33 Post(s)Gender: MaleGoal: Gain MuscleDate Joined: April 4, 2015
Posted
I'm going to start a 4-day split alternating upper/lower body, because from what I've researched, it would benefit me over other splits. The only thing I'm concerned about with this split is that at first glance, the split lacks volume. I thought I was supposed to work out the smaller muscle groups around 12 sets per week, and the larger muscle groups around 16 sets per week.
Here's the split:
Day 1: Upper
Day 2: Lower
Day 3: Rest
Day 4: Upper
Day 5: Lower
Weekends = rest
@jmboiardi If you could help me out, that would be much appreciated since, I know you do a routine similar to this.
2.6K Post(s)Gender: MaleGoal: BodybuildingDate Joined: October 10, 2013
Posted
Jim,
I mix upper and lower and do Push/Pull......although I switched arms and back/chest to switch things up. Now I do:
M,W = Quads, Calves, Bis, Tris, Abs
Th,Fr = Chest, Back, Hams, Shoulders, Abs
Rest = Wed, Sat, Sun
I mix up the 4 days so I am not always doing this schedule in relation to workout days. I ensure I do 4 days/week. I also used to do Bis with back and chest with Tris (Push/Pull) but changed to add variety.
I do supersets and drop sets exclusively for all exercises. Sometimes the sets are alternating muscles like Bis and Tris or Chest and Back and sometimes it is 2 exercises or more for the same muscle as one big super set. Sometimes it is a Giant set of 3 muscles/1 exercise per muscle. I try to keep the total rep volume for all muscles around 500+, the rest periods between supersets to 60-90 seconds and total time in the gym to 60-90 minutes. Gotta keep the muscles guessing and the heart pumping :-)
John
34 years of lifting and nutritional experience and resident "old man" :-)
MS Athlete and past Super Hermanite since 2013.
33 Post(s)Gender: MaleGoal: Gain MuscleDate Joined: April 4, 2015
Posted
Interesting, I'll try it out as it seems super intense. Thanks for the input dude, it really means a lot!
518 Post(s)Gender: MaleGoal: BodybuildingDate Joined: October 10, 2013
Posted
Upper lower splits can be a superior tool when looking to put on serious mass. The key to a upper lower split is that training frequency is high which is a must for muscle growth. As a result of this training session volume must be decreased for recovery sake. Upper lower splits help muscle growth as protein synthesis levels remain elevated more so than a traditional 5 day split. The key to making an upper lower split work is you must train with 110% effort each session and learn how to create tension in the muscle you need to work as this will cause a greater level of fatigue without requiring a higher level of volume which is counter-productive.
Sport Rehabilitation BSc GSR
Sport Rehabilitator and S&C coach at Boston United FC
Super Hermanite
Twitter: Daniel_Meyer99