Yes, more exercises and more isolation will make this a better bulking routine.
I loved a TBT training approach, in this case half body, when I was powerlifting. Squat/Bench/Dead every 2-3 days did wonders for my numbers.
It didn’t do much for size and refinement. [/quote]
Thanks for the help! You have any tips on which exercises to add ? More chest and back exercises? More arms and shoulders?
Also, for bulking would you recommend a 4 day split (chest/tri, back/bi, legs, shoulders) over this upper/lower ? Or is it better to train eachuscle 2x a week?
My sweet spot seems to be training each muscle twice every 8 days when it comes to hypertrophy.
However everyone is different and some people like bodypart weekly splits as well.
Currently I am having a lot of success with this.
Typically 4 exercises.
Reps range from 5-20, average 10-15
Typically 3 exercises
Reps range from 10-20, average 12-15
Back Day 1
Focus on rowing - strength progression on first exercise, so very heavy and hard, might be where those 5 reps sets come in.
Then everything else is for the pump so to speak. Form, squeezes, short rest periods, slow negatives, TUT is the goal…that’s my mindset and where the high rep sets come in.
Chest Day 1
Focus on flat bench - strength progression.
Same as back for other exercises.
Legs Day 1
Focus on Back Squat - strength progression.
Same as chest and back on other exercises.
Delts Day 1
Then high rep laterals, and rear delt stuff.
Back Day 2
Focus more on chins and stick with more exercises like that as opposed to rowing.
Won’t say it anymore but use the first back day as a template for what is to come on all other exercises.
Chest Day 2
Heavy Side laterals and partial side laterals. A lot of time I start with rear delt flys or something on this day.
Arms are up in the air, lots of dumb bells and cables.