If I were to split up the days I would b)do a lot of lifts that would seem to be inefficient for someone at my level, i.e. curls, calf raises.
If you want small arms, continue thinking this way. If you want a proportional body, train your whole damn body. [/quote]
If you were a coach and somebody new came in to train, would you rather them say ‘hey coach I want to do a bunch of compound lifts’ or ‘hey coach, I want to do bicep curls and calf raises’.
If you have to choose between a compound and these isolation moves, it’s not even an argument. Now you can say that by splitting the workouts (over 3 days by your original post I presume) I could do up to 12 lifts spread over 3 day intervals. Then I would have plenty of room to spread out to every minor muscle group.
My initial qualm with this is that (I’m no expert so I have no idea when enough is enough) just from a common sense standpoint doing several (up to 5 not counting abs) compound lifts at least every other day is likely to elicit a greater metabolic response than a few every day. Even if there was no added benefit of doing them on the same day and the effects were additive, you’d have to train every day to have a chance to break even.
Completely apart from that, you have to realize that I’m going to be relearning some motions and gaining a bit of general strength back until I can kick my training up a few notches. I would rather focus on a few known commodities than risk needlessly complicating my training.
How many times have you read of coaches on this site groaning when someone with glaring deficiencies obsesses over some minutiae. I grant every point that those are two good exercises and probably some of the best after a lot of compounds, but I’m trying to look at the big picture which is to jump start my growth and reignite my muscles. I see the heavy compounds as the ideal way to do that.
You seem to think that doing Squats or deads or bench on the same day is a bad idea and I know that at a certain point it might be impractical due to the huge expenditure of energy it would take for each lift. However as it stands I could bench either a 1 rep max or 25 reps to failure and it would affect my ability to do a deadlift not a whit.
My initial query was to whether I should expend my mental focus, which is necessarily going to drop off after the first exercise and every one thereafter, on chest, which is my weakest area, or the deadlift, arguably the most important lift. And yes, I can do both in the same day- it’s the difference between extremely well and very well.
But if I can do deads at 100% and then bench at 90% and then reverse them the next day, that seems more effective than deads 100% then bench 100% the next day.
I wouldn’t say I’m subpar. I can do over 15 pullups. I’m pretty sure I can do 2x bw deadlift. I would say that I’m a pretty fit individual who hasn’t lifted in a while nor had lifted so heavily in the past that I have much carry over.