Another Routine to Judge, Frequency vs Split.

[enz660]

have been seriously lifting since September (before, mostly cardio, low weight, high rep lifting here & there)
SO my current routine basically neglects legs, mainly because I already have large legs, and didn't want to make them any bigger than they already are. (trust me, I don't have chicken legs) But other than that, I have had some nice results, gaining 20 pounds of muscle, mostly in the upper body since August. My routine was every mon, wed, fri, do a full upper body routine, with occasional Saturdays for HIIT and abs.

The more reading I have done, the more I have discovered how important legs are. So I want to fit them in somewhere for training & start doing squats.
I have read somewhere on this post, and my brother told me as well that the split routine isn't as good as a frequent, high intensity routine (for those who don't take steroids at least) If someone could link me to these articles/evidence, that would be great. But for now, what do you guys think of these two routines: A & B.


A.

mon, wed, fri: three sets of: chest, back, triceps, biceps, shoulders, legs. All within the 8-10rep range, the last set of each workout would be a drop set.
(basically just adding legs into what I have already been doing)


OR THIS


B
.
Mon
Chest: 90sec between sets
- Wide-grip Dip: 1xUntil Failure
- Dumbbell Pullovers: 2x8-10
- Flat Bench: 3x8-10
- Incline Bench: 1x8-10
Back: 90sec between sets
- Bent Over Row: 1x15, 2x8
- Lat Pull Down: 2x8-10
- T-Bar Rows: 1x8-10
- Seated Rows: 2x8-10 *Drop Set


Wed
Legs: 90sec between sets
- Squats: 1x15, 2x8
- Leg Press: 1x5 (Heavy)
- Lunges: 2x10-12
- Dead lifts: 2x8-10
Shoulders: 90sec between sets
- Seated Dumbbell Press: 3x8-10
- Lateral Raise: 2x8-10
- Upright Barbell Rows: 2x8-10
- Dumbbell Shrugs: 1x8-10


Fri
Biceps: 90sec between sets

- Seated Concentrated Curls: 2x8-10
- Preacher Curl: 2x8-10 (Palms Down, Slow)
- Preacher/Cable Curl: 1x8-10 *Drop Set
Triceps: 90sec between sets
- Skull Crusher: 1x15, 2x8
- Close-grip Bench: 1x8-10
- Cable Triceps Pushdown: 1x8-10 *Drop set

 

[enz660]

ok nvm, just found out full body is better..

 

[Big_Idiot]

So youv'e gained 20lbs of muscle in 3 months? That cant be right.

Also work your legs, working your legs also helps upper body gains - someone else will be able to tell you the science behind that.

 

[enz660]

So youv'e gained 20lbs of muscle in 3 months? That cant be right.

Also work your legs, working your legs also helps upper body gains - someone else will be able to tell you the science behind that.

Can I do 3xweek upper body, then one day a week do legs? Or should it be split 2 & 2?

Can someone show me articles on how leg training improves upper body training?

 

[DEF]

Well, there's a reason routines are most often full body, push/pull or upper/lower and that's to divide the work so that your body is getting worked evenly all around.

You can do 3/1. Heck, you can do 4/0 as you have been, but I doubt anyone will say that it's optimal.