Drawbacks Of The UPPER/LOWER Training Split (AJ Morris Explains)

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Күн бұрын

Пікірлер: 32

@patrickjulius7352 11 ай бұрын

I love upper lower. But I never do two days in a row. Just MWF alternating. Upper days aren't that bad. Two compound pushes, two compound pulls, bicep iso, tricep iso, and lateral delt iso. two sets on everything. I alternate the compounds and get done with that whole day done in an hour. Because I never train two days in a row I come in JACKED every time.

@longevitymuscle 11 ай бұрын

Thanks for sharing Patrick! Out of curiosity, how long have you been training consistently for?

@patrickjulius7352 11 ай бұрын

@@longevitymuscle 5 years

@Soccasteve 7 ай бұрын

Definitely a doable split, I’m just personally not a fan of rotating splits and prefer to hit workouts every 7 days. Every 3-4 days muscle frequency is perfect for me

@dougdozier8782 5 ай бұрын

Just started this very same workout. Way more energy in my workouts with the rest days. Upper A Bench Pull up Side lateral Close Grip Bench Bicep Curl Lower A Leg Press RDL Calf Raise Upper B Incline Press Row Chest Fly Bicep Curl Tricep Ext Lower B Legs Same or replace RDL with Hamstring curls •M,W,F schedule 2 sets per exercise 6-10 rep range 10-20 for Calf Raise

@memos106 2 ай бұрын

@@dougdozier8782 2 sets per muscle per session? And rest days in between?

@lukeydukey20 Жыл бұрын

With upper lower I really feel the CNS fatigue outweighs the individual muscle fatigue.

@lmc5955 6 ай бұрын

Depends on the choice of movement and rep scheme though

@burntgod7165 9 ай бұрын

Torso/Limb split, throwing arms on leg (lower) day lowers volume somewhat. Or Push/Pull/Rest/Upper/Lower á la Alex Leonidas. Jordan Peters recently posted, and praised, upper/lower on Instagram.

@andrewwalker5042 2 жыл бұрын

Love your content. Interviewing these amazing athletes and putting it into concise videos. Great job, I watch everyday

@longevitymuscle 2 жыл бұрын

Thank you so much Andrew! Appreciate the love. Glad you have been enjoying the videos!

@Tryingtolivestream Ай бұрын

Torso/arms/legs/repeat (Sundays off) is working very nicely ATM.

@launchpadmcquack4971 9 ай бұрын

Vertical Push Vertical Pull Horizontal Push Horizontal Pull Biceps Triceps Forearms Pairs are supersetted. 3 sets each run. Upper days are alternated with lower days. 4-5 days a week. The above workout takes me 40-50min in my home gym

@Soccasteve 7 ай бұрын

The issue becomes when you start splitting up upper body sessions then you end up working out hard 5-6 days per week (5 if legs once a week, 6 is legs twice a week). Which for many is just too much to recover from on a long term basis. Or you can do a rotating schedule so you’re not hitting workouts every 7 days but personally I hate rotating splits and prefer 3-4 days in between hitting muscle groups.

@enmorot Жыл бұрын

I do something close to full-body (basically a Helm's non-split) where I train some muscle groups as often as 5 times a week (2-4 sets per session), and others between 2-4 times per week. I would call myself a late intermediate who trains close to failure, sometimes to failure, within the limits of great technique. For me, this is so much better than basically any split training. In this way, I get as many high-quality sets as possible, as I only do a few each workout, which would be harder if I had to do more sets each workout (in fewer times per week). I think that if this sounds too much for someone, it can often come down to simply not being used to it. I have taught this approach to many lifters (ranging from being in the gym 3 to 6 times a week), and haven't stumbled upon someone who did not like it or didn't respond well to it. The key lie in easing into it, I would say, starting with fewer sets and a bit further from failure in the first weeks. But of course, you cannot go to failure every time on this type of setup, so it probably isn't for those who want to go to failure frequently. Personally, I usually go to failure only in the last week on the bigger lifts, but somewhat more often on smaller lifts. Of course, this is certainly not for everyone, as people have different preferences and there are many other viable ways of training for sure. But I still think it's an approach that is somewhat underrated for high-level lifters. Thank you for providing interesting discussions! Good stuff!

@longevitymuscle Жыл бұрын

Thanks for sharing and for tuning in! Interesting for sure.

@pro-vide519 2 ай бұрын

I think this is a decent split for beginners you can change a few exercises as you please but ive been doing this for a while and ive had decent results. used it both while bulking and cutting. I'm natural so it takes time but deffo had strength gain and minimal joint fatigue during workouts due to alternating pushing and pulling movements rather than just pressing and pressing and pressing then pulling and pulling... the muscles become quickly drained from me doing that and I'm unable to lift as much weight as I would by alternating. the main thing the remember doing this is to have high intensity on each exercise because the following exercise your muscles used previously will be taking a break and recovering for the next one. so you want to be taking your last sets to failure or drop setting some load off till you can't lift any more. upper day 1. 4 sets incline db press 4 sets lat pull down 3 sets cable flys 3 sets bar row tricep exercise lateral raise lower 1 quads and calf focused + abs choose what exercises you like best. shoulders + arms db press 4 sets lateral rais 4 sets curls 3 sets tricep extension 3sets curls (alt ) 3 sets rear delt flys 3 sets rest. upper day 2 pull ups 3 sets incline db press 4 sets cable row 4 sets macine chest press 4 sets face pulls 4 sets dips 3 sets tricep cable extension single arm 3 sets lower 2. + abs glutes and hamstring focus. choose what exercises u like best or what u need to work on more.

@proudmisfit4405 Жыл бұрын

what about doing Horizontal pull/push on one day and Vertical Push/Pull on the other session. or what Split do you recommend?

@longevitymuscle Жыл бұрын

Nothing wrong with what you mentioned in general, it's a matter of testing it and seeing how you progress/recover from such an arrangement!

@lnsz-fps-8794 2 ай бұрын

Imo upper/lower is for lower body specialization and using lower volumes on upper body just to "maintain". You have 4 muscle groups on your lower body if you count calves and 7 in your upperbody if you count forearms, makes it hard to program for upperbody properly since it isnt ideal to just train all 7 muscles directly with one exercise for each, in the same session

@raven-19x Ай бұрын

Make it Upper/Lower+Arms (aka Torso/Limbs) and it's more even and superset friendly.

@lnsz-fps-8794 Ай бұрын

@@raven-19x I will probably try out to see how training arms a day after chest and back feels

@timmian85 9 ай бұрын

Upper/Lower is great for specialization, whereas the PPL is more of a generalist with a slight bias towards back/chest - a jack of all trades master of none type situation. I've been doing PPL for a few years, and i find the harder i train the less i get out of very high frequency and i have to be very conscious of exercise selection

@joshuapeek9555 2 ай бұрын

Umm.. it’s the opposite lol you wouldn’t upper / lower to specialize lol that’s general PPL allows more room to specialize

@timmian85 2 ай бұрын

@@joshuapeek9555 no, it doesnt.

@rafaelcarvalho234 Ай бұрын

@@joshuapeek9555 He's right though. If you have 3 upper days and 2 lower days a week, you can make one upper day chest dominant, the second day back dominant, and the third day shoulder and arms dominant. That arm focus is absent in push pull legs, because you always hit arm isolations after several compounds that use triceps/biceps, so performance can be subpar. Although it is possible to build huge arms with PPL, for many people they start lagging, and upper lower 5x, antagonist split or torso-limbs split are all possible solutions

@joshuapeek9555 Ай бұрын

@@rafaelcarvalho234 Tricep dominant push day bicep dominant pull day. The point of u/l is increased frequency for overall size. As you start to do less frequency is when you start to specialize more because you’ve out grown a previous split

@rafaelcarvalho234 Ай бұрын

@@joshuapeek9555 ok that makes sense