Well, I obviously didn't like the reboot because I haven't stuck with that plan. And I know why. As you will see below, I cannot divide the body. And I have the math below to prove why you shouldn't. I have, however, come up with something new that I really like. I enjoy videos by Brandon Carter. He's entertaining and informative. He showed mathematically why he thinks full body workouts are better than splits and it boils down to the total number of sets you are able to do under one approach or the other in the same amount of time. And in a full body workout you end up doing more sets per muscle group in, say, a month. I would take that one step further and instead of counting sets, count reps, or rather Quality Reps. So, under my approach, which is full body EVERY DAY (which surely makes the weightlifters wince and whimper), I am getting more Quality Reps in. Why? I'm doing 1 Super Drop Set per exercise grouping per day, to almost failure. The way I do this is: pick a rep total target, then go from hardest to easiest exercise until almost failure (this is important. If you go to complete failure you won't be able to do it every day.) with no rest between and vary the rep speed to make it harder or easier. So, for today for example, I wanted to shoot for a lower total rep range, something around 15 or 16. So for pushing I did:
6 slow dips followed immediately by
6 slow Russian pushups, followed immediately by
6 slow incline pushups
That's 18 total reps with no rest and each one is high quality (very difficult, slow, concentrated, with squeeze and no pause). Sometimes I go as high as 40 or 50.
For pulling:
6 slow pullups, close grip, followed immediately by
6 slow, wide grip rows, followed immediately by
6 slow, neutral grip rows
My rep ranges vary from, say, 14 to 44. The average would be about 30. I may have gone as low as 10 and as high as 60. So on average that's about 30 quality reps a day. I never skip, so that's 900 quality reps a month of push, pull and squat.
The average weightlifter will do the same body-part maybe once or twice a week. Let's say twice. They may do 12 sets for an average of 8 reps each set. That's 96 reps x 2 workouts per week, which is 192 x 4 weeks = 784 (I think) per month. And many of those are probably not high quality. If they can bench 275 their first set is probably with 135 and they're not pushing it hard because they want to save themselves for the heavy sets. So they are probably only really pushing it for the last few reps of the heavier sets.
And my daily workouts take about 15 minutes. And no gym.
