Thanks CT for the gem!
#2 key - probably why naturals gravitate toward more concentrated loading (favoring split) on 1-2 big exercises.
Anyone who has done built for bad or big heavy full body (at a high intensity/close to failure, not starting strength technique or explosive emphasis) can relate…the body just gets drained. Systemic stress matters…
I wonder if you have thoughts on why concentrated loading (say one big movement focus), such as layers - done in an intense way (rest pause) hits the INTENSIVENESS and VOLUME and DENSITY (low rest periods obviously)…but offset by one focused movement (less complexity) seem to work so well.
Volume equated, the tissue seems to grow better from 2-3 layer-esque sessions per week versus “spread” out across straight sets (even adhering to the RPE / set guidelines). [this is my opinion/observation…but wondering if you see it across others as well]. Suspect there’s a systemic / “trigger” effect at play…
[EDITED] - for clarification on the split / whole body part…I guess the idea of 3-4 weekly workout (whole body) with 4-5 exercises per session…to hit ideal hypertrophy zone (say RPE 9-10) on 5 sets (just example) would practically mean 3 ball busting (near failure/to failure) sets each training session on bench press / squat / overpress / hinge [as example]. This just seems extremely hard. Even at the 7-7.5 RPE @ 15 sets/muscle per week and 3 sessions that would mean 5x5 at a very intense level for several big lifts per workout (seems very hard after intermediate strength standards)
For instance - rate the following on RPE / enjoyment
Max BP - 250
Front Squat - 315
Trap Bar - 400
OHP - 160
Workout A (layer esque/split) - pick one of the above and ramp up / massive CNS activation and a possible top set 1-3RM or isometric (making following density work easier / better).
So bench day - 225-245 triple / single -> 185-205 range volume work, rest pause etc.
Squat day - ramp up to 315 over load / isometric -> back down 185-225 rep work
Trapbar / Deadlift day - ram pup to 400 etc / back down
Or workout B
Bench - Bar warmup, 135, 185, 225 (3 warm up sets?) then straight set work (long rest periods 120 seconds etc. between). After this… start heavy squats
Squat - Bar warmup, 135, 185, 225, 275, 315 (3 or 4 warm up sets) then straight set work (long rest periods 240 seconds +)…Now after all this heavy lifting time to do some trap bar / deadlift hinge…[and maybe an overhead afterwards]
I’ve often gone through these two scenarios and workout B becomes way more difficult to stick to and causes lots of mental drain as well (second/third lift feels body numbingly heavy, adrenaline receptors on overdrive/wack…long rest periods can take out potentiation/drive etc.). Wonder how many folks could hit the similar % numbers / or RPE when doing that many big lifts per workout
Just seems like way more practical to do split/1 big movement focus per workout? 4 minutes rest for say 5 sets on one lift is already 20 minutes (not including warmups, the actual reps). Double this if doing some back off work…then add assistance work, how is it possible to do 3-4 big lifts a session at intensity (strength circuit? which would also jack up RPE / systemic stress…)