• All new members please introduce your self here and welcome to the board:
    http://www.professionalmuscle.com/forums/showthread.php?t=259
Buy Needles And Syringes With No Prescription
M4B Store Banner
intex
Riptropin Store banner
Generation X Bodybuilding Forum
Buy Needles And Syringes With No Prescription
Buy Needles And Syringes With No Prescription
Mysupps Store Banner
IP Gear Store Banner
PM-Ace-Labs
Ganabol Store Banner
Spend $100 and get bonus needles free at sterile syringes
Professional Muscle Store open now
sunrise2
PHARMAHGH1
kinglab
ganabol2
Professional Muscle Store open now
over 5000 supplements on sale at professional muscle store
savage
granabolic1
napsgear-210x65
monster210x65
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
DeFiant
UGFREAK-banner-PM
STADAPM
yms-GIF-210x65-SB
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
wuhan2
dpharma
marathon-new-banner
zzsttmy
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
azteca
advertise1x
pentech
PCT-Banner-210x65
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store

Shouldn´t more people run upper/lower splits?

svenrpb

Active member
Registered
Newbies
Joined
Dec 1, 2018
Messages
351
Following JP for a while now and he preaches upper/lower(maybe not for the REALLY TOP open strong AF guys). His thought proces is you hit everything at least twice a week(Upper, lower rest repeat for example). That means you stimulate a muscle 2/3 times per week instead of just 1(brosplit for example).

For the really big strong open bodybuilders this maybe would dig an recovery hole(even though JP does upper/lower from time to time, and he says he literally sees double the growth from it when he does and can handle it). Of course AAS/GH and stuff does something for protein synthesis, but it also let´s you recover more quick. It seems to be normal/the trend to do brosplits(or PPL) those days because (most) of the really TOP dogs do it, but should we?

*And of course you should train the way you enjoy it yadayada but just some food for thought.
 
Do what works for you, not what others think.
 
With all due respect man you seem to be an experienced guy and your topics are often similar to those of someone who is a beginner. In my opinion you overanalyze too many things.

As for hitting muscle groups twice a week in my opinion it's ok if you train volume, but if you do high intensity your muscles will regenerate but the tendons and other tissues will not last long. I can't imagine doing quads hard twice a week because my knees can withstand it for 3 or 4 weeks at most and I have tendonitis the same with my elbows.
 
With all due respect man you seem to be an experienced guy and your topics are often similar to those of someone who is a beginner. In my opinion you overanalyze too many things.

As for hitting muscle groups twice a week in my opinion it's ok if you train volume, but if you do high intensity your muscles will regenerate but the tendons and other tissues will not last long. I can't imagine doing quads hard twice a week because my knees can withstand it for 3 or 4 weeks at most and I have tendonitis the same with my elbows.
In powerlifting I’d only hit max effort squat and deadlift every 3 weeks..just do hypertrophy work in between..couldn’t recover from the super heavy intense stuff
 
When I started reading forums in 99 seemed like the body part split 1x frequency was the standard. No one talked about "rir" or "rpe" you train a body part hard to failure (high or low volume pick your poison), let it rest, hit it again next week. Sure there were other high frequency programs but this was what it seemed most did.

Over the past few years frequency has been pushed as being ultra important. They cited science and protein synthesis response as why it's superior.

Scholfield himself who seems like the most quoted researcher recently said unless you use very high volume seems like 1x a week is just fine vs 2 or 3. As long as volume is equal.


I personally think the reason so many refuse to accept this and say frequency is important is they rely on outdated data or simply just want to sell their content or program and saying basic simple shit works...isn't novel won't sell or get your name out there.

I think any reasonable split works bro split, ul, ppl, Arnold, full body 4x. Although in my personal opinion the best way to accumulate the most volume is a body part split. You can also essentially train as intense as you want and use intensifiers so because you aren't hitting that part directly in 2-3 days. So for guys who don't like to hold back works great and is a fun way to train. Also great for people who aren't in tune with their body or suck at programming because you don't have to manage fatigue as much with low frequency.
 
It is the only split i have ever done; upper / lower.

Have done it with a day off in between and also upper / lower ‘back to back’ then a day off, rinse and repeat, weekends off.

Made some of my best gains on the last splint, 4x per week but it was enhanced TRT 😉 600 mg a week, Dr. scripted. (Great gains but felt like shite.)
 
Do whatever feels right for you… but try out different things though. I always did the bro split and loved it. 2,5 years ago tried out push pull legs for 1 year, and after that tried upper/lower split. Hated the push pull, medium liked the upper/lower split but now again back on the bro split with quads and hams on different days and loving this. Got my motivation sky high again and also seeing better gains than the other splits. Everybody is different, if you have a coach who only pushes his preferred split then he’s not a good coach imo.
 
If you think about it. DC was preaching the 3 way split for most people right up to advanced. 3 way split was essentially upper lower. Like others have said the best routine is the one you enjoy and will stick to
 
With all due respect man you seem to be an experienced guy and your topics are often similar to those of someone who is a beginner. In my opinion you overanalyze too many things.

As for hitting muscle groups twice a week in my opinion it's ok if you train volume, but if you do high intensity your muscles will regenerate but the tendons and other tissues will not last long. I can't imagine doing quads hard twice a week because my knees can withstand it for 3 or 4 weeks at most and I have tendonitis the same with my elbows.
Makes my knees hurt just thinking of twice a week!!!!
 
It is the only split i have ever done; upper / lower.

Have done it with a day off in between and also upper / lower ‘back to back’ then a day off, rinse and repeat, weekends off.

Made some of my best gains on the last splint, 4x per week but it was enhanced TRT 😉 600 mg a week, Dr. scripted. (Great gains but felt like shite.)
I recall you posting this before and I believe you have also ran full body 3x a week. Any chance you could provide more detail on the UL split, I assume 1-2 sets per part per workout?
 
Do whatever feels right for you… but try out different things though. I always did the bro split and loved it. 2,5 years ago tried out push pull legs for 1 year, and after that tried upper/lower split. Hated the push pull, medium liked the upper/lower split but now again back on the bro split with quads and hams on different days and loving this. Got my motivation sky high again and also seeing better gains than the other splits. Everybody is different, if you have a coach who only pushes his preferred split then he’s not a good coach imo.
With legs split are you doing 6 days a week? Or just removing arm day and pairing them with chest and back?

I've also seen people run it with a touchup day to get 2x frequency for a lagging part

Chest tri
Back bi
Legs
Shoulders
Off
Weak parts (1-2) or full body
Off
 
U/L is probably the perfect program for 80% of the lifting population.
They arent newbies anymore, but they arent advanced either, nor are they executing exercises at 110%.

And although JP is not a fan of bro splits, he and Corinne move guys to bro splits when they eventually grow huge and have lagging bodyparts.
At that time you NEED to have a full day to focus on one body part. But again, he has sad that most guys will never get to a huge size where a lagging body part is even noticable. Hence, run U/L into the freaking ground.
 
With legs split are you doing 6 days a week? Or just removing arm day and pairing them with chest and back?

I've also seen people run it with a touchup day to get 2x frequency for a lagging part

Chest tri
Back bi
Legs
Shoulders
Off
Weak parts (1-2) or full body
Off
My split is like this:
Quads + calves
Chest + 1 tricep exercise
Back + 1 bicep exercise
Rest
Shoulders + 1 chest exercise
Hamstrings + lats (lighter work)
Arms
Rest

Sometimes I train 2 days and then a rest day if there is no other option, just depends on the week.
 
My split is like this:
Quads + calves
Chest + 1 tricep exercise
Back + 1 bicep exercise
Rest
Shoulders + 1 chest exercise
Hamstrings + lats (lighter work)
Arms
Rest

Sometimes I train 2 days and then a rest day if there is no other option, just depends on the week.
I like the sound of this. Does getting a little blood in these muscles seem to aid in recovery from your primary day? What are your thoughts behind this? I’m interested in this for sure.
 
I love higher frequency for everything but legs and biceps.
My elbows get inflamed with frequent direct arm work.
And anyone who can do legs every 2-3 days likely is training low RPE.

If you can balance your intensity/volume/frequency high volume is scientifically superior but in terms of practicality it’s ridiculous to train everything everyday if it’s not your career.
 
I recall you posting this before and I believe you have also ran full body 3x a week. Any chance you could provide more detail on the UL split, I assume 1-2 sets per part per workout?
I always try to do one isolation and one compound exercise per body part. And I try to work each muscle in the contracted and in the stretched position.

Nothing special exercise wise. Just the basics. Always included dips and chins. Never did bench presses or any similar movement. And no overhead presses.

Around 20 reps for lower body, 8 to 12 for upper body.

1 - 2 work sets per exercise. 1 - 2 or 3 exercises per body part.

Each and every workout, regardless of the split, took less than one hour.
 
I always try to do one isolation and one compound exercise per body part. And I try to work each muscle in the contracted and in the stretched position.

Nothing special exercise wise. Just the basics. Always included dips and chins. Never did bench presses or any similar movement. And no overhead presses.

Around 20 reps for lower body, 8 to 12 for upper body.

1 - 2 work sets per exercise. 1 - 2 or 3 exercises per body part.

Each and every workout, regardless of the split, took less than one hour.
Big fan of dips and chins, especially supersetted. So you built your chest primarily using just dips?
 

Forum statistics

Total page views
580,267,280
Threads
139,188
Messages
2,868,486
Members
161,724
Latest member
yellowbird1
NapsGear
HGH Power Store email banner
yourdailyvitamins
Prowrist straps store banner
yourrawmaterials
3
raws
Syntherol Site Enhancing Oil Synthol
aqpharma
yms-GIF-210x131-Banne-B
PM-Ace-Labs-bottom
ezgif-com-resize-2-1
MA Research Chem store banner
MA Supps Store Banner
volartek
Keytech banner
thc
Godbullraw-bottom-banner
Injection Instructions for beginners
finest-gears
PCT-Banner-210x131
FLASHING-BOTTOM-BANNER-210x131
Back
Top