Which kind of complex do y'all think would be better for, dare I say it, "functional" strength and some added size? Trying to add complexes into a total body routine to increase work capacity and conditioning while still getting some solid strength gains and adding some size.
Option 1: Heavy olympic complexes with rep ranges in the 5-7 area for time under tension to allow for size gains but without having to sacrifice the heavy weight for strength gains.
Option 2: Performing a strength move, followed by a strength explosion move, followed by a speed explosion move. So for example: Deadlift, kettlebell swing, broad jump. Or for a press day: bench, medicine ball chest throw, plyo push ups.
If I went with option 2 I understand it would not be in a total body format, which is ok, but is part of the reason I am struggling with choosing because I feel like a total body routine allows my body to work together as a whole unit more which I feel like is more...functional...Also if I did option 1, I would still add in strength exercises like squats, DL, bench, OH press, after the complexes each on a different day.Sorry for a lengthy post, trying to make my question as understandable as possible.