I already ran a few cycles of SS and then brosplit my way through

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>ss
>cycle
>he means week
>run like 8 weeks
>hes done

never gona make it

>>40839852
What is a "few cycles" of SS? You did that program more than once?

actually ran about 8 months ss and 2 years total strength training (960 total).

>>40839852
upper/lower
push pull
torso/ex
lyle mc donalds bulking routine

>>40839922

Thanks!

Which is best for a strength focus and which is best for hypertrophy focused in your opinion?

>>40839942
you could also do 5/3/1 as a pure strength routine

You can turn all of those more strenght/hypertrophy focused by changing some variables
lower volume+lower reps+focus on bench/deads/squats is more strength specific
higher volume+more isolation exercises is better for hypertrophy

>with compounds and not too much volume.
TM

>>40840033
listen to this guy, OP

ultimately it depends on how often you want to hit the gym, how long, etc.

personally I like push/pull/legs as its optimal frequency (2x/week) and has plenty of room for accessories + light cardio/sports

>>40840221
*optimal frequency for ME

also i like going to the gym almost everyday. upper/.lower has similar frequency/volume but longer workouts and less days total

>>40839852
Practical programming has a series of splits that it recommends.
The most basic organization is a 4 day week program.

Monday and Thursday: Upperbody
Press / Bench
Upper body accessory
Arms
Lats

Tuesday and Friday:
Squat
Deadlift / Other Pull

>>40840221
>>40840231
you could do pic related too
obviously cut down on the volume and adjust the reps/sets
its a 3split 2times a week too, chest/back, shoulders/arms, legs
from the bodybuildig bible

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>>40840352
fug