hey all,
im intermediate lifter trying to add size to my frame
in your opinion which split is good in terms of strength and hypertrophy for naturals.
I know that hit muscles twice a week,calories surplus ,progressive overload is key to growth
so i have two options left
1 ) Upper lower off upper lower off off
2 ) push pull off legs off repeat ( with three different rotations ) low volume high intensity approach 2 sets each in 6-10 reps and 10-15 reps
and which rep scheme to use for best strength and hypertrophy gains?
reverse pyramid or straight sets ?
im intermediate lifter trying to add size to my frame
in your opinion which split is good in terms of strength and hypertrophy for naturals.
I know that hit muscles twice a week,calories surplus ,progressive overload is key to growth
so i have two options left
1 ) Upper lower off upper lower off off
2 ) push pull off legs off repeat ( with three different rotations ) low volume high intensity approach 2 sets each in 6-10 reps and 10-15 reps
and which rep scheme to use for best strength and hypertrophy gains?
reverse pyramid or straight sets ?