How many reps for maximum natty gains? 5x5? 3x10? Two heavy days

>>40904911
>>40904911

A good mix of higher and lower rep work throughout the week.

>>40904946

Not OP. Is it true that 3 days a week is better than 5 days a week for natty lifters?

>>40904946
Heavy weight sets with a few high rep sets after the working sets? Or on different days?

>>40905032
I'm natty and fairly new and I'm doing a PPL with 2-3 rest days a week depending on my schedule and how I feel. Normally it's PPLxPPxLx then repeat, but it varies.
I've had great results and I'm not feeling over worked in the slightest.

>>40905032
No. Natty protein synthesis peaks 24 hours after proper stimulation and tapers exponentially from 48-72. Best to hit muscle groups twice every 7-8 days to maximize the time muscles spend in the build-recovery phase

Typically like doing a PPL split because of this. That translates to 6 days a week; one rest day: each muscle group getting hit twice a week. Strictly hypertrophy doing it on a cut; strength/hypertrophy as needed on a lean bulk

>>40905110
How come not strength/hypertrophy as well for cutting?

>>40905152
you won't be making strength gains while cutting, outside of noob gains and form improvements.

>>40905152
I've tried doing strength while cutting but it is fighting an uphill battle. You will get burnt out as you have minimal energy from being in deficit and working out for long periods incorporating longer breaks. If you stick it out; it's possible to make strength gains or keep most of them; but imo not worth

>>40905277
Ohh, that makes sense, thanks

>>40905277
>>40905407
you can still do strength work when cutting, you just have to lower the volume.
Qutting strength work on a cut is a retarded idea, you will lose more strength than you need to

>>40904911
You just got to find out what is best for you. Everryone is different. some people can get thic mode on a PL routine, others need to incorporate high rep work.

That said, I have been on the fence about a modified PHUL for some time. I think that adding more volume on hypertrophy day could yield a good bulking program

>>40904911
>I can never find an answer.
That's because it varies. Find out what works for you.

I'm having really good success doing Phrak's Greyskull with 3x10 OHP/Bench at 70% of my 3x5 work weight on alternating days. Was struggling to keep linear progress on upper body lifts until I added this in, getting noticeably stronger now. I reckon the added volume really helps especially if you're coming from skinnyfat without much muscle mass