upper/lower

[cumminslifter]

can someone please reccomend me a GOOD upper/lower split routine. im trying to gain more mass with strength being secondary but will consider any. thanks

[ODoyle99]

Check out Wendler's Boring But Big. Sounds like what you're looking for

http://www.t-nation.com/free_online_...onth_challenge

[cumminslifter]

what is a 5/3/1 set

[ODoyle99]

It's how to progress in your lifts after you become to advanced for linear progression.
Let's say your doing it for bench. The first week you will do 3 sets of 5 reps for bench
The second week you do 3 sets of 3 reps for bench
The third week you do 1 set of 5, 1 set of 3, and 1 set of 1
(none of this is using your 1RM, btw. I forgot what percentage you use, but if you want to do this/need this progression scheme I think he gives a link to what 5/3/1 is on the article I linked you to)

[MichaelCJ]

I recommend having a look at Lyle McDonald's upper/lower split -> http://jcdfitness.zippykidcdn.com/wp...outine_FAQ.pdf (that's a link to the FAQ pdf, which includes the program itself, as well as answering a lot of the questions you might or might not have about it).

Or I could knock one together, lol, but it wouldn't be as pretty.

[cumminslifter]

I recommend having a look at Lyle McDonald's upper/lower split -> http://jcdfitness.zippykidcdn.com/wp...outine_FAQ.pdf (that's a link to the FAQ pdf, which includes the program itself, as well as answering a lot of the questions you might or might not have about it).

Or I could knock one together, lol, but it wouldn't be as pretty.

thanks alot man..any more suggestions would be great

[JSNeves]

either of the above recomendations are exactly what your looking for

[musikguy72]

thanks alot man..any more suggestions would be great

Not too many more suggestions can be had. Upper/lowers are usually pretty simple and based on the lifts chosen. Lyle picked the ones that most people progress with. You can choose the lifts you need based on experience but you can't really get more simple than "upper this day, lower this day".

Maybe use Lyles for a month or so and then switch out lifts as you see fit/lagging parts dictate

[cumminslifter]

lyles is very confusing to me

[cumminslifter]

how does this look?
Upper A (heavy horizontal/lighter vertical):
Bench 5x5*
Row 5x5*
Press 3x10
Pullup 3x10
Barbell curls 3x8

Lower A (heavy squats/ham assistance and core):
Squats 5x5*
Leg curls 3x8
Back hypers 3x10
Weighted decline sit-ups 3x10

Upper B (heavy vertical/lighter horizontal):
Press 5x5*
Pullup 5x5
Bench 3x10
Row 3x10
Weighted Dips 3x8

Lower B (heavy deadlift/lighter thigh and core):
Deadlift 5x5*
Leg press 4x10*
Leg extensions 3x10
Calf raises 3x8
Weighted decline sit-ups 3x10

[cumminslifter]

bump

[Jeffro72]

lower A
squats
leg curls
foot flexors

upper A
chins/pulldowns or pendlay rows
incline bench or overhead press
tricep press

lower B
SLDL or deadlifts
leg extensions
calf raises

upper B
dips or flat bench
seated rows or upright rows
bicep curls

only 3 movements per workout
use your favorite set/rep scheme
take a day or two off between workout days

benefits
each muscle group gets hit with a different focus every other workout
includes barbell and/or functional work like chins/dips
includes direct arm work
super simple and effective

[JSNeves]

how does this look?
Upper A (heavy horizontal/lighter vertical):
Bench 5x5*
Row 5x5*
Press 3x10
Pullup 3x10
Barbell curls 3x8

Lower A (heavy squats/ham assistance and core):
Squats 5x5*
Leg curls 3x8
Back hypers 3x10
Weighted decline sit-ups 3x10

Upper B (heavy vertical/lighter horizontal):
Press 5x5*
Pullup 5x5
Bench 3x10
Row 3x10
Weighted Dips 3x8

Lower B (heavy deadlift/lighter thigh and core):
Deadlift 5x5*
Leg press 4x10*
Leg extensions 3x10
Calf raises 3x8
Weighted decline sit-ups 3x10

That's a solid routine, very similier to lyle mcdonalds actually!

[cumminslifter]

That's a solid routine, very similier to lyle mcdonalds actually!

do you think that routine or 5/3/1 would be better for strength and mass. 5/3/1 is a little hard to understand though

[JSNeves]

do you think that routine or 5/3/1 would be better for strength and mass. 5/3/1 is a little hard to understand though

Start with what you have and try and figure out 531 (its actually rather simple)

Once lifts start to stall doing what your doing you should have a grasp of 531 and move to that


Check out www.strstd.com

[cumminslifter]

would it be good for on the first lower A day to replace leg curls with SLDL and the back hypers with leg extenstions and maybe add in a little more tricep work on upper B. like 3x8 rope extentions...also how would i progress on this. just add 5 pounds to the 5x5 heavy lifts?

[lee__d]

http://www.jcdfitness.com/wp-content...outine_FAQ.pdf

[Ilesey]

lower A
squats
leg curls
foot flexors

upper A
chins/pulldowns or pendlay rows
incline bench or overhead press
tricep press

lower B
SLDL or deadlifts
leg extensions
calf raises

upper B
dips or flat bench
seated rows or upright rows
bicep curls

only 3 movements per workout
use your favorite set/rep scheme
take a day or two off between workout days

benefits
each muscle group gets hit with a different focus every other workout
includes barbell and/or functional work like chins/dips
includes direct arm work
super simple and effective

Love it.

Abbreviated, simple, allows for decent progression.

People overthink things. This is a very solid routine.

Repped muddafugger.

[BigTLoves]

My favorite upper lower is in the stickies ALL PRO advanced routines #2

[MikeKK]

Lyle MCdonnald's bulking routine.

[BigTLoves]

Lyle MCdonnald's bulking routine.

yeah All Pros advanced #2 is about the same as this routine but with progression added in which is key to success.

[cumminslifter]

whats the best templet for 5/3/1..boring but big or the trumitive

[cumminslifter]

bump