upper and lower 2x's a week?

[maxsupplements]

hey fellas. a friend of mine and I were just shooting the bull about different training techniques, and i got to thinking. i know you probably wouldnt tax your muscles to the max, as you would be draining yourself soo much, but would you think or even consider training upper, lower, upper, lower as a 4 time a week training split?

i would imagine the workouts would be long. but how would this affect growth potential? i have been doing split workouts (ie; biceps back, chest tris front delts, legs, shoulders and upper back) for the past year or two, and thought this might be an idea..

is there any science behind this possibly working?

 

[oldfella]

hey fellas. a friend of mine and I were just shooting the bull about different training techniques, and i got to thinking. i know you probably wouldnt tax your muscles to the max, as you would be draining yourself soo much, but would you think or even consider training upper, lower, upper, lower as a 4 time a week training split?

i would imagine the workouts would be long. but how would this affect growth potential? i have been doing split workouts (ie; biceps back, chest tris front delts, legs, shoulders and upper back) for the past year or two, and thought this might be an idea..

is there any science behind this possibly working?

Ya the workouts would take too long and would not be as productive IMO. Pick two body parts and do them twice a week. Chest and tri's, Back and bI's, legs and shoulders or something like this. Just split the body parts up so you hit them twice in seven days.

 

[Amazon Doll]

if someone only has 4 days in a week to workout I like a push/pull system.

Mon & Th
pull muscles

hamstrings
lats
biceps
abs

Tues & Fri
push muscles

quads
chest
delts
triceps

I consider this a beginer to intermediate program, not for someone wanting to really grow muscle

 

[buldog9]

Thats the only way I can grow.Im 52 been lifting on and off for 32 years.Tryed every thing under the sun EVERY thing. Done a lot of gear done a little gear it makes no dif its the only way for me.Do only 3 to 4 sets change the reps between 3 to 10.Some times I do 20 reps I change when ever i fell like it.Two exersises per body part,rotate the body parts every so often.Upper monday, legs tue,wensday rest,upper thursday friday legs. Takes me from 1 1/2 hrs to 1 3/4 hrs.Almost no resting.I know theres a lot of Knowledgable people on this board that will diagree.Thats OK Im not telling you what to do Im telling you what I have to do. Im 6' 215 I stay at about % 6 bf.

 

[db006]

Thats the only way I can grow.Im 52 been lifting on and off for 32 years.Tryed every thing under the sun EVERY thing. Done a lot of gear done a little gear it makes no dif its the only way for me.Do only 3 to 4 sets change the reps between 3 to 10.Some times I do 20 reps I change when ever i fell like it.Two exersises per body part,rotate the body parts every so often.Upper monday, legs tue,wensday rest,upper thursday friday legs. Takes me from 1 1/2 hrs to 1 3/4 hrs.Almost no resting.I know theres a lot of Knowledgable people on this board that will diagree.Thats OK Im not telling you what to do Im telling you what I have to do. Im 6' 215 I stay at about % 6 bf.

sounds like youve done everything but eaten more food......

 

[STEEDA69]

This actually works VERY well for me as well!

I usually do CHEST / BACK / SHOULDERS on Monday and Thursday and
LEGS / ARMS on Tuesday and Saturday (off on Weds, Fri, Sun).

I rotate heavy one workout, Medium/light the next. Two exercises/bodypart (except arms, only 1 exercise); 3 sets/exercise; 8-10 reps/set! After 5 weeks I add one more set/exercise and drop the reps to 5-7.

Usually doesn't take me any longer than 75 mins to complete at most!

Much like bulldog, I've tried every routine under the sun at least once and I've repeated this routine the most. Been training for quite a while also (not quite as long as bulldog though) and have done my share of AAS, HGH and all that good stuff. I ALWAYS make significant gains in both size and strength on this routine!


JD~

 

[buldog9]

food

I have all ways told friends, Food costs more than all the AAS, suplement and gym dues combined.Believe me I eat 6 good meals a day.The proten drinks seam to only make me gain fat,Ive tryed many.Im going to try the LBA's when money alows.I spent a disapointing sumer cycle with little gains and after returning to the old tryed and true did my gains start.

 

[maxsupplements]

sweet...

well, i as well, have tried many different ways of training. not nearly as much time under the iron, but after 9 years, i seem to have gotten to a genetic MAX. i have done a few cycles, dabbled with some peptides, and have learned that no matter how much food i eat, and how often i train, when i am off, i seem to lose muscle. period. even at 4500 cals a day. and clean. but ya know, i was just thinking that i have never really tried this, and did try it last week, and it was actually fun. the pump was AMAZING. and then i was really sore and tired when i went home. actually more so than i have been in a long time. so, i am going to give it a run. currently at 6%bf 183-5lbs 6ft. i know, may not be the bulkiest of you guys, but i am not genetically built to be a bodybuilder. lol.. more of a really ripped jeans model or something.

thanks for you guys opinions...

if anyone else has anything to add, feel free!

 

[lucian]

...

the upper lower would work great depending on the volume and intensity. there are a few ways to do it but you gota find the one that works for you.
lucian

 

[dragonfire101]

Im doing a push/pull that I have not done in yeras and loving it. Getting big and strong.

Tue.

Chest:
Bench 5x5
Incline Flys 2x10-15

Shoulders:
Smith Machine Shoulder Press 5x5
Lateral Raise 2x10-15

Triceps:
Skull Crushers 3x8-10

ABS:
Whatever I feel like that day

Thurs.

Legs:
Trap Bar Deadlifts 5x5
Leg Curls 3x10, 2 drop sets
Hypers 2x10
Reverse Hypers 2x10
Seated Calf raises 3x10-20

Back:
Lat Pulldowns 5x5

Bis:
Hammer Curls 3x8-10

Sat.
Chest:
InclineBench 5x5
Flat Flys 2x10-15

Shoulders:
Dumbell Shoulder Press 5x5
Bent Lateral Raise 2x10-15

Triceps:
Close Grip Press 3x8-10

ABS:
Whatever I feel like.

Sun.

Legs:
Leg Press 3 x10-20 rest pause
Leg Extensions 3x10,2 drop sets
Standing Calf Raise 3X10-20

Back:
Barebell Rows 5x5

Bis:
Barbell Curls 3x6-10, drop sets and rest pause used

 

[RazorCuts]

I think its one of the best ways to train. I like Steeda's version but have found out rotating Chest-Back-Shoulder with Legs-Arms everyother day even works better. It seems hitting a muscle group every fifth day seems to be the best rotation. There is some overlap with arms but as long as you keep your arm work to a minimum you should be fine. 2-3 sets of 2-3 movements for large bodyparts works great and 1-2 movements for small.

Max you can also try this. Still a great way to add size and strength.
http://www.professionalmuscle.com/forums/showthread.php?t=17408

 

[Drago]

jeff everson had a similar routine in muscle fitness i think.

he said it will be good for a bodybuilder who train 2-3 years and for a competitive bodyb. too.

legs-chest-back - delts-biceps-triceps-hamstring-calves


i tried it maybe 7 year's ago and made very good gains in weight and lifts.

i was working hard, don't eat so much, half sup sup. , traing 3 times a week and my weight was 10 pounds heavier when i train with a more conventional routine with all the rest, the food and the supplements i need

 

[doug1]

I have all ways told friends, Food costs more than all the AAS, suplement and gym dues combined.Believe me I eat 6 good meals a day.The proten drinks seam to only make me gain fat,Ive tryed many.Im going to try the LBA's when money alows.I spent a disapointing sumer cycle with little gains and after returning to the old tryed and true did my gains start.

i like your style, broken out from the latest popular belief system of what is supposedly essential for training and diet. please keep posting here, i will certainly be tuning in. i quit taking protien powder months ago, never felt or looked better.

 

[Ashop]

hey fellas. a friend of mine and I were just shooting the bull about different training techniques, and i got to thinking. i know you probably wouldnt tax your muscles to the max, as you would be draining yourself soo much, but would you think or even consider training upper, lower, upper, lower as a 4 time a week training split?

i would imagine the workouts would be long. but how would this affect growth potential? i have been doing split workouts (ie; biceps back, chest tris front delts, legs, shoulders and upper back) for the past year or two, and thought this might be an idea..

is there any science behind this possibly working?

I like it. Kind of a DC style training. More frequent training less volume.