I have been training 8 years and I learned my body will only grow in response to high volume work, when I do 3 day splits/few sets per workout my body just doesn't respond. I screwed up my shoulder and elbows doing those high frequency workouts everyone recommends.
My workout now is quite complex but I will give you an example of my back workout that I did today:
Weighted Pull Ups x3
Spider Crawler Pull Up (hold pull up in top static position and move side to side) + V Bar Pull Down x3
One Arm Barbell Row + V Barbell Row x3
Mid Row Machine + Low Rope Row + Pull Up Chest Facing Ceiling + Bodyweight Row Under Bar x3
One Arm Dumbbell Row + 4 Additional Drop Sets x3
I am not lifting light either, I am lifting what I would lift normally even if there was no supersets or crazy volume. Rep range is 6-12.
I have grown well on such routine but I don't think building muscle means having to kill myself with these harsh routines.
Can someone point me in the direction of a 5 day split with lots of volume with exercises hitting all areas of the specific muscle equally ? So for chest upper, lower, inner, outer etc
Thanks in advance