Jordan Peters' Upper Lower: legit?

Bigger Stronger Leaner
1

I am really into the the belief that 99% of what you need to get big is getting stronger in 6-20 rep range in a range of exercises, training hard (to failure or close to it) and push your weight up.

This is why theoretically I would embrace bodybuilding methods that are 100% driven by the goal to achieve progress (like DC training).

Now, here’s trainedbyjp Upper Lower. Is he gone too far with “low volume?” One of the main complaints of DC training is that it may be too low volume, but here we have even less (2 straight sets vs 1 RP + 1 weighted stretch)

" Basic compound training consisting of an upper , lower split is so damn effective, why do I stil see so many guys going in just to do arms, that’s a wasted session. That’s a wasted Opportunity across the year to stimulate more muscle groups.

In all seriousness the most effective split I have ever used is an upper lower split. Here is a great example for you guys…

Upper 1

flat dumbell bench press 1x8-12 , 1x12-15

push press 1x8-12, 1x12-15

Dips 1x8-12, 1x12-15

under grip chins 1x8-12, 1x12-15

Snatch grip deadlift 1x8-12 , 1x12-15

Rest

Lower 1

Lying db ham curl 1x8-12" 1x12-15

glute ham raise 2 sets to failure

Leg press 1x8-12 , 1x12 -15

Lunges 1x20 each leg

Calfs 10second eccentric, 5 second stretch , 1 second up phase

Rest

Have 3 variations of each session, hitting the body part from diff moves. Log book everything, progress everything , if you are trying to lose fat just have carbs at the workout perimeter. No pwo cardio ever.

This stuff is simple guys, get in work hard, stay consistent, progress your lifts… When progressions stall eat more !
JP"

I would like to try anyway, however I’m afraid that the lack of volume would hinder my progress

2

Not at all.

Most who say this aren’t training to failure while utilizing a program specifically designed at reaching failure. Give DC training a few months of linear progression and watch yourself dying to keep up with your last training session. JP’s training can be lumped in with this statement.

It won’t.

2 Likes
3

Another couple of points, which are more personal

  1. Will I be able to “stimulate” a muscle with “only” two sets?
  2. Will I be proficient at any exercise (expecially the ones which are more technical) if I do any exercise “only” every third workout?
4

how has your progress been since starting your residency?

5

If you couldn’t, then I have bad news about every set you’ve ever done.

What exercises would you be performing that you are not currently proficient in? Which ones are ‘technical’ to you?

These are sets to absolute failure, which are so different from regular sets that it’s almost unrecognizable.

6

I still haven’t figured it out.

finish a set. yeah, that was to failure. watch the video. The last rep was as fast as the first.

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7

Decent to be honest, I was able to train full body a couple of times per week. I was thinking to up my overall training frequency to three times per week with slightly shorter workouts (like the ones above), like training MWF alternating upper and lower (what’s usually referred to as ABA BAB, I guess).

The hardest part was to learn how to be more flexible with my schedule than I used to, to maybe workout at odd hours, to miss a workout every now and then and to catch up on that missed workout and so on

2 Likes
8

I am training with mostly basic exercises (bench press, bent over row, chins, standing ohp, barbell squats, SLDL and a few others). So, If I start a routine like this, let’s say for chest I will have for example an incline dumbell press and a incline smith press, which are movements I may have never done/not done in a long time
I guess I would feel alien to both for quite a long time if I did them just once every 2 weeks or so.

9

You come across as one of these people (and there are many) that completely overthink their training. You can absolutely grow from doing only set work per exercise. You train hard, take that exercise to failure and do so progressively with heavier weights and more reps, you get bigger and stronger so long as you’re eating to support recovery. If this is something that interests you, run it. See for yourself. Whatever you do, give it 100% and believe in it if you want the best possible results. Do not second guess yourself, just give max effort.

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10

My last session on incline press it looked like someone had paused me at the half way point. I was pushing it for about 30 seconds like an isometric without it moving up or down refusing to give up :joy:

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11

This stuff all works, but if you’re not automatic with your technique it may just not be the right time for you yet. The higher volume stuff gives you more practice reps but also lets you “make up” for sloppier ones. The low volume stuff absolutely works once you’re at a point you’re confident taking these sets to failure.

Edit: I should have put an “in my opinion” in there. I used DC off and on for quite awhile and really liked it.

5 Likes
12

That’s exactly my point. I don’t think it is overthinking: how can you really be stimulative with such a low volume and a technique that’s not “automatic” being the exercise novel to me, and practicing that exercise only once every 3rd workout? (which means every 2 weeks in this scenario).

Or I might spend some time widening my exercise selection, and once I’m familiar (after a month or so) with them I might start to train like this.