getting away from body part splits

Discussion in 'Fitness & Nutrition' started by jonno, Feb 25, 2010.

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  1. jonno

    jonno New Member

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    anyone have a good upper/lower or push/pull routine they recommend?
     
  2. kopetzki

    kopetzki Banned

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  3. kopetzki

    kopetzki Banned

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  4. knight42

    knight42 OT Supporter

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    those are both pretty good and very similar to 5/3/1
     
  5. NUDES

    NUDES New Member

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    The stuff posted above is fine. The dual factor shit is actually just like a heavy upper, light upper, heavy lower, light lower.

    I'm going to try doing a DC style 4 day split. But not do Rest Pause on both days, just one.

    If Tumbles stops working out 6 days a week we can rock it together :coold:
     
  6. erok81

    erok81 All your canyons are belong to me!!

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  7. mandrew

    mandrew New Member

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    west side for skinny bastards part III

    it's almost entirely hypertrophy work except for three exercises per week (two max effort one plyometric).
     
  8. RICK RO$$

    RICK RO$$ Active Member

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    yeah any kind of westside style approach would work

    1 heavy day, 1 speed/volume day for upper/lower
     
  9. Hood Moses

    Hood Moses I part the Black Seas...

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  10. mandrew

    mandrew New Member

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    some variations of 5/3/1 are also upper/lower.


    "Triumvirate":

    main lift 5/3/1 programming
    assistance lift
    assistance lift for antagonist muscles

    "boring but big":

    main lift 5/3/1 programming
    same main lift 5 x 10
    antagonist assistance work 5 x 10


    i like boring but big for military/bench and triumvirate for sqat/dl. Both will give you a pumped up feeling but you still get stronger.
     
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