My training kinda depends on body parts. My chest, likes heavy ass pressing, I get great growth from even flat barbell. Shoulders….totally fucked from football. So laterals, cable laterals, muscle cleans, more laterals.
Triceps? Close grip bench and heavy push downs. Low volume.
My back? Lighter weight, squeezing the fuck at end range, and all the god damn volume I can stand.
Quads, moderate volume, intensity sets. Cluster sets, high rep rest pause, or high rep true failure sets.
Hams…didn’t grow till I mastered hip hinging. Heavy hinges, and 8-10 rep knee flexion movements.
Biceps? Idk yet. They suck