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  • Posted On: 05-02-19, 9:40 am (EDT) #1

    upper/lower or full body

    May 2, 2019, 9:40 am

    hey guys i have a question i trained full body style for months now and im wondering if i should give upper/lower a shot.The thing is that most of the times i feel like im either rushing the legs or when im not rushing them i feel like my bench/overhead etc are suffering because im feeling beaten up from the squats or the deadlifts.So my question is lets say i do lets say for upper 

    5 sets bench press

    5 sets pull ups

    4 sets overhead press

    3sets rows

    3 sets dips

    3sets face pulls

    and some accesory for arms willl that be overtraining .Also if i do deadlifts on the lower day will that somehow interfere with my back recovery cuz after deadlifts got sore traps most of the time and if i want to do farmer walks lets say do i put them on upper or lower day.

    And lastly can i do upper/lower/rest/upper/lower/rest without taking 2 days before training again?

  • Posted On: 05-19-19, 11:32 pm (EDT) #2

    upper/lower or full body

    May 19, 2019, 11:32 pm
    Posted by: nikiking

    hey guys i have a question i trained full body style for months now and im wondering if i should give upper/lower a shot.The thing is that most of the times i feel like im either rushing the legs or when im not rushing them i feel like my bench/overhead etc are suffering because im feeling beaten up from the squats or the deadlifts.So my question is lets say i do lets say for upper 

    5 sets bench press

    5 sets pull ups

    4 sets overhead press

    3sets rows

    3 sets dips

    3sets face pulls

    and some accesory for arms willl that be overtraining .Also if i do deadlifts on the lower day will that somehow interfere with my back recovery cuz after deadlifts got sore traps most of the time and if i want to do farmer walks lets say do i put them on upper or lower day.

    And lastly can i do upper/lower/rest/upper/lower/rest without taking 2 days before training again?

    @nikiking You can absolutely give an upper / lower split a shot. What you've got there doesn't look like over training at all and over-training is more about under-eating or under-recovering. Taking one rest day after doing an upper and a lower workout is great!

     

    I don't believe doing deadlifts on your lower day will interfere with your back recovery. But also, you don't have to do deadlifts each time you do lower body. If could be every second lower body session for example.

  • Posted On: 09-15-19, 9:06 pm (EDT) #3

    upper/lower or full body

    September 15, 2019, 9:06 pm

    Hey Guys,

     

    So I have been working out since 5 months and making consistent gains, with a proper meal plan. I have been following an upper-lower 4 day workout program and it has been working out pretty good. However I have noticed that lot of my gains have been in my legs and upper body has progressed slowly. I would like for more gains in my upper body. Please suggest some changes in my workout or recommend a new workout plan. I would prefer a 4 day workout plan (Meal Prep on Wednesday and Sunday for 3 days). I currently weigh 157 pounds, and planning to reach 165 pounds before cutting down.

     

    I do the following workout (With progressive overload):

     

    Monday:

    Inclined barbell bench press: 4 sets, 8-10 reps
    Flat bench dumbbell press:- 4-5 sets, 8-10 reps
    Pull-up: 3 sets (just have gotten the hang of it, sometimes need assist)
    Barbell military press: 4-5 sets, 8-10 reps
    upright row: 4 sets. 8-10 reps
    Hanging leg raise:12 reps *3

     

    Tuesday:

    Leg press: 4 sets, 8-10 reps
    Barbell squat: 4-5 sets, 8-10 reps (Sometimes more sets if I feel like pushing)
    Romanian deadlift: 3 sets, 8-10 reps
    Barbell curl: 4 sets, 8-10 reps
    Tricep push down: 4 sets, 8-10 reps

    Wednesday: Rest Day

     

    Thursday:

    Inclined dumbell press: 4 sets, 8-10 reps
    Bench press: 4-5 sets, 8-10 reps
    Lateral pull down: 4-5 sets, 8-10 reps
    Machine row: 4, 8-10 reps
    lateral raises: 4 sets, 12-15 reps
    Machine shoulder press: 4-5 sets, 8-10 reps
    Hanging knee ups: 12 reps *3

    Friday:

    Leg press: 4-5 sets, 8-10 reps
    Bulgarian split squats: 4 sets,10 reps
    Leg extensions: 4 sets, 8-10 reps
    Calf raise: 4 sets, 10-12 reps
    Cable curls: 4 sets. 8-10 reps
    Bench dips: 4-5 sets, 12-15 reps

    In addition to this, I sometimes run on elliptical if I have stamina. Regarding my meal plan, I am planning to consume 3200 calories on workout days, with 220 g protein, 350 g carbs and 98 g fat. (Planned recently to increase calories)

     

    Please provide suggestions for upper body development and how to incorporate more core workouts

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