upper/lower

tommyboy26

anyone recommend good upper/lower 4 day split?

Alzo90

lyle mcdonalds bulking routine looks good but I haven't tried.

runawaybishop

tommyboy26 wrote: »

anyone recommend good upper/lower 4 day split?

5/3/1

tommyboy26

http://muscleandbrawn.com/early-intermediate-strength-building-4-day-split/

i like the look of this but the 3rd day seems a bit much??

anyone suggest a different way to do day 3?

Alf Veedersane

What do you want out of the program?

tommyboy26

Alf Veedersane wrote: »

What do you want out of the program?

Mainly strenght then muscle

runawaybishop

tommyboy26 wrote: »

http://muscleandbrawn.com/early-intermediate-strength-building-4-day-split/

i like the look of this but the 3rd day seems a bit much??

anyone suggest a different way to do day 3?

Reps are far too high. Look at wendlers 5/3/1 and the boring but big alternate.

tommyboy26

runawaybishop wrote: »

Reps are far too high. Look at wendlers 5/3/1 and the boring but big alternate.

reps arent that high??? 20 reps split over 3 sets for squat?

runawaybishop

tommyboy26 wrote: »

reps arent that high??? 20 reps split over 3 sets for squat?

Sorry, you are correct - i was unfamiliar with their rep goal system. That system in and of itself would put me off. The progam looks overly complicated and while you will make progress on it there are simpler and more effective programs to look at. If you are a beginner then just stick to a full body 3 times a week workout, like stronglifts and if you want a 4 day split wendlers is quite good.

Alf Veedersane

runawaybishop wrote: »

Sorry, you are correct - i was unfamiliar with their rep goal system. That system in and of itself would put me off. The progam looks overly complicated and while you will make progress on it there are simpler and more effective programs to look at. If you are a beginner then just stick to a full body 3 times a week workout, like stronglifts and if you want a 4 day split wendlers is quite good.

I remember reading someone explain this target total reps across X sets as basicallly trying to do more total reps the next time for progressive overload.

It's probably a personal thing but I'd prefer to have a prescribed sets/reps scheme with a provision for AMRAP on the last set rather than having a target of 30 reps for 4 sets and going 10, 9, 6, 5

runawaybishop

Alf Veedersane wrote: »

I remember reading someone explain this target total reps across X sets as basicallly trying to do more total reps the next time for progressive overload.

It's probably a personal thing but I'd prefer to have a prescribed sets/reps scheme with a provision for AMRAP on the last set rather than having a target of 30 reps for 4 sets and going 10, 9, 6, 5

Its looks almost like you go to failure each set and the program is called HUGE GAINS or something, i wouldnt be a fan of that sort of program. Setting aside the name and rep system it just looks overly complicated.

tommyboy26

i like the look of this program but the 3rd day is confusing

Alf Veedersane

Here's a simple program to get stronger

tommyboy26

Alf Veedersane wrote: »

Here's a simple program to get stronger

thank you that looks great!!! dont know how i missed it

the main lift progression is that weekly?
so 70 % week one 75% week 2 etc?

runawaybishop

Alf Veedersane wrote: »

Here's a simple program to get stronger

Hanleys program is nice and simple alright, hard to beat a 5x5 for simplicity though.

OP - what stage are you at in your training - what programs have you done before, are you new to this or at it a while etc.

tommyboy26

runawaybishop wrote: »

Hanleys program is nice and simple alright, hard to beat a 5x5 for simplicity though.

OP - what stage are you at in your training - what programs have you done before, are you new to this or at it a while etc.

training nearly 3 years started on gym instructors program he did for me then i did stronglifts for a few months then all pros for a few months.

recently been going to a gym that only does classes and have been doing a strength and conditioning classes which focus on mainly barbell stuff which i enjoy but the class structure just isnt working for me with my job so going back to a normal gym, hence looking for a workout

runawaybishop

tommyboy26 wrote: »

training nearly 3 years started on gym instructors program he did for me then i did stronglifts for a few months then all pros for a few months.

recently been going to a gym that only does classes and have been doing a strength and conditioning classes which focus on mainly barbell stuff which i enjoy but the class structure just isnt working for me with my job so going back to a normal gym, hence looking for a workout

Ok, so you have probably moved past daily gains and are looking at weekly or monthly gains - which is it? if you can do a 3x fullbody and make progress then stick to that but if you are bored of it or need more time to recover then a split is fine. Any program that has the main compound lifts and then something else that helps that lift and then maybe some accessory work is grand. I am just a fan of 5/3/1 as it autoadjusts and is very simple to follow.

tommyboy26

runawaybishop wrote: »

Ok, so you have probably moved past daily gains and are looking at weekly or monthly gains - which is it? if you can do a 3x fullbody and make progress then stick to that but if you are bored of it or need more time to recover then a split is fine. Any program that has the main compound lifts and then something else that helps that lift and then maybe some accessory work is grand. I am just a fan of 5/3/1 as it autoadjusts and is very simple to follow.

going to give hanleys program just trying to work out what to put with each lift

Alf Veedersane

tommyboy26 wrote: »

going to give hanleys program just trying to work out what to put with each lift

Plenty of good options.

Anything in mind yet?

tommyboy26

Alf Veedersane wrote: »

Plenty of good options.

Anything in mind yet?

flat bench
incline db press
decline bb press
cable flys
close grip bench


squat
rdl
Bulgarian split squat
leg extensions
standing leg curl

deadlift
rack pulls
bent over row
seated cable row
v grip pulldown


ohp
seated dumbell press
arnold press
side laterial
shrugs


thats a rough idea any suggestions?

Alf Veedersane

tommyboy26 wrote: »

flat bench
incline db press
decline bb press
cable flys
close grip bench


squat
rdl
Bulgarian split squat
leg extensions
standing leg curl

deadlift
rack pulls
bent over row
seated cable row
v grip pulldown


ohp
seated dumbell press
arnold press
side laterial
shrugs


thats a rough idea any suggestions?

I'd be inclined to drop the decline BB press and bringing in some pulling. Maybe reverse flys instead of seated DB OHP as well.

But that's just me

tommyboy26

Alf Veedersane wrote: »

I'd be inclined to drop the decline BB press and bringing in some pulling. Maybe reverse flys instead of seated DB OHP as well.

But that's just me

what kind of pulling exercise? and why a pulling exercise?

not a fan of reverse flys maybe upright row? or face pull?

Alf Veedersane

tommyboy26 wrote: »

what kind of pulling exercise? and why a pulling exercise?

not a fan of reverse flys maybe upright row? or face pull?

Pulling exercise for your upper back. Strengthens and stabilises your bench set up.

Face pull is a good call. Just helps with rear delts.

Just make sure that over the course of the week's workouts that you don't skew the push:pull ratio too far in favour of pushing

tommyboy26

starting this program tomorrow just a few opinions wanted:

over head press Vs push press

lunges Vs Bulgarian split squats

close grip bench Vs ez skull crushers

Alf Veedersane

Personally, it's OHP for first one but it depends what you're training for.

As for the leg and triceps options, I wouldn't go either/or. I'd probably do one for 6 weeks then switch.

tommyboy26

Alf Veedersane wrote: »

Personally, it's OHP for first one but it depends what you're training for.

As for the leg and triceps options, I wouldn't go either/or. I'd probably do one for 6 weeks then switch.

what would you have as leg and tricep?

Alf Veedersane

tommyboy26 wrote: »

what would you have as leg and tricep?

Either. If I was running it I'd do 2 cycles and switch. I do CGBP and skullcrushers as it is though.

And both lunges and split squats are good. Subtle differences between the two so wouldn't necessarily pick one over the other. Slight personal preference for split squats but that's just me.

tommyboy26

Alf Veedersane wrote: »

Either. If I was running it I'd do 2 cycles and switch. I do CGBP and skullcrushers as it is though.

And both lunges and split squats are good. Subtle differences between the two so wouldn't necessarily pick one over the other. Slight personal preference for split squats but that's just me.

So leave it the way I have it? Do CGBP and splits for first 12 weeks then switch to lunges and skulls for second?

Alf Veedersane

You could change for each 6-week cycle.

But yeah you can run it with one and then change. The choices aren't between good and bad but more between slightly different exercises.

tommyboy26

day one done and it was tougher that i expected. goin to run it bench,deadlift,ohp,squat

just curious about doing cardio after each workout?

Alf Veedersane

tommyboy26 wrote: »

just curious about doing cardio after each workout?

Probably safest to stay curious about it...

runawaybishop

tommyboy26 wrote: »

day one done and it was tougher that i expected. goin to run it bench,deadlift,ohp,squat

just curious about doing cardio after each workout?

Going muscle/strength/size is harder with additional cardio - you'll need to eat back the calories