In your “5 Secrets of Building Muscle” you state that “others need more frequent stimulation with less volume per session to get maximal growth.” Knowing now what you know about failure/rest-pause work, do you think this still hold true. And if so, what do you think is the optimal split to hit everything twice (at least) a week if one can only go to the gym 4 times a week?
I’ve been toying around and came up with the following ideas:
Day 1: Chest and back: 1 heavy chest pressing ramping up to 2-3 RM 8-9 RPE, 1 isolation chest exercise, 2 lat exercise.
Day 2: Shoulders and legs: 1 squat variant (ramping to 2-3 RM 8-9 RPE), 1 quad isolation exercise, 1 hamstring isolation, 2 delt isolation exercise.
Day 3: Chest and back 2: 2 chest isolation exercise , 1 mid-back exercise , 1 upperback exercise
Day 4: Delts and arms: 2 delt isolation exercise, 1 biceps exercise, 1 triceps exercise
All the isolation work would be rest-paused. (Legs is only once because it grows easily for me and to keep CNS recovery in check).
Or should I just go with an upperbody/lowerbody/upperbody split with heavy CNS work on the 4th day?
Could you please give your opinion about it? Or what do you suggest would be the best 4 day split if you want to hit everything twice? Or with rest-pause, once a week of everything is enough? Thanks in advance for your answer and effort!