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For those of you training for hypertrophy do you train one or two muscle groups at a time or do you use a half or whole body split e.g. upper/lower etc? Have you found this effective?
Every three days now, this seems to give me enough time to recover.
one set of each exercise to fatigue, roughly 120 seconds under load
leg ext
leg press
leg curl
lower back
pullover
pulldown
fly
chest press
reverse fly
chest supported row
forearm curl
4 way neck
Upper: press 5x5, chins reverse pyramid, isolation stuff high reps
press 3x12, rest the same
Lower: deadlift variation mod volume, assistance stuff targeted to back
deadlift variation, assistance stuff targeted at quads, hams.
5 day split (quads, back/abs, chest/shoulders, hamstrings/calves, arms). Quite a lot of volume. About 5 exercises per muscle group in the range of 3x10. I find that a lot of variety keeps it interesting so I stick to it.
When I am focusing on Strength - more fullbody style workouts - when working on getting dem guns bigger I'll split everything up 1-2 muscle groups each workout.
Upper: press 5x5, chins reverse pyramid, isolation stuff high reps
press 3x12, rest the same
Lower: deadlift variation mod volume, assistance stuff targeted to back
deadlift variation, assistance stuff targeted at quads, hams.