Hi there
Lately I've been going to the gym 6 days a week. I do splits like chest and triceps, back and biceps, or legs and shoulders. I train all of those muscles twice a week. But I've been kind sick of working out 6 days a week. I found this upper-lower body routine and I asked my coach about it, he said he doesn't know about these splits (upper-lower, or push, pull, legs) He only seems to follow this split (big muscle and small muscle on the same day). How can I create a program that suits me If I want to start an upper-lower body routine?
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02-12-2020, 09:41 AM #1
Upper and Lower folks come in please
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02-12-2020, 10:24 AM #2
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02-12-2020, 10:32 AM #3
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335224
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02-12-2020, 10:50 AM #4
I've been doing upper/lower for the last year and a half. Don't see any need to switch out of it.
Your coach must have extremely limited training knowledge and doesn't actually enjoy what he does otherwise he'd be interested to learn more. Upper Lowe is really common and effective split. Like I find it incredibly ignorant for an athletic coach to be unfamiliar with it.Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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02-12-2020, 11:14 AM #5
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02-12-2020, 01:27 PM #6
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02-12-2020, 01:28 PM #7
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02-12-2020, 01:28 PM #8
I knew you'd start bashing this guy. Maybe he said that to throw me off. He does have a nice physique and he gives me a new set of exercises every 45 days or so. I'm seeing progress. He looks at my body, tells me where my weak points are and designs a program that will target the muscles that need work. Isn't that better than working out on my own and not seeing results?Last edited by Annihilator17; 02-12-2020 at 01:48 PM.
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02-12-2020, 01:33 PM #9
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02-12-2020, 02:52 PM #10
So he isn’t a coach then, just a personal trainer. I don’t mean “just” a personal trainer to be a bad thing, but there is a big difference between the two. As far as working out with him vs working out alone, there is simply no way he can just look at you and tell where you’re weakest at. ONLY YOU can determine where you are weak, if only you are honest with yourself.
It is great your gym has that resource available, mine wants to charge me for a simple question on stance widths (ridiculous, I know) as “training”, but the trainer like all of us here has a lot to learn. He can start by learning upper/lower splits. Until then, I would take the advice of the guys commenting here, refer to the trainer if you have a question about form, need a spot or how to perform an exercise and leave it at that
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02-12-2020, 02:55 PM #11
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02-12-2020, 04:31 PM #12
I would love to work out alone, but it's still better to consult a trainer no matter how experienced you are. I had this don't waste time and work with a trainer mindset because I didn't wanna randomly pick out exercises that probably wouldn't give me good results. Trainers know how to choose the appropriate exercises for you, they can help you avoid injuries, they know which bar you should use, they can give you the right volume, reps for each exercise, etc.
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02-12-2020, 07:00 PM #13
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02-12-2020, 07:49 PM #14
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
531 is full body.
anyway OP, some good resources for programming that contain upper lowers.
Fierce 5 comprehensive thread in this forum
Johnnie candito website, the linear program for yourself right now.
Erik Helms Muscle and Strength Pyramids Ebook
Westside Conjugate, this one requires a bit more digging and reading around. Louie Simmons and Dave Tate are the go to for picking it up.5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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02-13-2020, 08:43 AM #15
These are all good OP I will throw in a few I have done as well:-
https://jcdfitness.com/2009/01/lyle-...lking-routine/ - Lyle Mcdonalds GBR
https://rippedbody.com/novice-bodybuilding-program/ - 3dmj upper lower
https://www.aworkoutroutine.com/upper-lower-split/ - aworkoutroutine
https://forum.bodybuilding.com/showt...hp?t=172565211 - Viking Bare Bones (not if cutting its damn hard I tried)
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02-13-2020, 08:49 AM #16
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02-13-2020, 08:50 AM #17
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02-13-2020, 09:19 AM #18
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02-13-2020, 09:38 AM #19
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335224
If you do 2 chest exercises, and an OHP, that = 3 tricep exercises, so how many more do you need? 1, maybe 2.
You do Pull-ups, Chin-ups, bent over rows, = 3 bicep exercises, so how many more do you need? 1 maybe 2. 4-5 total Tricep and Bicep exercises...BOOM
Oh, and that's twice a week, so 8-10 exercises a week...My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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02-13-2020, 09:47 AM #20
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
Many reasons, training A.D.D and keeping clients happy by inventing random **** is a huge one
I'm actually a big fan of exercise variation, but that doesn't mean you need 6 exercises for one bodypart in one day.
Training is measured in years not days, you don't have to throw the whole toolbox at one cycle5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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02-13-2020, 09:57 AM #21
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02-13-2020, 10:14 AM #22
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
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02-13-2020, 10:17 AM #23
They literally just listed about 10 UL programs above. Maybe try one or more out for an extended period of time and learn how a proper routine works instead of doing as many exercises as you can for 6 days/week?
You sound like you have no experience and shouldn't be designing your own program at all, and aren't even listening to the same ppl who you asked for advice.
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02-13-2020, 10:29 AM #24
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02-13-2020, 10:51 AM #25
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02-13-2020, 10:55 AM #26
The "split" is only a fraction of a training program. You can run a bro split and still program it fairly balanced its just harder, likewise you can program an upper/lower terribly and ruin it. The fact your trainer doesn't even acknowledge 2 of the most common splits is far more concerning. That kind of thinking, my way is the only way, is ridiculous in this industry.
There's a handful of excellent upper/lowers listed above. Most people never make it past the point of an "intermediate" anyways and can probably get to a happy place and stay there for ever with any of them. 5/3/1also has enough variations to be run until death even if you switch it every time you get bored.
I wouldn't bother making your own, there's just too many good ones out there to bother. Try a couple and stick with the one you like and respond best to.Bench: 365
Squat: 495
Deadlift: 535
Refrigerator Lover
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02-13-2020, 11:12 AM #27
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02-13-2020, 11:17 AM #28
Up to a certain point only. There's a lot of guys who come to the gym for years and never make it out if like late novice early intermediate Stage... they work hard in the gym but with no direction and subsequently are just really average in term of strength and muscularity.
Your training needs to be focused and it's hard to focus on any one specific thing when you're doing like 100 different exercises per week and trying to gauge progress.Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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02-14-2020, 09:00 AM #29
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02-14-2020, 09:46 AM #30
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