Upper/Lower 4-Day Split

[carbonmade78]

I've always done 3 day FBWO's but for the past 1.5 weeks, I've been doing a 4 day upper/lower split and I really enjoy it.

For those of you that do the same, how do you split your workouts up?

Do you do one day heavy upper, one day not heavy? (ie - one day at maybe 5x5 or 5x6 and one day at like 3x12?) Or do you lift heavy for both upper days?

[darkangel]

Yes, my personal trainer has me doing upper body twice a week and lower body twice a week. One will be heavy weight, lower reps and the other will be slightly lighter weight and medium rep range.

[ethereality]

Yes, my personal trainer has me doing upper body twice a week and lower body twice a week. One will be heavy weight, lower reps and the other will be slightly lighter weight and medium rep range.

I'd heard a lot about this kind of split, though don't quite understand the theory behind it. I'm curious, do you know why it is set up like this?

[Twerp]

The reason for the trainer setting up the workouts that way (and I hope this corresponds with your goal) is because lifting heavier with lower weights will increase your strength, and the rep range where strength and hypertrophy meet is around 6 reps/set. So then, by doing sets of 8-12 you're officially in the hypertrophy range, and you're also stronger from the lower rep workouts, which allows you to use more weight, which puts greater stress on the muscle, which in theory produces better size gains.