Hey Paul black, Roughly my split is chest/tri. Back. Shoulders. Bis then legs. Also doing at least 4 HIIT sessions a week. I'm not trying to get as big ass humanly possible but want to add some good quality mass. I'll take in board all your suggestions go hard and increase good food for 12 weeks and report back. Really appreciate it guys.
I will just throw out a few things from my experiences over the 25 or so years and you can pick and choose...
Training the largest body structures with compounds will elicit the most overall growth of the entire system, as it has to do with the support of the entire skeleton if you are lifting say loads in the BW, 1x, 2x as much.
example: Growing the lats or hamstrings and all the muscles in between that support them, will put forth more growth factors in your system, than say doing a killer arm workout, but only attacking 20% of the body's mass.
Compound work ties the body together and is usually associated with weight bearing on the spine and all structural support of the said muscles.
I one time years ago found nearly all my exercises I was doing, I was either laying or sitting. Nothing really wrong with that maybe, but I seem more fit now and the majority of my work, is done standing or loading the torso/spine some.
Remember too, slimming (if you are after a certain look) can make a body appear larger, even though it may in fact be smaller, because you are now adding more symmetry and or cuts if you will. A heavy uncut 18" arm will actually appear smaller than a ripped 16". Just sayin' so depending on your goals!?
I am also of the school, that one can train the body (and the big exercises) 2 plus times per week. ie: Squatting switched up with deads say, then say rowing or heavy back work in there, OHP's and BP's can be hit as much as 3x per week for periods then hit your arms and abs at the end of the sessions.
Eat clean too not just any empty calories (3 sprigs of broccoli, chicken breast, and brown rice or yams) are going to be healthier, than hitting the drive thru at Burger Castle just to get in cals. But I am sure you know that stuff. Keep that for the weekends and or treats instead of staples.
You do not have to focus on strength really or single maxes, but working to add weight to the big moves, keeps the body growing over time and it can be mid range to lower reps (most averages focus on them like Prilipin's say) and try to get in multiple sets of say 75%-80% or your RM areas.
Adding thickness the the chest and upper back, will have your arms growing some to keep up and you do not have to do 30-45 mins of just iso arm work. (I know I used to do that and it made very little difference actually.) My arms are as big or bigger now, focusing on heavy back and chest (BP/dips) over the years.
