Most optimal for size?

[philip750]

Been lifting for a while now, my stats are 165 lbs and 5"7

1RM
Bench: 230 lbs
Squat: 285 lbs
Deadlift: 330 lbs

I have been doing phat most of the time, but now i cant go to the gym that often anymore! what split would be most optimal if my goal is to get as big as i can, i can go to the gym 4 times a week, would upper/lower twice a week be enough volume to get bigger? i get the feeling that i miss out on exercices etc as im used to do more focus on each muscle groupe while doing phat

Is upper/lower twice a week just as good for size as phat or ppl?

[Jasonk282]

What's to gain size...no mention of calories or macros.

[philip750]

What's to gain size...no mention of calories or macros.

I got my nutrition in check, im in a surplus of 300 calories, 190g protein, 355g carbs and 80g fat

[Jasonk282]

I got my nutrition in check, im in a surplus of 300 calories, 190g protein, 355g carbs and 80g fat

Carbs seem high, fat seems low.

Just run an upper/lower with the big lifts. You don't have to hit every muscle. Compounds are you best bet.

[philip750]

So if volume and frequency is matched, there will basically be no difference between upper/lower twice a week (4 times a week) and push,pull legs twice a week (6 times a week) and phat (5 times a week) when it comes to size gains.. upper/lower twice a week will work just as good as phat then?

[Dorich]

Carbs seem high, fat seems low.

80 grams of fat too low? Please elaborate. Always interested in new insights. (dead srs)

[Jasonk282]

80 grams of fat too low? Please elaborate. Always interested in new insights. (dead srs)

For me, same weight and height, using a IIFYM calc, which is just an estimate has me at 86g of fat per day. And I'm almost 18 years older than op.

He can cut his carbs and up his fat, which will help him stay full for longer. Heck he can probably eat 100g of fat.

Also...i said it SEEMS low...not that it's too low.

[Dorich]

For me, same weight and height, using a IIFYM calc, which is just an estimate has me at 86g of fat per day. And I'm almost 18 years older than op.

He can cut his carbs and up his fat, which will help him stay full for longer. Heck he can probably eat 100g of fat.

Also...i said it SEEMS low...not that it's too low.

Got it. Thanks.

[Jasonk282]

Got it. Thanks.

No worries friend.

Fwiw. This was my macros breakdown

Age 38
Weight 168
Height 68in
Active, moderate. Tho I work in construction
Goal, gain.

Total cals
3045
Carbs 440g
Protein 139g
Fats 86g


Op breakdown
Age, 21
Weight, 167
Height, 67in
Active, moderate
Goal, gain

Total cals 3204
Carbs 463g
Protein 139g
Fat 89g

Op. Going off your numbers you gave us...you are not eating enough it seems. Less carbs and fats, but too much protein.

[Iceman1800]

What's to gain size...no mention of calories or macros.

Maybe because this is the workout section, not the nutrition section.

[magician27]

his macros are fine , he will survive on 50-60 grams fat at that body-weight. upper lower will be best split for 4 day training. if you do 6-10 sets per body part per workout, twice a week,that will be sufficient.you just need to increase workload over time. start from higher or lower end of this based on what volume you are accustomed to.

[philip750]

So upper/lower twice a week is good enough for someone that aims to get as big as possible? Anyone here got some good gains from it?

[sooby]

Been lifting for a while now, my stats are 165 lbs and 5"7

1RM
Bench: 230 lbs
Squat: 285 lbs
Deadlift: 330 lbs

I have been doing phat most of the time, but now i cant go to the gym that often anymore! what split would be most optimal if my goal is to get as big as i can, i can go to the gym 4 times a week, would upper/lower twice a week be enough volume to get bigger? i get the feeling that i miss out on exercices etc as im used to do more focus on each muscle groupe while doing phat

Is upper/lower twice a week just as good for size as phat or ppl?

upper/lower is fine, there are plenty of these in the stickies not to mention there is PHUL, etc. You can workout 2-3x a week if you really wanted to. It just depends on how much volume you do each workout and how you distribute it.

your macros are fine. Minimum IMO 20% of your calories should be fat and you're above that.

[philip750]

Any pros or someone who had good results from upper/lower?

[philip750]

Bump

[philip750]

Anyone?