For you.
You have any link or name of the research? I haven’t thing anything going in that sense… I’d be interested to read it
If anything equal gains when volume was same (and never with very experienced individuals)
But yeah successful bodybuilders used Bro Splits (Cutler, Yates) and I have as well with CT for a while…
Yes that’s the problem, some muscles will get more stimulation than others (triceps will be worked 3 times, hamstrings 2x if you dod eadlifts on back day, quads 1x only)
Yeah I think that working different angles is optimal. One could very do the CT “ramp” method:
• one activation exercise (isometrics like overcoming bench on pins, or a plyo exercise like plyo push-ups or ball toss)
• one “neural” exercise (heavy coumpound bench variation for sets of 1-5)
• optional speed or tempo/technique work
• one or two “pump” exercises where you can add methods like double contraction, HDL sets, slow tempo…
• and finish with weighted stretches?
I think it is a very smart approach, and if you notice, Meadows use the same idea:
• Activation: slight decline or incline DB bench for instance, using one intensity technique like drop sets
• Explosive lifting: heavy bench or incline, using perfect form, no intensity technique
• Maximal pump: work to engore the muscle full of blood… Squeeze press, machine press, banded stuff
• Stretched work: flyes, dips, stretch-push-up etc…
In both case the first exercise will be use to amp up the CNS, warm-up the muscle and joints so that the second exercise is performed either optimally with the best weight, or the safest way. Then you add the enjoyable stuff and you finish with stretch work when your are really warmed-up to avoid risk of injuries and increase the micro tears from all this lifting
BTW I don’t know if you’ve seen John Meadows recent workouts but they really look like something CT could do lol (great minds think alike…)
Back session:
A. Machine Prime Row 3 x 8-10
B. Speed Block Pulls 20 x 1
C. Stretch Pulldowns 3 x 10
D. Dual Rope Straight Arm Push-Downs 3 x 10
E. Plate Raises 2 x 20
F. Zercher Carries 3 x 40 y
Or his leg day with Dave Tate:
A. Seated Leg Curl 2 x 8-10
B. Box Squat ramp up to a heavy triple
C. Speed Deadlift 10 x 1
D. Banded Hack Squat 1 x 10, 1 x 10 + Clusters + Iso-Hold
E. Banded Sissy Squat bench 3 x 15
No wonder I love both these guys