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Split or Upper Lower

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baowl
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2014/11/13 13:09:21 (permalink)
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Split or Upper Lower

Right, I appreciate this topic has most probably been done to death! but.. I could do with a few expert views please!
 
For the last 10 years I have always trained a more 'classic' split, usually Monday Chest and Bis, Tuesday off. Wednesday Back. Thursday Off, Friday Delts and Tris and Saturday Legs. 
 
This comprises mainly of compound exercises with isolations mixed in.. i.e back day - Deadlift, Pull ups, and various combos of rows etc. In a week I will always Bench, Deadlift, Clean and Squat, so with isolations I feel I have had the bases covered, normally mixing up my reg ranges, however usually in a pyramid fashion.
 
For the last year I have trained at a pro gym where most are not natural, all of what I can see always trained splitting body parts up. I have made I would say average gains over the last few years, nothing crazy and I am thinking of a change. I am also natural, and have read some reports that nattys may grow more on full body / upper/lower splits.
 
I don't put on size easily, I am 6ft 3 and 15.5 stone, however if I did under 3500 cals I quickly lose any size so consistency has always been key. My arms are a real lagging muscle at 15.5 inches and I have tried various techniques to improve this, more recently training them twice a week with lighter weights and concentrated on the contraction more.
 
My question is, if I do change to a Upper/Lower split, do you think this could help put size on? I know I will have to try, to see, but I wondered if others had had similar situations and had results? If so can anyone recommend one which may be suitable, 4 days suits me ideally. Thanks.

Age: 29
Weight: 207Lbs
Height: 6foot 3.
Bench : 110kg
Squat: 140kg
Deadlift: 210kg
#1

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    Kaneda
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    Re: Split or Upper Lower 2014/11/13 13:16:11 (permalink)
    I love U/L splits tbh and I think most natural trainers would benefit from hitting each muscle twice a week rather than once.

    Can't hurt to try and see how you get on.
    #2
    baowl
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    Re: Split or Upper Lower 2014/11/13 13:26:08 (permalink)
    Any good routines you have tried Kaneda? I have seen a couple with deads and squats on the same day, not sure how well that would go!?

    Age: 29
    Weight: 207Lbs
    Height: 6foot 3.
    Bench : 110kg
    Squat: 140kg
    Deadlift: 210kg
    #3
    Oldy
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    Re: Split or Upper Lower 2014/11/13 13:39:10 (permalink)
    baowl
    Any good routines you have tried Kaneda? I have seen a couple with deads and squats on the same day, not sure how well that would go!?




    I do upper/lower split
     
    Mon = Upper
    Tue = Lower
    Wed = Rest
    Thu = Upper
    Fri =  Lower
    Sat = Rest
    Sun =Upper, and so on, basically a day off every third day.
     
    And yes i do my deads on the lower day together with squats, leg press, and ham curls, never had a problem, although i suppose it all depends on how heavy you go on your lifts. At 53 i don't/couldn't go as heavy as i used to when doing squats and deads on the same day.
    #4
    Kaneda
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    Split or Upper Lower 2014/11/13 13:39:13 (permalink)
    Lyle McDonald's generic bulk routine is worth a look.

    I tend to split mine by press/squat/bench/deadlift + assistance work.
    #5
    baowl
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    Re: Split or Upper Lower 2014/11/13 13:47:51 (permalink)
    Thanks. Do you think this would be ok..

    Monday:Upper

    Wednesday:lower

    Friday Upper

    Saturday:Lower

    Unfortunately due to work shifts they are the only days I can train.

    Age: 29
    Weight: 207Lbs
    Height: 6foot 3.
    Bench : 110kg
    Squat: 140kg
    Deadlift: 210kg
    #6
    newcastle
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    Re: Split or Upper Lower 2014/11/13 13:50:29 (permalink)
    No, you will die if you train on those days.
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    baowl
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    Re: Split or Upper Lower 2014/11/13 13:51:26 (permalink)
    Haha. Excellent

    Age: 29
    Weight: 207Lbs
    Height: 6foot 3.
    Bench : 110kg
    Squat: 140kg
    Deadlift: 210kg
    #8
    Kaneda
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    Re: Split or Upper Lower 2014/11/13 13:58:57 (permalink)
    Yes that will be fine, one of the benefits of U/L splits is they're so flexible.
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