Lower 1 you'd squat, plus maybe SLDL. Lower 2 you'd Deadlift, plus maybe front squat.
I've been doing upper lower for a few weeks now.
Like this.
Hack Squat (Can't squat, bad shoulder) supersetted with
RDL 5 sets each
Leg Ext suppersetted with Leg Curl 3 sets each
Upper
Bench (light, bad shoulder) supersetted with
Row 3 sets each
Military Press (again light) supersetted with
Pull Up 3 sets each
Bench Dip supersetted with
Curls 2 sets each
Calves abs every 3rd workout
You do not have to superset, I do for the cardio effect.
What are your training goals?
The after starting strength wiki has a few upper/lower splits
You could also consider WS4SB as each of the 4 workouts are different. I would, however, suggest doing PPP for squat and bench as the Max lifts as opposed to using the conjugate method
Squat bench and deadlift and add in accessory work. If you want something that's more structured I suggest west side for skinny bastards. Much more geared towards athletes who already train for there sports with just strength aims in the gym. Are you still playing rugby this year?
push/pull/legs?
Like you say: Upper , lower , upper. Lower , upper , lower.
Use bench and mil press as your two main upper lifts, and squat / dead as your two main lower, alternating days.
So upper 1 you'd bench, plus other (perhaps dumbell shoulder press etc. Upper 2 you'd mil press, plus other (perhaps dumbell bench etc).
Lower 1 you'd squat, plus maybe SLDL. Lower 2 you'd Deadlift, plus maybe front squat.
That way you're not getting bored, and you're changing the neural and muscular stimulation.
Like you say: Upper , lower , upper. Lower , upper , lower.
Use bench and mil press as your two main upper lifts, and squat / dead as your two main lower, alternating days.
So upper 1 you'd bench, plus other (perhaps dumbell shoulder press etc. Upper 2 you'd mil press, plus other (perhaps dumbell bench etc).
Lower 1 you'd squat, plus maybe SLDL. Lower 2 you'd Deadlift, plus maybe front squat.
That way you're not getting bored, and you're changing the neural and muscular stimulation.
I like this... not a fan of deadies n squats on same day. Grouping heavy dead with the lighter front squats and heavy back squats with the light stiff leg's is a better option imo.
I like this... not a fan of deadies n squats on same day. Grouping heavy dead with the lighter front squats and heavy back squats with the light stiff leg's is a better option imo.
I suggest you jump onto Starting Strength.
You'll be benching at most 2x/week and the lower volume on the squat/deadlift will have you recovering smoothly. I was on SS until I hit a squat 1RM of 170kg
+1Like you say: Upper , lower , upper. Lower , upper , lower.
Use bench and mil press as your two main upper lifts, and squat / dead as your two main lower, alternating days.
So upper 1 you'd bench, plus other (perhaps dumbell shoulder press etc. Upper 2 you'd mil press, plus other (perhaps dumbell bench etc).
Lower 1 you'd squat, plus maybe SLDL. Lower 2 you'd Deadlift, plus maybe front squat.
That way you're not getting bored, and you're changing the neural and muscular stimulation.
Simple is best man.
Upper 1
Bench 5 x 5
Dumbell shoulder press 3 x 12
Chins x lots
Seated Row 3 x 10
Dumbell Curls 4 x 12
Upper 2
Mil Press 5 x 5
Incline Dumbell Bench 3 x 12
Bent Rows 4 x 10
Skullcrushers 3 x 12
Tricep Pushdowns 3 x 12
Lower 1
Squat 5 x 5
SLDL 3 x 12
Lying leg curls 3 x 12
Leg extensions 4 x 12
Seated Calf Raises 4 x 15
Lower 2
Deadlifts 5 x 5
Front squat 4 x 10
Dumbell Walking Lunges 3 x 12
Standing Calf Raises 5 x 8
Or some variation thereof.
This isn't perfect and you should definitely consider your own body's needs. Don't blindly follow any program some guy on the net gave you. But that's a fairly balanced program. It doesn't focus on strength a lot. It uses one major compound movement for strength at the start of the movement and then moves on to a more traditional bodybuilder hypertrophy split. I'd focus most on the first compound lift of the workout and then worry about the other stuff as less important.
I believe this will give you a good combination of strength progression and pure hypertrophy, which you've said is your main goal.
you should do well on Madcow's 5x5
( a variation of Bill Starr's classic 5x5)
If you have time do it, if not, don't. Remember every time you push pull or squat you are using your core, which is maybe once or twice every session. it might not be sore after, but it sure does get used. Doing 50 situps every day is not going to give you a six pack for the beach, lower bodyfat will. If that is your goal, start eating less and do more cardio.What about for core, thinking twice a week, once at start of week, other at end of week. Planks 1 time and lying leg raises or the ab wheels the other time.
If you have time do it, if not, don't. Remember every time you push pull or squat you are using your core, which is maybe once or twice every session. it might not be sore after, but it sure does get used. Doing 50 situps every day is not going to give you a six pack for the beach, lower bodyfat will. If that is your goal, start eating less and do more cardio.
As to hypertrophy being your goal, which means to get bigger, you simply have to lift heavy and eat. And eat some more. The best way to do this would be with some sort of programming. adding weight every workout isn't working for you anymore, so a program with goals is always going to be best, instead of going "oh i might try a 100 kilo bench today." I reckon you should do some research into WS4SB, that 5x5 program mentioned above, or even 5/3/1 by Wendler. I think WS4SB would be best for you.
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