In Jason Ferrugia’s new Maximum mass program he says that upper/lower splits 3 days a week for 8-12 sets per workout is optimal for muscle gaining in intermediate and advanced trainees. Stating that more sets only affects recovery and increases cortisol in the body. Mostly the big compound movements.
He also says that the only set/rep parameters you will ever need is 2x5-8; stating that the rep zone of 5-8 is the optimal rep zone for hypertrophy. RMs less than 5 are mostly neural and above 8 is all lactid acid build-up and that one cannot make gains in this rep zone.
This is a big change for me coming from 3x a week full body workouts and 8x3s. I will keep u all posted on how it is going for me.