Upper body/Lower body

[ROCKILLER]

If I understand it correctly the idea is to hit each muscle with one exercise and all the intensity that you can. If you do a few different shoulder exercises you wont be able to hit them again hard as soon. Each of the upper bodys has some type of arm raise for the delts. As for forearms, do you use straps? My problem getting my last deadlift rep is usually because I have to really concentrate on my grip to keep ahold of the bar.

I decided to try this for a while and I havent done leg curls in a LONG time. I did them and they were still hurting 7 days later when I did the deads.

[Control]

Ok Im still doing this routine and liking it so far. What about milatary presses, shrugs or any forearm workout?

Lately my wrists have been bothering me and I have a partially torn pec from way back that sometimes keeps me from benching, so, I'll replace bench presses with military presses (actually it's about half-way between an incline press and a military press). If you're doing bench presses, dips, 3 kinds of raises and rows, you don't need to domilitary presses to make your shoulders grow, but if you want to swap them out for say, front-raises or whatever go ahead (you can also substitute partial-deadlifts for rows or cable curls for preacher curls etc). The actual exercises aren't that important, I just listed them as an example. Just make sure you're hitting all the muscle groups and don't do more than 5 or 6 exercises in one workout.

As far as forearms go, I like to do a super-set of reverse curls and behind-the-back curls at the end of my workout, just depends on if I have the energy.

[Control]

If I understand it correctly the idea is to hit each muscle with one exercise and all the intensity that you can. If you do a few different shoulder exercises you wont be able to hit them again hard as soon. Each of the upper bodys has some type of arm raise for the delts. As for forearms, do you use straps? My problem getting my last deadlift rep is usually because I have to really concentrate on my grip to keep ahold of the bar.

I decided to try this for a while and I havent done leg curls in a LONG time. I did them and they were still hurting 7 days later when I did the deads.

I use straps or hooks for my last set sometimes, but I prefer chalk.

[ROCKILLER]

I think when I begin to approach the kind of weight you move I will look into some straps, my "gym" doesnt do chalk. For now, I dont feel so bad when I skip forearms.

[NYCmitch25]

Great post! Good contributions to the board bro.

I like this myself. Do you mix it up with the 1 on 2 off?

For a higher volume split, you could do 1 on 1 off. So:
Upper "A"
off
Lower "A"
off
Upper "B"
off
Lower "B"
off

[Control]

Great post! Good contributions to the board bro.

I like this myself. Do you mix it up with the 1 on 2 off?

I can handle 1 on 1 off just fine as long as I'm eating enough and getting enough sleep.

[The_Grinder]

I've been thinking about switching from my push/pull/legs split to an upper/lower body kind of thing. Right now, I'm trying to train sport specific, so I'm more worried about strength than size. Especially leg and core strength. Would an upper/lower split like this cater a little better to my strength goals? Thanks for the tips so far, this is an informative post.

[Konitz]

I asked control in march about a good routine and diet and he told me about the 1 day on 1 day off and it has been nothing but sucess i have been making gains in my weight and size and strength before this routine I was making slim gains i have jumped from 195 to 208 since march with just good eating and this routine.

[Control]

I asked control in march about a good routine and diet and he told me about the 1 day on 1 day off and it has been nothing but sucess i have been making gains in my weight and size and strength before this routine I was making slim gains i have jumped from 195 to 208 since march with just good eating and this routine.

Glad to hear it bro.

[The_Grinder]

Where would be the best place to fit in traditional deadlift if I wanted to?? Would it mess things up too much to put it in Lower Body "B" and just do them with calves?

[Control]

Where would be the best place to fit in traditional deadlift if I wanted to?? Would it mess things up too much to put it in Lower Body "B" and just do them with calves?

It wouldn't really mess things up, you just wouldn't really be getting any quad work.

[The_Grinder]

Ok so I'm back at school and my schedule is kinda messed up. The only times I will have access to the weightroom is through my team workouts and weight training class. I will be able to lift: sunday night, monday morning, tuesday night, wednesday morning, and thursday night. I usually won't be able to get in any lifting on friday or saturday. So I will have 5 consecutive days in which I can lift, but I can replace one of them with abs or cardio, so I will be back to 4 workouts a week, two upper body and two lower. Would this be an ok split? (because I feel its the best I can do) :

Sunday Night: Lower Body #1 + Abs

Monday Morning: Upper Body #1

Tues Night: Cardio and Abs

Wed Morning: Lower Body #2

Thurs Night: Upper Body #2 + Abs

I had to switch it around so lower body came before upper body, but other than that, will this 2 on-1 off-2 on-2 off schedule work ok?? Will the fact that I am working out one night and then the very next morning mess things up even though one is upper body and the other is lower??