>>485787028Continuing my post on why I think the studies are done incorrectly here since I ran out of characters. I believe these studies were done by most likely done by giving somebody a weight they found relatively easy to lift. And then they asked this person (lets call this person Dude #1) to do 1 set, then they asked another person (Dude #2) to do a similar "feeling" weight for multiple sets, which would lead to more intensity, thus more growth after they came back to be examined after a few days of rest. If they would've had the Dude #1 lifting in the appropriate intensity/rep range, he would've definitely grown more than Dude #2 using multiple sets.
>>485788846Sure, but I also train my back on chest days, whatever I'll explain how I do a chest and back day. Most importantly I make sure I've rested for 48 hours, usually I don't do anything physical those days besides occasionally doing some light cardio if I feel like it, and I train 3 times a week. (or less if I'm not going up in strength or feel really sore.)
my chest day is comprised of ->
DB Flyes 1 set of 6-10 reps until failure, immediately followed by Smith Machine incline press for 1-3 reps also until failure.
First I'll do a warm up with my 2nd exercise of incline smith machine bench press (70% of my max 7-10 reps, and then 85% of my 1-3 rep working set) I try to be quick about my warm up, usually only a 30 second rest between my rest sets. When that is done I get ready to start my DB flys, which right now I'm doing 40's for 10. Then I'll do smith machine incline press for 135 3 reps slowly.
After that is done I'll take a break for a minute or two and move onto the back portion
Underhand pull downs (bicep concentration) for 10-15 reps
Deadlifts (I usually just do these till I reach positive failure, for example, last time I did 315 for 5 reps and felt like that was a lot, last time I worked out I got to 6 and so on, but you never go to absolute failure on deadlift as you can hurt yourself)
