I’ve been lifting consistently for a year now. 23 years old, 6’3" 172 pounds, up from about 150. Did a full body, 3x week for the first half, then did upper/lower for a little bit, but for some reason switched to a four day split training each muscle group once a week.
Looking to switch back to training muscles twice per week, as I’ve heard it’s optimal for my goals - gaining as much mass as possible. I’m more interested in hypertrophy than strength. I have plenty of time, would be able to get 9-10 hours of sleep, 6-7 good meals in, creatine, weight gainer, etc. I’m trying to decide between the following two splits:
The classic upper/lower
or a push/pull/legs working upper body twice
mon: push (chest, triceps, shoulders)
tues: pull (back, biceps)
My legs are already more developed from playing varsity basketball and years of biking. I still tend to play basketball 1-2 times a week and when I work them hard with a lot of volume I feel they take more time to recover than upper body, so I feel OK training legs just once a week.
What do you guys think? I’m a little worried the second split may lead to over-training, but I like being able to split upper body into two days.