So...I've been so focused on the lady getting prepped that I've been, well...not coasting because despite being lighter my lifts have stayed the same and/or increased. I feel narrower front to back but that's because I've shed a bit of fat.
Typically I do a few warm up sets ramping up to anywhere from 1-3 working sets, thereafter if I feel i need it I might include a lighter blood volume set, or drop set @ the end of the exercise, I pick and choose which exercises to do this, not utilizing it for all exercises, typically just one.
As i begin increasing my calories again, particularly calories around my workout window, I'm thinking of changing my template to twice a week or something close to twice a week.
My split is/ and had been - shoulders one day, back one day, chest one day, arms one day, legs one day, abs and extra calf work 2-3 days a week, any day i feel like adding or mixing it up i do a shrug and rack pull day for extra trap/back help.
Thinking of doing a chest/shoulders day, back/bis, legs, chest/triceps...see wait...what a fucking mess!!! i come up w/ splits all the time but want to craft an effective one for myself that maximizes my growth opportunities w/ added food intake.
I'll be 37 in two days, i've been training for 5+yrs now and went from a bird of 140lbs to 226lbs...currently @ around 205 but still not as big or as lean as i'd like.
my hope is that frequency increase + food increase might push me into a chance for more later in life growing. *crazy concept.
the key might be getting the frequency up but still taking maximal opportunity to rest/recover efficiently.
My natural tendency is to beat the muscle to death and not stop until i've stimulated every fiber, so this new approach will require me to not OVER volumize my workouts.
Any insight from guys who have gone from once a week splits to more frequency, please chime in, both with insight and split layouts.
Did it work well for you, or did/do you feel like more rest less volume gave you better results.
I've been doing the same stuff for a while, and while i'm still moving forward it seems, i'm wondering if a change might spark better results.