Primalwontsaveme
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In this guide, I will be going over what i believe is the best split, including exercises, some with videos and pictures, and also rep ranges and sets
thread music
the split i am talking about is upper lower
i think that it is a very good split as you can get such a good amount of frequencies whilst being recovered fully for next session
You will want to do
ULURULRULURU U=upper L=lower R=rest
With upper you can’t have any longer than 48 hours inbetween next time you train but depending on how well you recover you might want to add a single muscle on the next day for an exmaple on the monday i will train upper and the lower next day i will train shoulders again as they recover fast for me and i can microload and still make progress but lets say on the monday upper day you did shoulder press and lateral raises i would only do lateral raises the next day if they have recovered as i dont want to fatigue my deltoids to the point i cant progress on shoulder press the day after my lower day but this all just depends on how fast you recover so before you do this just do the days like i said without training other muscles on lower days for example and instead just get used to it for the first 2 weeks or so
for every excercise i do 3x sets including warm up and try to reach from 6-8 reps
Upper day
for my upper day i will do:
Now it's the boring part
lower day
I'm not going to go as in depth as the upper section as i think this is a lot simpler
All you need is 4x movements and that is your leg day done
And lastly for abs you want to do a machine ab crunch and leg raises on a pull up bar
If anyone has any questions feel free to ask
thread music
i think that it is a very good split as you can get such a good amount of frequencies whilst being recovered fully for next session
You will want to do
ULURULRULURU U=upper L=lower R=rest
With upper you can’t have any longer than 48 hours inbetween next time you train but depending on how well you recover you might want to add a single muscle on the next day for an exmaple on the monday i will train upper and the lower next day i will train shoulders again as they recover fast for me and i can microload and still make progress but lets say on the monday upper day you did shoulder press and lateral raises i would only do lateral raises the next day if they have recovered as i dont want to fatigue my deltoids to the point i cant progress on shoulder press the day after my lower day but this all just depends on how fast you recover so before you do this just do the days like i said without training other muscles on lower days for example and instead just get used to it for the first 2 weeks or so
for every excercise i do 3x sets including warm up and try to reach from 6-8 reps
Upper day
for my upper day i will do:
2x chest movements
1. Incline Smith: The incline Smith is a great way to bias the upper pec with shoulder flexion you will want to set this up by placing the bench under the bar making sure the bar touches your lower chest so you can get the most shoulder flexion possible make sure the bench is set between 15-35 degress angle and when you are doing the movement make sure your elbows are tucked in
This video here shows how to execute this movement perfectly 2. chest fly: There is not much to say here other than think about trying to get your biceps to touch each other
1. Incline Smith: The incline Smith is a great way to bias the upper pec with shoulder flexion you will want to set this up by placing the bench under the bar making sure the bar touches your lower chest so you can get the most shoulder flexion possible make sure the bench is set between 15-35 degress angle and when you are doing the movement make sure your elbows are tucked in
This video here shows how to execute this movement perfectly 2. chest fly: There is not much to say here other than think about trying to get your biceps to touch each other
2x bicep movements
1. preacher curl: solid movement i may also do a basic cable curl instead both are very good
2. cable single arm reverse curl: This
may sound confusing but all you need is a cuff that should look a little like the picture attached
all you need to do is keep your elbow still and focus on pulling your wrist to your shoulder
1. preacher curl: solid movement i may also do a basic cable curl instead both are very good
2. cable single arm reverse curl: This
may sound confusing but all you need is a cuff that should look a little like the picture attached
all you need to do is keep your elbow still and focus on pulling your wrist to your shoulder
2x shoulder movements:
1. shoulder press: I enjoy doing this on the Smith machine with the bench around 75 degrees during this movement you don't go to far down as you will bias the side delts, therefore fatiguing them possibly making you be able to do less weight on lateral raises and also make sure you don't fully extend your elbow at the top as you will hit your triceps
2. lateral raise: not much to say i usually will do dumbbells but also sometimes use cables with the cuff attachment just make sure you're not lifting your shoulder like a shrug instead keeping the shoulder relatively still and instead focus on pulling the weight with your hand/wrist
1. shoulder press: I enjoy doing this on the Smith machine with the bench around 75 degrees during this movement you don't go to far down as you will bias the side delts, therefore fatiguing them possibly making you be able to do less weight on lateral raises and also make sure you don't fully extend your elbow at the top as you will hit your triceps
2. lateral raise: not much to say i usually will do dumbbells but also sometimes use cables with the cuff attachment just make sure you're not lifting your shoulder like a shrug instead keeping the shoulder relatively still and instead focus on pulling the weight with your hand/wrist
3x back movements
1. lat pulldown: people move way too much when doing lat pull down instead focus on the ribs being stacked and have a good upright posture dont go too high up as it's unnecessary and you should be just focusing on pulling elbows down this person shows a great example if you follow what he says you will be fine
2. t-bar row: easy movement have elbows flared away from torso and untucked dont ego lift and keep chest on pad
3. any chest supported row with elbow tucked: once again nothing more to say just follow this
1. lat pulldown: people move way too much when doing lat pull down instead focus on the ribs being stacked and have a good upright posture dont go too high up as it's unnecessary and you should be just focusing on pulling elbows down this person shows a great example if you follow what he says you will be fine
2. t-bar row: easy movement have elbows flared away from torso and untucked dont ego lift and keep chest on pad
3. any chest supported row with elbow tucked: once again nothing more to say just follow this
2x tricep movements
1. tricep pushdown: everyone knows how to do this but the one thing you need to make sure you're doing is keeping your elbows still do not lift them up only focus on extending your arm out
2. JM Press: this is a harder movement to do as many people can't properly do this so what you want to do is get a flat bench under a Smith bar and make sure the bar is inline between upper chest and mouth this is the best video i could find
1. tricep pushdown: everyone knows how to do this but the one thing you need to make sure you're doing is keeping your elbows still do not lift them up only focus on extending your arm out
2. JM Press: this is a harder movement to do as many people can't properly do this so what you want to do is get a flat bench under a Smith bar and make sure the bar is inline between upper chest and mouth this is the best video i could find
Now it's the boring part
lower day
I'm not going to go as in depth as the upper section as i think this is a lot simpler
All you need is 4x movements and that is your leg day done
1. leg extension
2. leg press: put feet lower on the plate for more quad activation
3. hamstring curl
4. calf raise: I would personally do this on a hack squat as it is better standing
2. leg press: put feet lower on the plate for more quad activation
3. hamstring curl
4. calf raise: I would personally do this on a hack squat as it is better standing
And lastly for abs you want to do a machine ab crunch and leg raises on a pull up bar
If anyone has any questions feel free to ask
