T Nation

Good Upper/Lower Split?

Which one is better?

Upper
Lower
Rest
Upper
Lower
Rest
Rest

or

Lower
Upper
Lower
Upper
Lower
Rest
Rest

?

1st week: upper
rest/ moderate aerobic
lower
rest/moderate aerobic HIIT
upper
2nd week alternate upper/lower days

and get real work and tecovery

ROFL… if you eat, both are OK.

But personally - heavy squats & deadlifts beats the shit out of me, so I do them before every ‘off day’.

[quote]SWAD1987 wrote:
ROFL… if you eat, both are OK.

But personally - heavy squats & deadlifts beats the shit out of me, so I do them before every ‘off day’. [/quote]

Seriously…if you’re squatting and deadlifting…you’re gonna need that extra day of rest in the middle for recovery…go with the first one! (if it’s doable with your weekly schedule/life)

Well, the most important thing to keep in mind is that monday is international chest day, so if your first upper day is chest/back focused, I’d do it tuesday, or later to avoid competition for a bench. Other than that, it doesn’t really matter.