Pure Hypertrophy Phase Split?

Training
1

Hello CT,
Im looking at moving into a pure hypertrophy phase coming off a long strength phase mostly working in the 3 rep range. I want to do this to take a break from heavier lifting, refresh myself and to build some pure muscle taking advantage of my recent strength gains…

In terms of splits, what would you recommend would be the most efficient one to do… Is a ‘bro’ split 5 days a week the correct way to go or do I need to hit each muscle for frequently as in at least 2x week?

What split would you recommend?, preferably one where I could have a arm day within it?

Thank you,
Henri

2

a well structured bro split will have indirect stimulation on other days

3

Well first, what is “pure muscle”? As opposed to “unpure muscle”???

Why don’t you just stick to the same split you have been using but increase the reps? You don’t always have to complicate things.

4

Ok, sorry I miss wrote that, I meant to say to focus primarily on hypertrophy…

Ive been following the strength skill method so Ill need to change around my split… After reading ‘How to Train for Non-Stop Muscle Growth’ I like the split below you provided:
Monday: Pecs, upper back
Tuesday: Lower body, quad dominant
Wednesday: Off
Thursday: Shoulders, biceps, triceps
Friday: Off
Saturday: Back, lower body (posterior chain dominant)
Sunday: Off

I just have a couple of questions on this-

  1. Could I slightly tweak it too:
    Monday: Pecs, upper back
    Tuesday: Biceps, triceps
    Wednesday: Lower body, quad dominant
    Thursday: Off
    Friday: Shoulders, traps
    Saturday: Back, lower body (posterior chain dominant)
    Sunday: Off

  2. In terms of stimulation, each muscle should be hit directly or indirectly 2 x week for maximum growth. With the lower body days, say for quads, what should you do on the posterior chain dominant day, have a quad exercise on this day? The same can be addressed to the pecs as well…

Thank you again for your help
Henri

5

try this:
10 sets of 5 reps. On one main compound (lift). This is the secret sauce if there ever was one to gains. You end up using a weight heavier than what you would do for 3x10 but lighter than 10x3. Volume with moderate heavy intensity and no kiling of CNS or joints.

EDIT: if hitting muscle/lift directly 2x a week can alternate a heavy/ramping 10 sets of 5 where you ramp up progressive on 5 sets with 5 reps until you hit your training 5RM…then do 5x5.
On the lighter day you choose a lighter load and bust out 10x5 german volume style!

6

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