>>77590333
Stop waging retard

Also yes, 2 full-bodies can be excellent. Keep em low volume, high intensity. 1 or 2 heavy sets for each compound, and throw in some accessories, that's it.

You're already making excuses which is a bad sign. You can still get fit regardless of your work hours.

>>77590333
Yeh

>>77590333
>be enough
for what?

you don't need a lot of training to be healthy or to have enough muscle to look good lean

getting properly jacked takes more work, but thats a pretty low ROI pursuit anyway

>>77590333
Yeah easily but you'll probably have to rotate in and out different lifts to address deficits. If you lift in a reactive way where you only add sets or more exercises to lifts that are stagnant instead of shooting for arbitrary x number of sets per group you can arrive at a self optimizing routine that you can do twice a week and works.

Lyle Mcdonald has a kind of alternative hypothesis to periodization and that's specialization cycles. To summarize it you blast one or two muscle groups as hard as you can for a mesocycle or until they plateau. Meanwhile everything else is dialed in to just maintence volumes. That could work well with twice a week because it's super optimized but it requires patience or your just going to be blasting chest for 6 months or until you injure yourself.

>>77591463
This is good periodization advice

>>77590333
A barbell is perfect for one set and learning to not need warmups. 2 sets can take a few minutes but one set is less than 30 seconds.

>>77590333
I don't think so in practice

>>77591463
Imagine the admin required, in minutes, to do this each week.
You could spend that time doing another workout, presumably at lower intensity and higher volume, thus also presumably with less chance of injury or strain.

>>77591505
It takes like 5 minutes every 2 weeks. If you haven't gained a rep (in a moderate range) it's a stagnant lift and needs more work or development of weak points to advance. You don't add or remove shit just from session to session or even week to week. It takes longer to see the needle move.

>>77591505
What "admin" you idiot
You write it down and maybe make a spreadsheet, that'd all you need.

>>77591379
Yeah I don't really want to be jacked, just decently muscular and lean
>>77591505
Why not?

>>77590333
I've been on 2x full body for about a year while I focus on running (5x/week). It's enough for maintenance, but it isn't enough for any consistent progress.
I've intentionally stalled my squats and deadlifts, but I'm still making slow and sporadic progress on my upper body. If you aren't also doing other sports like me, then you could probably handle more volume in each session without causing too much fatigue.

Here's my current program, along with my current weights just to show that you won't get very strong with this approach. I'm 183cm / 82kg. If you pushed this same program up to 3x per week (ABA/BAB), you would make good progress as a beginner.

Day A:
>Landmine press 3x8 (21.25kg)
>Weighted chinups 3x5 (23.75kg)
>Deadlifts 1x5 (170kg)
Day B:
>Weighted dips 3x8 (17.5kg)
>Seated cable rows 3x8 (80kg)
>Squats 3x5 (130kg - I'm currently experimenting with 2x5)

I do all of my accessories after my main lifts. Each session takes 45-60 minutes depending on how many accessories I do. I do them basically randomly, but here are some regular ones:
>Seated calf raises
>Cable lateral raises
>Sideways pec deck rear delt flies
>ATG split squats
>Hip thrusts
>Pogo jumps and box jumps
>Shoulder external rotation (with a dumbbell against an inclined bench)

>>77591597
None of this is surprising with how bad that selection is. 3x is also under ambitious for this.

>>77591612
What are your issues with it? I'm genuinely curious and interested in improving.

>>77591622
Picked a bunch of lifts that are difficult to overload. They're good for practical training in a sport that requires them but they're shit for consistent hypertrophy on their own without a base of stable compounds or ton accessory work.

I'd just go back to the basics.
4x flat/incline/smith/machine bench
3x whatever row
2x lat pulldown*
2x squat or leg press
2x back extension/rdl/maybe DL if you're already practiced in it
Whatever for shoulders, abs and arms even just one pause set here with about 25 reps total (with a 10 rep weight) should do something.

* the reason for two lifts and more than pressing is just to bias towards pulling for general shoulder longevity.

Then maybe add a set across the board in a few months. If it's ever approaching 6 sets per group a session that's where you you'd benefit a lot from the lower stability or difficult to overload lifts being 3x of two lifts instead of just on its own. They're awesome secondaries but poor primaries.

>>77591649
I shouldn't have asked. Thanks for replying, but genuinely, you don't sound like you have much of an idea.
>difficult to overload
They're easier to overload than the lifts that you posted, because you can increase them in smaller increments. I listed my chinups down to two decimal places, but you're saying lat pulldowns are easier to overload?
>without a base of stable compounds
That's what all of my main lifts are.
>4x flat/incline/smith/machine bench
Completely interchangeable with dips, which I do because they're better for my personal shoulder anatomy.
>Machines machines machines machines
I just don't like them.

Apart from that, you've basically just listed my routine but with slight differences in volume.

>>77591658
You're doing weighted dips with 37 lbs dude. I was doing them with 100 before I bench 2 pl8s. You need to focus on heavier lifts or more isolated lifts not the middling stuff. It's not working for you, you've admitted as much and it's not frequency that's doing that. That just leaves volume, intensity or selection. Volume being dependant on intensity it's not something you can ever take someone at their word for.

>>77591597
there's no progress without test

>>77591667
I only started doing dips in July, I've always been weaker in pushing than pulling, my left arm is 1" shorter than my right, and culturally people here (myself included) just don't give much of a damn about bench press figures or gigantic tits in the same way that Americans do.

It's honestly a bit strange that you would just zero in on an unhinged hatred of dips. How much do you squat, and how much weight do you add to chinups? I'm guessing probably not very much in either regard, since you prefer lat pulldowns and leg press.

>>77591708
I don't dips I do dips and still don't think they're an adequate replacement for bench. We obsess about numbers because they're an empirical measurement of strength and progress.

Don't squat too much stress on the knees for how much I run. Leg press 630 for 8 reps because our machine can only take 7 plates a side. For pullups like 45 lbs before I ever set foot in a gym because that's all my vest fitted. Then thigh squeezed a db and could get an extra 30 before I had to switch to chins for shoulder reasons. 145 lbs that time. Heaviest I ever squatted was 270 before it became an issue.