm"?

>>41623232
>what do you call "Full body programm"?
A programm where you train the whole body in a single training session.

>>41623205
Great article! Ty

>>41623340
yeah, but you train different muscle groups each day? do some muscle groups repeat? alternate?

>>41623737
every muscle on every workout. You can have 2 different workouts so you hit the muscles differently, but both workouts will hit all muscles.

>>41623951
A: Squat, BP, PullDown, DB/BB Row, Optional
B: Squat, OHP, DL, Optional

Does this sounds good?

>>41624012
yeah, get some chest isolation and bicep isolation on OHP day and it will be good.

>>41623043
>>41624167
Seconded.

Only had 2 days a week to train for an entire year.

I work for a large management consultancy and I was working in another city for a year working 80 hour weeks.

Full body for sure. I started off with splits but I was just barely maintaining. Turned up the intensity and went full body with some isolation thrown in and actually made some good progress. I think giving my body two intense days a week followed by long recovery was a positive perturbation, and helped me break some plateaus. Besides, my squat got really good which is a movement I usually neglected a little before when I had the time to neglect it. I'm back to lifting 4 days a week now.

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>>41624012
No.
Since most of us are deskjockeys, you should do at least two pulling exercises for every push one.
A: DL, Pull-ups, BP, BB Row, tri + bi superset
B: Squat, Chin-ups, OHP, High row, tri + bi superset

Or you can do the arm exercises right after the compound: Chin-ups followed by curls, BP followed by rope pushdowns.