Rate my upper/lower split?

Asked by: Dylan Dawkins

What is a good upper lower split?

How Do Athletes Approach Upper/Lower Split Workouts? The ideal upper/lower split workout plan for athletes and competitors includes eight sets per muscle group at about 85 percent of 1RM two times per week. This provides greater training volume, which optimizes hypertrophy.

Can I get big on an upper lower split?

The upper lower split is great for building muscle and gaining strength. Studies show that training muscles group twice a week is best for hypertrophy.

Is a 5 day Upper Lower split good?

The five day upper lower is very well balanced in terms of distributing. The amount of volume. Across different muscle groups in my videos on the upper lower split.

Is an upper lower split good for beginners?

Can Beginners Do Upper/Lower Splits? Beginners are absolutely capable of performing upper lower workout splits. Most training styles are universal among training experience. The only things that may differ is the weight used, possibly some volume, and the inclusion of more advanced training techniques if necessary.

Is a 4 day upper lower split effective?

An upper/lower split running on four days per week means you will be doing two upper body + two lower body workouts. This has several benefits: Growth & Recovery.

Is 10 sets per week enough?

If you’ve been training properly for less than a year, perform 10-15 sets per muscle group per week. If you’ve been training properly for one to five years, perform 15-20 sets per week. If you’re very advanced and have been training properly for over five years, perform 20-25 sets per week.

Is a 3 day upper lower split effective?

With the 3 days per week upper / lower split you are training body parts once every 4-5 days. This moderate training frequency is a favorite of the world-class strength coach Charles Poliquin. It works EXTREMELY well for a large percentage of the training population.

Can I do upper lower split 6 days a week?

This program can be performed 4, 5, or 6 days per week. Each muscle group is trained 2-3 times per week, with weekly volumes ranging from 12 – 24 sets per muscle group depending upon which frequency and volume combination you choose.

Is Upper Lower split better than Bro split?

The Upper Lower split allows for several rest days in a week, ranging from 1-5, depending on how frequently you train. Compared to the Bro Split, which offers as much as one rest day (if you want it), you’ll find the Upper Lower split offers much more time for recovery and life’s other responsibilities.

What is hyper trophy?

Hypertrophy is an increase in the size of cells (or tissues) in response to various stimuli. A typical example is muscular hypertrophy in response to exercise. Exercise stimulates skeletal and cardiac muscle fibers to increase in diameter and to accumulate more structural contractile proteins.

What is the most effective workout split?

The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.

Are shrugs push or pull?

Movement Classification



The shrug is considered a pulling motion, as the weight is lifted toward the center of the body during the concentric phase of the primary muscle group. This exercise is also considered of basic utility, as a greater intensity is placed on the muscles than with smaller auxiliary exercises.

Is 6 day split too much?

However, the general consensus is that the most effective 6 day split will be one that trains each muscle group at least twice a week. This is what makes a 6 day split so appealing. For those who have good recovery practice, they can capitalize on protein synthesis with a 6 day split.

Are traps push or pull?

“The middle traps primarily pull the shoulder blades together, and the lower traps rotate the shoulder blades downward.”

Why won’t my traps grow?

To really get your traps growing, you need two things: heavier weight and more volume. Ideally, both should be included every week that you train. You’ll want to hit the traps hard with as much weight as possible, keeping reps around 6-8 with some sets.

Are shrugs necessary?

Shrugs aren’t a bad exercise. They simply aren’t a cure-all for tiny traps. If you only rely on shrugs for upper trap development, you’re leaving gains on the table. But the shortcomings of the movement also provide opportunity.

How heavy should shrugs be?

Shoulder shrugs and weights



Hand weights of 5 or 8 pounds are still heavy enough to strengthen your trapezius and upper back muscles. As you get into the habit of doing this exercise several times a week, you can increase the weight to 15, 20, 25 pounds or more.

Do shrugs build neck?

No, the shrug exercise does not make the neck bigger. The shrugs do hit muscles near your neck like the upper trapezius and the levator scapulae, but the won’t really help thicken and make your neck look more muscular.

Do shrugs build traps?

Trapezius: The primary muscle group activated during dumbbell shrugs are your upper traps. The dumbbell shrug is one of the best exercises for toning your upper back muscles, building big traps, and improving your posture.

What is a reverse fly?

So thin tummy squeeze your butt cheeks arms can start off straight and i lift them right up to the side and i squeeze my shoulder blades together at the top. And i come back down again.

Are shoulders push or pull?

Here are the muscles that perform pushing and pulling movements: Pushing: chest, shoulders, and triceps. Pulling: back, biceps, and forearms.

What are super sets?

The concept of a superset is to perform 2 exercises back to back, followed by a short rest (but not always). This effectively doubles the amount of work you are doing, whilst keeping the recovery periods the same as they are when you complete individual exercises.

Are bent over flys good?

The bent over dumbbell reverse fly, also known as the bent over rear delt fly, is a great exercise to assist you in building a complete set of shoulders. Many lifters utilize the bent over dumbbell reverse fly to target the rear delts, an often lagging muscle for many lifters alike.

What do hammer curls work?

What muscles do hammer curls work? Hammer curls work the elbow flexors — the muscles that bring your hand to your shoulder by bending your elbow. The elbow flexors are made up of the biceps brachii, brachioradialis, and brachialis ( 3 , 4 , 5 ).

Is a goblet squat?

Demonstration. Begin the exercise by holding a dumbbell in your hands. So that both palms are facing up against the bottom of the upper end of the dumbbell.