I am really into the the belief that 99% of what you need to get big is getting stronger in 6-20 rep range in a range of exercises, training hard (to failure or close to it) and push your weight up.
This is why theoretically I would embrace bodybuilding methods that are 100% driven by the goal to achieve progress (like DC training).
Now, here’s trainedbyjp Upper Lower. Is he gone too far with “low volume?” One of the main complaints of DC training is that it may be too low volume, but here we have even less (2 straight sets vs 1 RP + 1 weighted stretch)
" Basic compound training consisting of an upper , lower split is so damn effective, why do I stil see so many guys going in just to do arms, that’s a wasted session. That’s a wasted Opportunity across the year to stimulate more muscle groups.
In all seriousness the most effective split I have ever used is an upper lower split. Here is a great example for you guys…
flat dumbell bench press 1x8-12 , 1x12-15
push press 1x8-12, 1x12-15
Dips 1x8-12, 1x12-15
under grip chins 1x8-12, 1x12-15
Snatch grip deadlift 1x8-12 , 1x12-15
Lying db ham curl 1x8-12" 1x12-15
glute ham raise 2 sets to failure
Leg press 1x8-12 , 1x12 -15
Lunges 1x20 each leg
Calfs 10second eccentric, 5 second stretch , 1 second up phase
Have 3 variations of each session, hitting the body part from diff moves. Log book everything, progress everything , if you are trying to lose fat just have carbs at the workout perimeter. No pwo cardio ever.
This stuff is simple guys, get in work hard, stay consistent, progress your lifts… When progressions stall eat more !
I would like to try anyway, however I’m afraid that the lack of volume would hinder my progress