Hot!Quads / Hams / Upper Body split?

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2018/05/16 11:00:45 (permalink)

Quads / Hams / Upper Body split?

I've seen this hypertrophy split recently, which appears to suite powerlifters and oly lifters more than body builders.
3 day split of quads, hams and upper body...
Anybody tried it?  Never occurred to me in the past but makes perfect sense to get big legs for the squat and not place any emphasis on arm hypertrophy (kind of detrimental to c&j and the snatch).

Lifter, runner and founder of nuutrii, a free recipe analyses tool for athletes.

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    Re: Quads / Hams / Upper Body split? 2018/05/16 12:56:26 (permalink)
    I think you are probably right mate. Unless the routine is under the impression that squats do quads, deads do hams lol.
    Having said that, isolation exes for quads and hams I doubt would carry over any real strength to a squat or deadlift in itself.
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    Re: Quads / Hams / Upper Body split? 2018/05/16 19:05:46 (permalink)
    I'm struggling here to call that the bodybuilder's perspective of a simple squat/pull/bench powerlifting routine but it wouldn't really work as such since hamstrings would normally also be trained on squat or "quads" day and "hams" day would be better called "glutes" day as that's more what the deadlift is about. Also most powerlifters would try to squeeze in some accessory upper body work more than once a week, like some pull ups on squat/dead days.
    For an olympic lifter every day is full body day and there's very little room for any isolation work. For some olympic lifters 2/3 of the total training volume are some form of squat.
    post edited by Uriel - 2018/05/16 19:07:57
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    Re: Quads / Hams / Upper Body split? 2018/05/28 17:26:35 (permalink)
    In bodybuilding terms an Olympic lifter 'hits' legs and back every day. Maybe some shoulders if they do CJ jerk off racks or if they do heave jerks

    3-4 exercises 10-20 sets on 1st exercise, lots of warm up then 5-10 sets on the others

    bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
    78k lifts in training sn 145k cl+Jk 170
    front squat ATG 185k x1
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