Dirk Emmerich: My 4 Day Upper Lower Program For Maximum Growth & Longevity!

[@spodergibbs5088]

Outstanding insight. His training is very interesting to watch. Super humble guy too by the sounds of it. Always learning and sharing info/experiences

[@shuhelahmed4433]

upper and lower split seems to be the gold standard for nattys

[@Nik2555]

I mean really it’s a 1 body part split of shoulders and arms, quads, chest and back, hammies and calves

[@stedros]

I alternate upper/lower Tuesdays, Thursday & Saturday. Works well over 40. In 20s can do Mon/Tues & Thurs/Friday. I’m a natty beast at 42

[@longevitymuscle]

Definitely a go-to for many, for sure!

[@ROSSNEWHAM]

Regular upper/lower will give too much stimulus for lower body compared to the intricate musculature of the upper body

[@stedros]

@@ROSSNEWHAM you can play around, have a quad focused lower and a hamstring focused lower. Doesn’t mean all out squats every 4-5 days

[@wesrobinson7506]

Thank you for all your content! And especially for time stamps! 👍

[@travman228]

In my 40s coming back after injury, this is a great video to consume. Excellent interview!

[@TimCee2.0]

I watch every episode! Changed my life once I stopped watching PED users, down 35lbs and got abs for the 1st time in my life. LONGEVITY ROCKS!!!

[@longevitymuscle]

Thanks for sharing and for tuning in Tim! 🙏

[@TimCee2.0]

Anytime, give it 6 months to year and you will be interviewing me too! Let's get these gains!

[@ParvParashar]

Loved the video! Highly insightful and informative as always. Phenomenal stuff. 🙌

[@NJN23]

as always very interesting! Looking at his routine you put up in the video, he does low volume (like 6-9 sets per body part per week), and low frequency (basically each individual body part once a week). It's so interesting, based on these great interviews with these top natural bodybuilders, how the volume and frequency can differ so much from bodybuilder to bodybuilder.

[@juantaberner1734]

Do not forget that he is a genetic freak thus this could be the reason that this approach works for him. So it’s not something one with average genetics should you just copy and hope for the best.

[@longevitymuscle]

Hey Nick, thanks for tuning in and for sharing! Something to consider with the routine, and for those reading this, there will be overlap (to varying degrees) and for some body parts and even exercises Dirk is actually directly training with a 2x per week frequency, but in a manner that caters to his goals, recovery needs etc. vs. a more traditional/generalized upper lower routine where the same exact exercises will get repeated in the same week but with different rep ranges (this is just an example, of course there are many different ways to structure an upper/lower program)

[@damiangilas6908]

Thanks for that video!

[@riccardo8278]

Pure gold here

[@chakrow]

Very good sharing, thanks guys

[@LarryShipeWorld]

Watched 2x good interview 👌

[@NJN23]

Me too!

[@longevitymuscle]

Thank you Larry! Glad you enjoyed it.

[@longevitymuscle]

@@NJN23 Thanks Nick!

[@RickyEndicott]

Thanks Kenny, great video. Your guest today likes training each body part twice a week. It seems like most naturals work each body part once a week. I need at least 4-5 days between each workout. Thanks again

[@Kitten_Party]

I like in between. Upper lower split mon wed Friday on two week schedule so either lower or upper is 2x weekly one week and once next week.

[@dennisnordlund902]

@@Kitten_Partythat’s my prefered as well after trying all sorts of splits. I however put in one or two upper exercises on my lower days for shorter periods if I want something like shoulders or arms to get a little extra stimuli.

[@Shauntomac]

If you need 4 to 5 days to recover then you could reduce volume. I'm doing upper lower, 2 on 1 off repeat, 2 sets backoff style to failure

[@NJN23]

If you look at the routine he put up during the interview, he does everything once a week

[@longevitymuscle]

Thank you for tuning in, and for sharing this! It's worth mentioning here, when you consider the overlap that occurs when training, a lot of the "body part splits" really just end up being a "less obvious" version of an upper/lower. For example the "bro split" where each body part is supposedly trained 1x per week, really just ends up training certain parts of the upper body 4x per week and certain parts of the legs 1x per week (maybe 2) depending on what exercises are involved and how it's structured exactly. For example, if deadlifts are placed on "back day" and you have a separate "leg day", and/or if deadlifts are placed on "leg day" and you a separate "back day", your back and legs are involved either way (to varying degrees, of course depending on the exact load, variation selected and execution as well, relative to the person) that's not considering all the other muscles involved with deadlifts! This is why many struggle to know exactly where to place them in a program. Another example is having an arm day that includes dips and then having a "chest day" and a "shoulder day" (which of course, if any pressing is involved - especially if they are "closer grip" variations, includes triceps, even without including any "isolation" work on these days) or having "rear delt rows" on "shoulder day" and then having a "back day", the overlap between pressing on both the "shoulder day" and the "chest day" etc. etc. A lot of the frequency discussion (regarding how often a muscle group is being trained) really depends on the exact exercises that are being included and on what days they are included, and how they are being executed as well. A "true" 1x per week frequency would be as simple as training with a full body routine, one day per week or perhaps a full upper body one day of the week and a full lower body another day of the week.

[@peetos-chan2835]

💪💪💪

[@longevitymuscle]

🙏💪

[@carnivore-muscle]

Present

[@jamesfahy9954]

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