PaulKarter
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I am an amateur. Below is an evidence‐based upper–lower split designed around a low-volume, high-intensity approach—using 2 sets per exercise, with a rep range of 4–7 and targeting 1 rep in reserve (1 RIR) or going to failure. This programming method emphasizes maximum mechanical tension and neuromechanical matching while limiting the overall training volume to reduce central nervous system (CNS) fatigue. Training every other day ensures that each session is preceded by a full rest day, allowing for sufficient recovery.
Mechanical tension is the primary driver for muscle growth. By lifting heavy loads with strict form, you create high levels of tension in the muscle fibers. In this program, each exercise is performed for just 2 sets at near failure. This low‑volume, high‑intensity approach ensures that you generate maximal mechanical tension with each set without overloading the muscles with excessive volume. The focus is on quality (intensity) rather than quantity.
Your body recruits muscle fibers in a specific order—the smallest, most fatigue‑resistant motor units first, followed by the larger, high‑threshold units as the load increases. When you perform heavy, high‑intensity sets, you maximize recruitment of those large motor units that have the greatest potential for strength and hypertrophy. By training with low volume (2 sets per exercise) and pushing each set close to failure, you ensure that nearly every available motor unit is activated. This efficient recruitment is a hallmark of Paul Carter’s style, where quality of muscle activation is prioritized over high training volume.
( Kravitz, L., n.a).
Programming Philosophy
Using only 2 sets per exercise with 4–7 reps means that each set is performed with near-maximal intensity. This approach maximizes motor unit recruitment and mechanical tension, which are key drivers of hypertrophy (Schoenfeld, 2010). The 1 RIR guideline or training to failure ensures that you’re eliciting a strong hypertrophic stimulus with every set, without accumulating excessive fatigue. With low volume per exercise, your focus shifts to the quality and intensity of each rep rather than the quantity.
Sample Machine-Based Upper–Lower Split
Every training day is followed by a rest day, for example: Monday, Wednesday, Friday, and Sunday.
Warmup: 2 Warmup sets before each working set, lower intesnity, equal volume. gives way for the muscles to prepare for the working-set.
Training Method:
• Reps: 4–7 per set
• Sets: 2 working sets per exercise
• Intensity: Aim for 1 RIR (one rep in reserve) to 0 RIR (set taken to failure) on each working set
• Goal: Each exercise is selected so that one muscle group acts as the prime mover. On the second session for each region, an alternative exercise shifts the muscle head bias, ensuring comprehensive stimulation.
HIGH FORCE LOW VOLUME
Do what you believe you need aslong as you hit the targeted muscle group arround 3 sets a week.
Cheers,
References:
Kravitz, L. (n.d.). Motor unit recruitment. Retrieved January 15, 2025, from
https://www.unm.edu/~lkravitz/Exercise Phys/motorunitrecruit.html
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872. https://doi.org/10.1519/JSC.0b013e3181e840f3
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., Phillips, S. M., & Phillips, S. M. (2016). A systematic review, meta‐analysis and meta‐regression of the effect of protein supplementation on resistance training‐induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2015-094869
Mechanical Tension
Mechanical tension is the primary driver for muscle growth. By lifting heavy loads with strict form, you create high levels of tension in the muscle fibers. In this program, each exercise is performed for just 2 sets at near failure. This low‑volume, high‑intensity approach ensures that you generate maximal mechanical tension with each set without overloading the muscles with excessive volume. The focus is on quality (intensity) rather than quantity.
Motor Unit Recruitment
Your body recruits muscle fibers in a specific order—the smallest, most fatigue‑resistant motor units first, followed by the larger, high‑threshold units as the load increases. When you perform heavy, high‑intensity sets, you maximize recruitment of those large motor units that have the greatest potential for strength and hypertrophy. By training with low volume (2 sets per exercise) and pushing each set close to failure, you ensure that nearly every available motor unit is activated. This efficient recruitment is a hallmark of Paul Carter’s style, where quality of muscle activation is prioritized over high training volume.
( Kravitz, L., n.a).
Programming Philosophy
Using only 2 sets per exercise with 4–7 reps means that each set is performed with near-maximal intensity. This approach maximizes motor unit recruitment and mechanical tension, which are key drivers of hypertrophy (Schoenfeld, 2010). The 1 RIR guideline or training to failure ensures that you’re eliciting a strong hypertrophic stimulus with every set, without accumulating excessive fatigue. With low volume per exercise, your focus shifts to the quality and intensity of each rep rather than the quantity.
Sample Machine-Based Upper–Lower Split
Every training day is followed by a rest day, for example: Monday, Wednesday, Friday, and Sunday.
Warmup: 2 Warmup sets before each working set, lower intesnity, equal volume. gives way for the muscles to prepare for the working-set.
4-Day Upper–Lower Split with Exercise Variation & Intensity Focus
Training Method:
• Reps: 4–7 per set
• Sets: 2 working sets per exercise
• Intensity: Aim for 1 RIR (one rep in reserve) to 0 RIR (set taken to failure) on each working set
• Goal: Each exercise is selected so that one muscle group acts as the prime mover. On the second session for each region, an alternative exercise shifts the muscle head bias, ensuring comprehensive stimulation.
HIGH FORCE LOW VOLUME
Beginner Training Program:
Tip: somedays you may do Two various exercises for a set muscle group or an extra exercise altogether.Do what you believe you need aslong as you hit the targeted muscle group arround 3 sets a week.
Upper Day 1 – Primary Exercise Selection
- Chest – Flat Chest Press
- Reps: 4–7
- Sets: 2 working sets
- Intensity: 1–0 RIR
Focus: Targets the overall pectoralis major with heavy pressing.
- Back – Lat Pulldown
- Reps: 4–7
- Sets: 2
- Intensity: 1–0 RIR
Focus: Emphasizes the latissimus dorsi and wider back.
- Shoulders – Shoulder Press
- Reps: 4–7
- Sets: 2
- Intensity: 1–0 RIR
Focus: Prioritizes the anterior deltoids.
- Biceps – Preacher Curls
- Reps: 4–7
- Sets: 2
- Intensity: 1–0 RIR
Focus: Isolates the biceps brachii as the prime mover.
- Triceps – Triceps Pushdowns
- Reps: 4–7
- Sets: 2
- Intensity: 1–0 RIR
Focus: Targets the triceps brachii.
Lower Day 1 – Primary Exercise Selection
- Quads – Leg Extension
- Reps: 4–7
- Sets: 2
- Intensity: 1–0 RIR
Focus: Directly isolates the quadriceps.
- Hamstrings – Seated Hamstring Curl
- Reps: 4–7
- Sets: 2
- Intensity: 1–0 RIR
Focus: Isolates the hamstrings.
- Glutes – Glute Machine Hip Extension
- Reps: 4–7
- Sets: 2
- Intensity: 1–0 RIR
Focus: Directly targets the gluteus maximus.
- Calves – Standing Calf Raise
- Reps: 4–7
- Sets: 2
- Intensity: 1–0 RIR
Focus: Primarily works the gastrocnemius and soleus.
Upper Day 2 – Alternative Exercise Selection
- Chest – Incline Chest Press
- Reps: 4–7
- Sets: 2
- Intensity: 1–0 RIR
Focus: Shifts emphasis to the upper (clavicular) portion of the pectorals.
- Back – Seated Cable Row or T-Bar Row
- Reps: 4–7
- Sets: 2
- Intensity: 1–0 RIR
Focus: Offers a slightly different angle for back activation.
- Shoulders – Dumbbell Lateral Raises
- Reps: 4–7
- Sets: 2
- Intensity: 1–0 RIR
Focus: Emphasizes the medial deltoids as the primary mover.
- Biceps – Concentration Curls or Cable Curls
- Reps: 4–7
- Sets: 2
- Intensity: 1–0 RIR
Focus: Provides an alternative angle for biceps isolation.
- Triceps – Overhead Triceps Extension
- Reps: 4–7
- Sets: 2
- Intensity: 1–0 RIR
Focus: Shifts emphasis within the triceps, stressing the long head.
Lower Day 2 – Alternative Exercise Selection
- Quads – Hack Squat or Leg Press
- Reps: 4–7
- Sets: 2
- Intensity: 1–0 RIR
Focus: Compound movement with a different quad emphasis.
- Hamstrings – Stiff-Legged Deadlift
- Reps: 4–7
- Sets: 2
- Intensity: 1–0 RIR
Focus: Shifts focus to hamstrings and glutes via a hip-dominant movement.
- Glutes – Hip Thrust or Single-Leg Glute Bridge
- Reps: 4–7
- Sets: 2
- Intensity: 1–0 RIR
Focus: Offers an alternative for strong glute activation.
- Calves – Seated Calf Raise
- Reps: 4–7
- Sets: 2
- Intensity: 1–0 RIR
Focus: Provides a different stimulus to the calves.
- Intensity Over Volume: With only 2 sets per exercise, each rep must be executed with precision and maximal effort. This approach has been shown to promote hypertrophy while limiting CNS fatigue (Schoenfeld, 2010).
- Progressive Overload: Given the low volume, it is crucial to focus on gradually increasing the weight while staying within the 4–7 rep range. This ensures that each session continues to challenge your muscles and supports long-term growth.
- Recovery: Training every other day provides ample time for recovery. This is particularly important when training near failure, as it helps prevent overtraining and maintains high performance in subsequent sessions (Morton et al., 2016).
Cheers,
References:
Kravitz, L. (n.d.). Motor unit recruitment. Retrieved January 15, 2025, from
https://www.unm.edu/~lkravitz/Exercise Phys/motorunitrecruit.html
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872. https://doi.org/10.1519/JSC.0b013e3181e840f3
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., Phillips, S. M., & Phillips, S. M. (2016). A systematic review, meta‐analysis and meta‐regression of the effect of protein supplementation on resistance training‐induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2015-094869
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