Benefits of upperlower split?

Discussion in 'Fitness & Nutrition' started by caucasion, Oct 25, 2005.

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  1. caucasion

    caucasion New Member

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    Okay the split that ive read on ot:
    upper
    lower
    off
    upper
    lower
    off
    off

    is recommended by countless posters on here. now the benefits of this workout (as i see it) are that you have enough rest in between working out and have hit each muscle group two days a week. the question i have is wouldnt doing chest. shoulders, arms(tris bis forarms) back all in the same day while still doing 4-5 workouts per muscle group keep you stuck in the gym for an hour plus. if not, youll burn out from doing so much. if you split half your upper into two days (chest and shoudlers one day, back and arms the other), then you're only doing it once aweek. can someone clarify this for me?
    :sadwavey:
     
  2. JAFAR

    JAFAR FPS whore OT Supporter

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    I'll take a crack at this one.

    Seems to me that people who recommend the U/L split tend to stick to a total of 4-5 lifts for overall upper or lower body strength, rather then 4-5 targeting each muscle group.
     
  3. shastaisforwinners

    shastaisforwinners OT Supporter

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  4. JAFAR

    JAFAR FPS whore OT Supporter

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    For those that don't want to register:

     
  5. Perplexed

    Perplexed OT Supporter

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    Upper/lower FTW.
     
  6. shastaisforwinners

    shastaisforwinners OT Supporter

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    theres more info in that thread about why 2x per week is better
     
  7. caucasion

    caucasion New Member

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    cool, thanks for the info. also, how long have you been on the upper lower split and what kind of results are you getting?
     
  8. uf20wop

    uf20wop OT Supporter

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    :bowrofl: :bowrofl: :bowrofl: :bowrofl:

    ;) :love:
     
  9. Perplexed

    Perplexed OT Supporter

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    You look like the pillsbury dough boy
     
  10. uf20wop

    uf20wop OT Supporter

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  11. Phineas Q Stork

    Phineas Q Stork Active Member

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    I think one of the best things about the split is that I'm not sore as shit all the time
     
  12. caucasion

    caucasion New Member

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    hah
    so you do shoulders, chest, arms, and back all in one day? how many workouts per?
     
  13. btatedash

    btatedash New Member

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    if you use compound movements as the base of your program (i.e. bench, rows, pullups) you can pretty much eliminate direct arm work. this helps keep your workouts shorter
     
  14. btatedash

    btatedash New Member

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    just laugh when his progress stalls and you keeping getting bigger/stronger
     
  15. Hpower

    Hpower GO GATORS

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    this is what I do but I usually miss the second leg day since i play sports and don't want to be sore.
     
  16. shastaisforwinners

    shastaisforwinners OT Supporter

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    been doing a modified version of that for 5-6 weeks... volume is scaled back a bit since I'm dieting. I've been consistently gaining strength on it, which isn't the easiest thing to do while in a caloric deficit... I like 2x (or more) per week for a lot of reasons, the main ones being:

    1) I'm much less sore than I was on 1x/week
    2) It's easy to incorporate periodization/wave loading/etc
    3) Protein synthesis generally returns to baseline about 48 hours after training a muscle (non-AAS users)... if you aren't going to failure or training retardedly, your cns and muscle are ready to go again.
    4) Motor learning doesn't fall off as much, since you aren't waiting 7 days before doing the same or similar movement.
    5) 1x/week is highly inefficient for pretty much everyone, based on everything I've read. I'm sure Pur, Filmy, etc disagree, however ;)
     
  17. shastaisforwinners

    shastaisforwinners OT Supporter

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    a mix of both... more pl right now, since I'm dieting. The original routine is BB oriented, with a side of strength.
     
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