Advise on where to go from here

[wellshii]

But what about the volume and intensity? There have been studies where light weight gained just as much muscles.
But really it's getting the body to adapt to something new.
As far as the training, I would up the frequency .For example Biceps 2-3 times a week.Same with chest ,legs etc. But keep the volume the same.
Not much volume is needed really.Just enough.
And stick with compounds.
I am assuming you do a lot of iso exercises considering you dedicate a day to just hams and glutes?

[Mr.BB]

But what about the volume and intensity? There have been studies where light weight gained just as much muscles.
But really it's getting the body to adapt to something new.
As far as the training, I would up the frequency .For example Biceps 2-3 times a week.Same with chest ,legs etc. But keep the volume the same.
Not much volume is needed really.Just enough.
And stick with compounds.
I am assuming you do a lot of iso exercises considering you dedicate a day to just hams and glutes?

Studies with noobies?

[wellshii]

Studies with noobies?

Honestly I cant exactly remember.


Edit:Found a link that cites several.
https://builtwithscience.com/light-w...heavy-weights/

I still believe in progressive overload regardless of the intensity used of course. I never go below 65 percent of my ORM even with sets of 12.

[99JT]

Like I said Ive just been following what a friend of mine has been doing. Figured it would be a good to take a break from hitting everything 2x a week.