which is better---

[rangers97]

for recovery and for strength/size gains:

method 1--train upperbody on monday with 4 sets per muscle group, lower body on tuesday with 4 sets per body part, take off wednesday, then repeat thursday and friday

or

method 2--train upper on monday with 3 sets per bodypart, lower on tuesday with 3 sets per bodypart, upper wednesday, lower thursday, upper friday, lower saturday

so in method 1, you do more volume per workout but have wednesday, sat and sun off. in method 2, you do less volume per workout, but only have sunday off.

both cases are not training to failure, but the same weights used for each scheme.

so in summary....in method 1, it's 8 sets total per week per bodypart spread out over 2 sessions for upper and 2 for lower with 3 rest days and in method 2, it's 9 total sets per week, spread out over 6 days with one rest day.

Method 2 would allow for a greater variety, but is it too detrimental to workout 6 days a week?

[MostMuscle]

I like method #1 as an intial program. The additional rest it gives you will allow your body to adjust and adapt, especially if you are relatively new to weight training (under 18 months of steady training). Method #2 seems to be better geared towards a more advanced athlete (that may be you), but in GENERAL many people overtrain and do not allow for adequate recovery.

[rangers97]

well, I would say I have about 5 or 6 years of steady, serious weight training under my belt, so by no means am I new to this, I am just at a kind of crossroads right now, trying to find a good routine to stick with...My problem right now is that I can't stick with anything for more than a week, although my enthusiasm remains high, thats not a problem , I just need a new, solid routine, to stick with and give me results..

[Klinger]

Hey rangers - what would routine 1 look like, in detail? I'm curious because I recently switched to an upper-lower split. I feel like the upper days are packed with work but the lower days are sparse (squat/SLDL/calf raises and not much else).

[rangers97]

good point klinger....there always seems to be more for the upper split...
I figure it would go something like:
monday
incline bp
v-bar rows
close grip bp
db curls
shoulder db presses

tuesday
deadlift
leg press
calf raise
back ext
abs

thursday
bp
pull ups
dips
cable curls
military press

friday
squat
ham curls
calf raise
back ext
abs

something like that.....the 6 day split allows you for more variety in the exercises, like since there are 3 days for upper and 3 for lower, you can get 3 different chest exercises in a week as opposed to 2. I like the idea of the extra rest on the 4 day split, but I like the variety and the shorter workouts of the 6 day split. Somehow I think doing 20 total sets in one workout is going to be killer, as opposed to 15 on the 6 day split.

The question is, are those 5 less sets per day on the 6 day split going to matter when you lift everyday or are those extra rest days on the 4 day split going to help when you lift so much in one session, and is it worth it?? By the time you got to the shoulders you would probably pretty much be shot already....i dunno, i guess thats why we debate these things!

[Macz28]

The best bet would be to find out what works best for you. Give each one a try for a month or so, and see which one is working out better for you. Ive been reading on how every top body builder does their own thing, and Im kinda realizing that now. I know you need to have intensity, change, good eating habits, and rest. Just have to pick whichever works best for you.


Personally, I like a few rest days when I hit the workout hard.

[Klinger]

Your rough upper-lower split looks good. I'm doing something very similar now and I'm enjoying the change from the usual 3-day split.

Give it a shot - you might like it. I simply alternate upper and lower, taking a day off between the two during a heavy cycle and playing it by ear during a light cycle. I've cycled two weeks heavy and am on two weeks light right now. I'll do another two weeks heavy, then assess whether it's worth another cycle or not or if I want to try something else.

The best options, as I see them:

More for strength:

Mon upper
Tue lower
Wed off
Thu upper
Fri lower
Weekend off

More for fat loss:

Mon upper
Tue cardio/off
Wed lower
Thu cardio/off
Fri upper
Weekend off/start with lower on Mon