So you can see, that by the end of the week - I have done exactly all the same exercises as I would have with Split Muscle-Group training, but my principle is that because of the 24 hour rest between your chest exercises or leg exercises etc. you’d be lifting more total weight than the Split Muscle-Group training. Whereas in Split Muscle-Group, by the time you get to Chest 4 - you can only do half as many reps and are more affected by fatigue.
And of course - I’m assuming it took the same amount of time to complete everything, took the same length of rest, aimed for the same number of reps etc.
The big question is - is my line of thinking correct (lifting more total weight, with the same amount of time etc.), or is it better to completely tear apart your Muscles until failure and fatigue on Day 1, then repeat for all the other muscle groups on Day 2 etc. ?[/quote]
Depends on what you’re trying to do.
Since we’re in hypotheticals here…
I would say that your first approach would be better for hypoertrophy gains, and from strength gains coming from hypertrophy. I’d make sure your focus is on TUT and MMC and not just the reps or weight on the bar. You can also use “intensity techniques” like forced reps, drop sets, burnout sets, etc.
I would say your second approach would be better for strength gains due to neural factors. I’d probably drop the reps (to up the intensity in the %-1RM sense) and make sure all the reps are good reps. Don’t grind anything. I’d still focus on the weight on the bar, but use more when you’re feeling good, less when you’re feeling bad, but still focus on progressing over time.
Eventually you’ll hit a wall, whether that be mentally or physically, and should drop the intensity down for a week or so.
So, not really apples to apples, but that’s how I see it.
There’s kind of an intermediate option also, which may be a better mix of both.
Day 1: Chest 1, Arms 2, Arms 3, Arms 4
Day 2: Back 1, Chest 2, Chest 3, Chest 4
Day 3: Legs 1, Back 2, Back 3, Back 4
Day 4: Arms 1, Legs 2, Legs 3, Legs 4
All of the “1” exercises are focused on strength and progressing over time with good reps. I’d say somewhere in the 3-6 rep range. Or maybe better, 85-95% 1RM range. You should be pretty safe to grind a set on these too. Focus on compound movements.
All of the “2,3,4” exercises are focused on hypertrophy and just killing the muscle with lots of TUT while maintaining good MMC and chasing a pump. Focus on “isolation” movements, or whichever gives you the best connection to the muscle you’re trying to hit. E.g., you can use chinups for arms if that’s what you usually get out of them.
IMHO, the option I proposed is probably closer to what you’re looking for.
But we’re in hypotheticals here, so I take zero responsibility for anything.