If you look at it with a fine-tooth comb, the volume is okay.
On the surface, it’s seemingly insane, but when you go over it and look at how often a muscle group is hit directly or indirectly the number of work sets seem to fall into what current research indicates is the ideal range for hypertrophy. I’ve written a broad strokes comparison here,
Sometimes, it’s necessary to go deeper than the first impression when looking at splits and delve into the exercise selection. I’d argue that Gamma Bomb, on the surface, fools one in the same way that Dorian Yates’ split makes you believe that he only did back once a week, but really it was hit three days a week. Same thing with delts, seemingly there is one shoulder day but they are hit three days a week too.
I’ve actually been trying to think up a version of Yates that better align with your goals (trading some back work for front work) J but I don’t have the skill.
I still don’t really know what the program is and I’m not paying over $200 to buy it and find out.
I have the “education” that says I know this stuff so I decided I could figure this out on my own. I think splits and exercise selection are the minutia of training. I enjoy thinking about it, but I don’t I need to worry too much.
I’m not sure if my body can tell the difference between a landmine row, DB row, cable row, or any other type of row.
In terms of total weekly volume, the window is pretty big - 60 to 120 reps per week for big muscles and 30 to 60 reps for the small guys.
I think this is kind of his whole point. Switching it up just keeps it amusing. The idea is failure is failure, as long as you’re working the muscle you want.
I totally hear you on not paying $200 for a program. You probably get everything anyway just from reading a few posts/ videos.
I should add: I also think switching it up for bodybuilders is not a bad idea because it prevents some of the weight-chasing we’re all going to do, which will end up taking the tension away from where he wants it.
That’s obviously the opposite of trying to hit your best deadlift/ squat. I liked the idea you posted about kind of bodybuilding your upper body and lifting your lower body.
