[quote]Dirty Tiger wrote:
Phill, Your Idea for an Upper-Lower split sounds interesting.
The more think about it the more I like it…Would you mind elaborating?
A simplified split routine may be in my future. [/quote]
Sure not a prob and really VERY simple. All the routines I have been following the past year or so no matter if upper/lower, full body, day split all revolve around the use of 6 exercises and then filling in after that how I see fit. WShat needs hit or even what I want to do. Yes even direct arm work, machines, etc… The thinking being that if (like Dan John says) you eat the BIG toad first that palte of smaller frogs is much easier to eat. Or simply do the MEAT of the cake first and gthe rest is just the icing.
So each of the following get 20 mins deveoted to them every week. Bench Press, Standing overhead press, Chins, bent over rows, DL and squat. Reps etc. Go by feel like a stated prior. the plan is to go heavy but sometimes it boils down to doing fewer sets of more reps, or less load more reps, othetr days it may just feel like the DAY and Ill go for that new PR aiming always to do BETTER in the 20 mikns I allow. 20 is up so is that exercise.
The upper lower im doing now is this
upper #1
Bench press
BO row
Upper #2
Chins
OH press
Lower #1
DL
Lower #2
Squat
Then LIke I said I fill in really it gets VERY instinctual here usually, Hitting what doesnt feel like it did. That might even be just one HARD set to failure etc… Right now im being a bit more structured in the choices and using damn near all compounds as well aside from a few iso’s like BB curls etc…
Its simple but it works. One thing though is you only get out what you put in. Its your choice on the loading reps etc… One has to really know how to TURN it the hell on. To push them selves. The sets, reps, and loads wont do it for you. Those arent prescribed and RARELY will I get say large sets of the same # of reps. aside form maybe a ton of sinlges or doubles. The fatigue sets in and adjust the reps for me. The main thing being no matter the sets reps load PUSH it to edge every w/o.
Oh and recently just added in an unloading week every three where I drop the time for one week to 10 mins per exercise. Cant tell you the outcome on this yet as Im in the middle o
If thats not clear and is of interest just ask.
Phill