Upper/lower split good for bulking v. hypertrophy?

Discussion in 'Fitness & Nutrition' started by DCyamaha, Aug 28, 2006.

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  1. DCyamaha

    DCyamaha O-line found

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    I want to bullkkkk!

    after a miserable attempt at cutting (from 185 to 170) at 5'8" i decided i want to bulk with a 4 day routine.

    problem is, i'm having problems finding one with a search. will an upper/lower type routine work well for bulking? If so, can you provide a sample routine that I can work from?!


    thanks all
     
  2. bigdamray

    bigdamray New Member

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    Monday:chest and biceps
    Tuesday:Legs
    Thursday:shoulders and triceps
    Saturday:Back

    I followed this for years and it put alot of size on me.
     
  3. DCyamaha

    DCyamaha O-line found

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    DLs on back day?

    only 1 leg day?
     
  4. ZeroSkillet

    ZeroSkillet Matt Hughes > *

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    For a 5 day routine would it be bad hitting a body part twice a week?

    Here in F&N I hear it is...but speaking to Pro's, reading mags, and such I hear its common practice.
     
  5. bigdamray

    bigdamray New Member

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    I personally know ALOT of pro's and ALL of them train their bodyparts once per week. You go in, blast the fuck out of it, then let it rest. DL's are performed on back day. IF you could make it through one of my squat workouts(that's a HUGE IF) then you'll need a full seven days to recover. If you guys are training things 2 or 3 times per week then you aren't training hard enough.
     
  6. LancerV

    LancerV Something Happened OT Supporter

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    :werd:
     
  7. Devil

    Devil I have become my terror. OT Supporter

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    what kind of stuff did you do for each?
     
  8. DCyamaha

    DCyamaha O-line found

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    whats your leg routine look like?
     
  9. LancerV

    LancerV Something Happened OT Supporter

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  10. ZeroSkillet

    ZeroSkillet Matt Hughes > *

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    Lnace you work out?:ugh:
     
  11. DCyamaha

    DCyamaha O-line found

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    he does speed squats and then RDLs for leg day?
     
  12. LancerV

    LancerV Something Happened OT Supporter

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    No I just dead over 400 without ever touching a weight before :hsughr:
     
  13. bigdamray

    bigdamray New Member

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    Not the leg routine itself...If I were to put you through it!!! Here is a little example of my leg routine when I was bodybuilding.

    Leg Extensions
    100x50 reps
    150x30 reps
    200x20 reps
    stack x failure then drop 50 pounds x failure then drop 50 pounds x failure

    Squat
    135x10
    225x10
    315x10
    405x10
    500 x failure, drop to 315x failure, drop to 225x failure, drop to 135xfailure

    Leg Press
    20 wheels on each side for 100 reps
    24 wheels x 50 reps
    28 wheels x 30 reps
    32 wheels x 15 reps, drop 4 wheels x failure, drop 4 wheels x failure

    Superset
    sissy squats 3 sets of 100
    leg extensions 3 sets of 50

    Stiff legged deadlift
    135x10
    225x10
    315x10
    405x10
    500x10

    Standing or laying leg curls
    5 sets of 15-20 reps

    This was one of my workouts when I was BB, which is what I assume you are doing by wanting to get bigger and bulk. I do not train like this now, I am a powerlifter. I also put this up because it was asked for, I am in no way recommending anyone to do this. If you decide to try it, do so at your own risk. Like I said, it would be much different if I were to put you through it.
     
  14. LancerV

    LancerV Something Happened OT Supporter

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    500 for 10 on SLDL :eek3:
     
  15. Devil

    Devil I have become my terror. OT Supporter

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    you dont pull 400, lol

    you're apparently in a cutting phase most of the time and you lied about pulling 400 before

    so until you provide vids, stfu

    oh and il+1
     
  16. DCyamaha

    DCyamaha O-line found

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    why do you go high reps with leg extensions? hypertrophy range is 8-12 reps amirite?
     
  17. LancerV

    LancerV Something Happened OT Supporter

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    Ill get a video of 315 against two bands
     
  18. bigdamray

    bigdamray New Member

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    High reps with heavy weight. Push yourself beyond your limit. You have to be mentally stronger than you body. During this time, it was all about survival!! Again, this is not a recommendation, just something that I have done in the past that took me to the next level. All you need to do is concentrate on lifting heavy and train each bodypart once per week, if you were powerlifting I would recommend something different. There is no set number of reps or sets for anything. What works, works and what doesn't, doesn't. Also, what works for me may not work for you and vice versa.
     
  19. DCyamaha

    DCyamaha O-line found

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    my fucking thread you dumb cock gobblers :madfawk:
     
  20. DCyamaha

    DCyamaha O-line found

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    so then does it matter if I do a 4 day or three day split. so long as i hit each body part hard once a week?
     
  21. LancerV

    LancerV Something Happened OT Supporter

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    Did you do this naturally also?
     
  22. ZeroSkillet

    ZeroSkillet Matt Hughes > *

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    But last I saw a picture, you looked like a fat lesbian slob
     
  23. MaineSucks

    MaineSucks OT Supporter

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    the one thing people overlook is the fact that the majority of this forum doesnt even have a base to work with. Most people here need to be on some sort of compound split so they can actually build some sort of base to work with, then worry about hitting individual muscle groups.

    IMO and upper/lower split with lots of heavy compound movements would be ideal. Its been shown over and over again that compound movements build more muscle then isolation movements.
     
  24. bigdamray

    bigdamray New Member

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    Yes and no. We trained chest and bi's because our shoulders and tri's were trashed from training chest. I feel that one day needs to be dedicated to legs. We trained shoulders and tri's because they were fresh and ready to go. We would do up to 30 sets of back, you can never get your back too big.
     
  25. DCyamaha

    DCyamaha O-line found

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    example of upper/lower split as originally requested??
     
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