Push/pull vs Upper/Lower

[fisther69]

I like push pull because there is a lot of overlap

 

[Tomgrass]

I was a fan of ppl but not anymore - i just dont feel triceps if i put effort into chest
My current training is
Chest legs
Shoulders biceps
Back triceps
3 days per week - love this routine.

 

[Flex500]

I was a fan of ppl but not anymore - i just dont feel triceps if i put effort into chest
My current training is
Chest legs
Shoulders biceps
Back triceps
3 days per week - love this routine.

interesting...kind of dig it.

 

[Tomgrass]

interesting...kind of dig it.

Recovery is great

 

[Hansy]

Left Right Split will be a thing in 2026

 

[qbkilla]

If their overlords like Greg Schoenfeld, Layne "I like to cheat on my wife and am morally an abysmal person and I contort data and studies as much as Greg" Norton and the other guys that control funding and contort studies to say what they want give them the "ok" they will pass it off like no big deal and it won't phase them.

I feel like they would bury the study. One issue I have with the science obsessed is they put science over common sense. Their sacred split, full body 3x a week, could be great if someone can garuntee they are doing the perfect amount of volume all 3 days to maximize weekly stimulus while not getting too much fatigue. This is the absolute goal of evidence based lifting, optimization. Stimulate as much growth as humanly possible while also recovering. But....this is hard to do as post people will probably either do too little each day out of fear they are doing too much to recover...or doing so much they do not recover.

Hence why the dumb idiot bro split is so great. You can garuntee both stimulus and recovery. Destroy that part, rest it 6 days, repeat forever. No thought needed just train hard be consistent garuntee growth. You can't go broke making a profit.

 

[Flex500]

I feel like they would bury the study. One issue I have with the science obsessed is they put science over common sense. Their sacred split, full body 3x a week, could be great if someone can garuntee they are doing the perfect amount of volume all 3 days to maximize weekly stimulus while not getting too much fatigue. This is the absolute goal of evidence based lifting, optimization. Stimulate as much growth as humanly possible while also recovering. But....this is hard to do as post people will probably either do too little each day out of fear they are doing too much to recover...or doing so much they do not recover.

Hence why the dumb idiot bro split is so great. You can garuntee both stimulus and recovery. Destroy that part, rest it 6 days, repeat forever. No thought needed just train hard be consistent garuntee growth. You can't go broke making a profit.

It's less about burying a study vs making a study say what they want it to say and controlling the funding. You basically have 5-8 guys that are the gatekeepers and as a last resort if all else fails they will character assassinate you.

 

[buck]

I have always run the split/program i wanted till i wanted to do something else. Has worked well for me for over 40 years.

 

[Flex500]

Recovery is great

Makes sense, I was toying with...

legs / shoulders
Chest / Biceps
Back / Triceps

Kind of a similar philosophy. Only thing I didn't like is if I need to go back to back days it feels like there could be too much crossover.

 

[Swifto]

Upper/Lower is good fun, but at almost 40, I'd rather add some more volume and go with a less frequent split like PPL.

 

[3BILLS]

Day 1
Chest,shoulders arms

Day 2
Legs and back

Rest days whenever . Prioritize different bp each workout

 

[Flex500]

Day 1
Chest,shoulders arms

Day 2
Legs and back

Rest days whenever . Prioritize different bp each workout

I almost always go back to this. It kind of gives you a "full body feel" without the full boar load of full body. I always add calves to the day 1. For some reason that legs and back workout always just feels so right.

Nasser loved this split. That is where I got it from originally back in like 2005 when he was training in columbus, OH

 

[qbkilla]

It's less about burying a study vs making a study say what they want it to say and controlling the funding. You basically have 5-8 guys that are the gatekeepers and as a last resort if all else fails they will character assassinate you.

I saw a podcast where someone was talking about the guys who study hypertrophy he basically said they know all their studies are flawed and useless they just do them because they generate profit and their sole goal is to keep in business, keep relevant, get attention, aka keep their jobs. Aka like a cancer they don't benefit anyone they just exist to benefit themselves. As far as I know norton doesn't do studies he just parrots them for clicks like Mike and nippard. He reminds me of my 19 year ex how he runs up to the deadlift bar and twerks and girates his ass before a lift. She used to work at Rita's and clap her butt and twerk on the ice cream machine before pulling the lever.

 

[bigzzz]

What are you guys doing on the leg/back day for example? That is feels so right?

Hams/back I can imagine but quads/back not really

 

[3BILLS]

What are you guys doing on the leg/back day for example? That is feels so right?

Hams/back I can imagine but quads/back not really

I'll train quads first then for back will be all isolated exercises. No hynge movements

Pullovers. Mach high rows ect

 

[Alpha246]

I've tried it in the past. I prefer lower body have it's own day.

 

[Tomgrass]

I saw a podcast where someone was talking about the guys who study hypertrophy he basically said they know all their studies are flawed and useless they just do them because they generate profit and their sole goal is to keep in business, keep relevant, get attention, aka keep their jobs. Aka like a cancer they don't benefit anyone they just exist to benefit themselves. As far as I know norton doesn't do studies he just parrots them for clicks like Mike and nippard. He reminds me of my 19 year ex how he runs up to the deadlift bar and twerks and girates his ass before a lift. She used to work at Rita's and clap her butt and twerk on the ice cream machine before pulling the lever.

That is why everything works until it does not. Just find a routine you:
1 like and it is fun for you
2 allow you to recover and progress
3 provide enough stimulus
and you are gtg. Simple as that. For me it is 3 days in a week. For somebody else 4,5 whatever.

 

[Flex500]

Day 1
Chest,shoulders arms

Day 2
Legs and back

Rest days whenever . Prioritize different bp each workout

how many days a week do you normally train?

 

[3BILLS]

how many days a week do you normally train?

Anywhere from 4 to 7 depending how I feel

I train for fun. This split Is enjoyable for me. Some days I will just superset arms and not do any direct chest,should work

Some days I will just do a leg workout and no back.

The body part gets trained so frequently It's easy to drop as well

 

[comedycentral]

I used to like the big beyond belief split.
Chest
Back
Bicep

Day 2
Legs
Delts
Tri