Ok Matt.....so on any given day.....you do a small # of sets for each muscle group.....but try to cover everything in the same workout?
i.e. not just tris/chest....or bis/back....etc.
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You then need to take a day off to heal tho no?
This stuff is much like G.O.L.F. - there is no THE way but there is MY way.
I've found, through trial and error, that I respond best to less volume many times a week. I used to do a lot of volume three times a week, but lately I've been doing lower volume four days a week. I don't try to cover everything in the same workout by any means.
For example, a main lift for the day would be a deadlift (hips/back/hamstrings). I would then follow that up with either a quad-dominant motion (a squat variation) or a hamstring-dominant motion (good mornings, back extensions). My favorite stuff to do as of late has been supersets with "antagonist" muscle pairings - set of chest, set of back, set of chest, etc. Or biceps, triceps, biceps, etc. This allows a lot of work to be done in less time than if you did straight sets, plus allows for more rest for the muscle between sets (since you're switching off each set). Working the 'opposite' muscle also forces it's counterpart to relax, again helping recovery between sets.
And it's much more complicated than "taking a day off" to recover. Fatigue is an ever-present problem yet can be managed. Excellent nutritional support helps a lot. You can't repair yourself (and grow) if you have nothing to repair with (food, and lots of it). I personally work out Mon/Tues/Thurs/Fri with energy work on Weds and Sunday. Saturday is entirely off. I can do that amount of work because a) I'm used to it, b) I keep volume low, and c) I eat twice as much as anyone I know. But that's not to say that I don't work hard, in fact I'm pushing myself to do my best each workout. Depends on that day though - some days are planned to be 'lighter' days because all heavy all the time builds up way too much fatigue way too fast.
Gotta run...but I love this stuff so keep asking.
