Long reply warning
Was thinking full body.
I like to split up squat and deadlift cos they are pretty tough.
Brainstorming I’m coming up with this:
I wanna give my quads a good blast: a squat variation that I’ll hammer properly for once in my lifting career, give lunges a good run because they hit my glutes well and me quads, hit a quad accessory movement consistently to supplement the above (pendulum squat is interesting if it indeed reloads the back significantly but hack squats, legs presses and leg extensions hit my quads well already.
Bench is no secret but I don’t think I can go wrong if I hit wide and close grip hard. To be fair I’ve mostly been hitting “comp” bench but that has been changing gradually slightly wider over time (from two fingers in the rings gradually to ring finger on the rings).
True wide grip bench felt real good when I played with it last sesh in time it might become the main lift instead of assistance.
DBs do the job too. Only question is Incline or flat.
With deadlift something’s been bugging me. Rep work on sumo. Programs prescribe reps on sumo as though it’s conventional but I can rep like crazy on sumo. It’s like doing half the work of conventional. Also my rep maxes on sumo don’t translate to 1 rep maxes at all kinda supporting this. My best gains have been doing moderate-high reps on sumo.
So anyways gonna smash the reps on deficit deads and a smidge of ham curls and back raises
It’s not like I’m super attached to what I got.
Am curious though. Why would upper/lower (4 days a week) be better for Hypertrophy/time saving?
Changing stuff up might be a good idea since I’ve been doing full body for a while but why? What changes? What advantages does upper lower have?
And about changing up frequency/volume do you mean more or less? Or distributing things differently? I dunno if I can do more volume or frequency it’s kind of already up there.
For volume I’m using past training history, JTS’ MRV vid and Israetel’s Hypertrophy Training Guide for individual muscle groups to see what I should do. Also tweaking workload on the fly depending on how fatigued I rate myself like AI Coaching did is useful.