T Nation

Strength Circuit Recovery, Upper/Lower Days


#1

Hi Coach.
I like very much Streght Circuit Programs (like Bult for Bad), but I will hard to recovery when I do full body workout.

What do you think about separate upper and lower body days?

Thanks.


#2

Sure, although personally I would prefer a push/pull division.

Push = quads, pectorals, delts, triceps
Pull = hamstrings/glutes, back, biceps


#3

Right ! Your approch is much more logical.

But just to illustrate the diference beetween people i would like to say that I will procede to Upper/ Lower Split.

I think my performance suffer when I need to switch upper body exercises to lower body in the same workout.

Thanks for the response.


#4

what would a push/pull (ct’s split) built for bad strength circuit look like?

day 1 push
front squat
military press
bench press
optional tricep extension (myoreps)

day 2 pull
deadlift
chin
row
bicep & reardelt (myoreps)

5/4/3/2/1 circuit style? btw 7/5/3 wave is pretty epic as well, i will probably try this


#5

I like the push pull split much of the time, but I will mention that I ran 5-4-3-2-1 high frequency using a 2 way “mixed” split that looked like this:

A)
Trap bar DEADLIFT (or other deadlift)
Military press or steep incline
Chinup/pullup/pulldown
Close grip 2 board press or close grip dip

B)
Front squat (sometimes with a harness, might also try close stance Zerchers)
Barbell row or high pull from high blocks
5 degree decline bench-barbells or dumbells
Barbell curl or EZ reverse curl

I know its a little zaney split but it put OHP and closegrip on a different day than Bench and it put Row and Curls seperate from Chins.


#6

Interesting…basically full body everyday, in line with the spirit of built for bad orignally. but exericse variation to to avoid burnout, like it. how were the results (physique/strength)?

I’m experimenting with higher rep waves like 7/5/3 for more size and also the original built for bad…i felt like i was doing more work changing the plates on all the bars going from 2 reps to 1 rep than the actual exercise!


#7

Call them racking gains!