thoughts about upper every other day split?

[iwannasleeponurlap]

I dont care about legs anymore and I just want to get bigger. Cant find any information about this split online so I thought i'd ask it here.

 

[iwannasleeponurlap]

bump

 

[iwannasleeponurlap]

bump

 

[ascendingmoid]

I run upper Monday wensday and Friday and it works well for me

 

[iwannasleeponurlap]

I run upper Monday wensday and Friday and it works well for me

i do upper 4-3 times a week the only problem i've had is the chest and tricep being a bit fatigued on the second or fourth upper day

 

[ascendingmoid]

i do upper 4-3 times a week the only problem i've had is the chest and tricep being a bit fatigued on the second or fourth upper day

How much sets per muscle group do you do per upper day

 

[iwannasleeponurlap]

How much sets per muscle group do you do per upper day

for compound lifts like bench or dumbbell bench i do 3 to 5 sets and for everything else i do 2 sets till failure so if i do 4 upper days in a week that's about 19 sets for chest sometimes i skip back cause its hard to train it at home but about 12 sets for back 8 sets for shoulders cause i only do lateral raises cause chest trains the front delts then i do 12-14 sets for biceps and brachialis and i do 12 sets for triceps.

i do upper A and upper B so
upper A
chest 1 exercise 4-5 sets
back 1 exercise 2 sets
shoulder 1 exercise 2 sets
biceps 2 exercises 2 sets each exercise
tricep 2 exercises 2 sets each exercise
upper B
chest 2 exercises 2-3 sets each exercise
back 2 exercises 2 sets each exercise
shoulder 1 exercise 2 sets
biceps 1-2 exercise 2 sets each exercise
tricep 1 exercise 2 sets

i also do 2 sets till failure but for 4-5 sets i dont
the fatigue could also be cause im sick rn

 

[highpotentialmtn]

for compound lifts like bench or dumbbell bench i do 3 to 5 sets and for everything else i do 2 sets till failure so if i do 4 upper days in a week that's about 19 sets for chest sometimes i skip back cause its hard to train it at home but about 12 sets for back 8 sets for shoulders cause i only do lateral raises cause chest trains the front delts then i do 12-14 sets for biceps and brachialis and i do 12 sets for triceps.

i do upper A and upper B so
upper A
chest 1 exercise 4-5 sets
back 1 exercise 2 sets
shoulder 1 exercise 2 sets
biceps 2 exercises 2 sets each exercise
tricep 2 exercises 2 sets each exercise
upper B
chest 2 exercises 2-3 sets each exercise
back 2 exercises 2 sets each exercise
shoulder 1 exercise 2 sets
biceps 1-2 exercise 2 sets each exercise
tricep 1 exercise 2 sets

i also do 2 sets till failure but for 4-5 sets i dont
the fatigue could also be cause im sick rn

lol firstly for biceps 1 exercise preacher curl is enough, if you want to target brachioradialis just do reverse curls. also keep every exercise the same for each workout same order too better for progressive overload. the first two sets have like 70% of the stimulus so doing 4-5 sets is waste of time and fatiguemaxxing

 

[iwannasleeponurlap]

lol firstly for biceps 1 exercise preacher curl is enough, if you want to target brachioradialis just do reverse curls. also keep every exercise the same for each workout same order too better for progressive overload. the first two sets have like 70% of the stimulus so doing 4-5 sets is waste of time and fatiguemaxxing

4-5 sets is for bench warm up for pr bro what. also i know for biceps thats enough but i like doing incline curls sometimes. also im keeping the same exercises mostly but im not gonna do bench press 4 times a week bro.

 

[combatingNorwooding]

dont care about legs anymore and I just want to get bigger

Pussy

Cant find any information about this split online so I thought i'd ask it here

Re you retarded

There’s no fucking way you can’t find any information about upper lower LOL. Just run a simple upper EOD not that hard.

Do each set 0-1 RIR, 2 sets max for each exercise unless you know for sure you can recover from more. Pick exercises you enjoy. Rest enough time (3-5 minutes is ideal), do minimum 3 weekly sets for each muscle group not including overlap, The muscle groups you lack (you’re weak points) do first in the session and the string points put last, find your MAV (maximum adaptive volume) and work by it and many more

 

[combatingNorwooding]

for compound lifts like bench or dumbbell bench i do 3 to 5 sets and for everything else i do 2 sets till failure so if i do 4 upper days in a week that's about 19 sets for chest sometimes i skip back cause its hard to train it at home but about 12 sets for back 8 sets for shoulders cause i only do lateral raises cause chest trains the front delts then i do 12-14 sets for biceps and brachialis and i do 12 sets for triceps.

i do upper A and upper B so
upper A
chest 1 exercise 4-5 sets
back 1 exercise 2 sets
shoulder 1 exercise 2 sets
biceps 2 exercises 2 sets each exercise
tricep 2 exercises 2 sets each exercise
upper B
chest 2 exercises 2-3 sets each exercise
back 2 exercises 2 sets each exercise
shoulder 1 exercise 2 sets
biceps 1-2 exercise 2 sets each exercise
tricep 1 exercise 2 sets

i also do 2 sets till failure but for 4-5 sets i dont
the fatigue could also be cause im sick rn

Oh gosh
@ce10098 @mikre the muh 2 sets to failure really got to so many people it’s over

 

[iwannasleeponurlap]

Pussy

Re you retarded

There’s no fucking way you can’t find any information about upper lower LOL. Just run a simple upper EOD not that hard.

Do each set 0-1 RIR, 2 sets max for each exercise unless you know for sure you can recover from more. Pick exercises you enjoy. Rest enough time (3-5 minutes is ideal), do minimum 3 weekly sets for each muscle group not including overlap, The muscle groups you lack (you’re weak points) do first in the session and the string points put last, find your MAV (maximum adaptive volume) and work by it and many more

said no information about upper eod not about ul. also lets say chest is my strong point, do you want me to do bench as last?
already said im training 2 sets to failure.
thx for MAV tip tho

 

[iwannasleeponurlap]

Oh gosh
@ce10098 @mikre the muh 2 sets to failure really got to so many people it’s over

??? maybe in the top 3 most popular tiktok gym tips jfl this is not secret

 

[Rothschild]

ur a pussy for not doing legs

 

[combatingNorwooding]

said no information about upper eod not about ul

It’s the same thing, just do it without the lower lol

also lets say chest is my strong point, do you want me to do bench as last?

you don’t need to do bench regardless if chest is or isn’t your weakly point, it’s an awful exercise.

And if you do bench already and wanna keep going with it, then yes, do bench last. Are you that intellectually challenged or what

already said im training 2 sets to failure

also isn’t good lol

 

[iwannasleeponurlap]

ur a pussy for not doing legs

K

 

[combatingNorwooding]

??? maybe in the top 3 most popular tiktok gym tips jfl this is not secret

Oh so popular=optimal? Didn’t know that

That means a bro split is the most optimal split ?

Great logic bro

 

[iwannasleeponurlap]

It’s the same thing, just do it without the lower lol

you don’t need to do bench regardless if chest is or isn’t your weakly point, it’s an awful exercise.

And if you do bench already and wanna keep going with it, then yes, do bench last. Are you that intellectually challenged or what

also isn’t good lol

son you said

"Do each set 0-1 RIR, 2 sets max for each exercise unless you know for sure you can recover from more." what r u saying

 

[iwannasleeponurlap]

Oh so popular=optimal? Didn’t know that

That means a bro split is the most optimal split ?

Great logic bro

thought you were talking about that its some secret didnt know you thought it was bad

 

[PharmaPhaggot]

ur a pussy for not doing legs

Legs are cope, why waste time, energy and protein on an aesthetic disadvantage?

 

[combatingNorwooding]

son you said

"Do each set 0-1 RIR, 2 sets max for each exercise unless you know for sure you can recover from more." what r u saying

Doesn’t mean you need to do 2 sets to failure in each set btw

If you will do 2 sets for each exercise it will take you forever and if you do each one to failure you will accumulate crazy CNS and peripheral fatigue

 

[Rothschild]

k

K

ys

 

[Rothschild]

Legs are cope, why waste time, energy and protein on an aesthetic disadvantage?

how tf is it cope

if u dont train it your preportions will look retarded

 

[iwannasleeponurlap]

Doesn’t mean you need to do 2 sets to failure in each set btw

If you will do 2 sets for each exercise it will take you forever and if you do each one to failure you will accumulate crazy CNS and peripheral fatigue

why will it take me forever i have already tried this its like only 2 hours bro.
idk much about cns and fatigue

 

[combatingNorwooding]

thought you were talking about that its some secret didnt know you thought it was bad

It is bad, there isn’t an arbitrary number you NEED to follow in sets and RIR btw, every individual react less to everything and I’m pretty sure you didn’t experiment on yourself what’s best for you and the reason you are doing 2 sets to failure is because you blindly followed it from TikTok

 

[PharmaPhaggot]

how tf is it cope

if u dont train it your preportions will look retarded

If you have death tier hips or waist maybe, MAYBE, but if you do just end it anyway, cause its over no matter what

Your perceived height also matters a lot more than upper-lower volume balance, why look stocky, short with a small dick?

Leanness is everything for legs

 

[iwannasleeponurlap]

It is bad, there isn’t an arbitrary number you NEED to follow in sets and RIR btw, every individual react less to everything and I’m pretty sure you didn’t experiment on yourself what’s best for you and the reason you are doing 2 sets to failure is because you blindly followed it from TikTok

i like to do high volume for some things and low volume for some things i think i prefer low volume

 

[Prøphet]

ur a pussy for not doing legs

They make you look shorter

 

[iwannasleeponurlap]

why nobody rep me

 

[Rothschild]

They make you look shorter

no they dont unless ur mega wide

 

[Prøphet]

no they dont unless ur mega wide

Toothpick legs are ideal they look higher class

 

[combatingNorwooding]

why will it take me forever i have already tried this its like only 2 hours bro.

2 hours for an upper day bro? Is that not long for you lol.

idk much about cns and fatigue

CNS fatigue is when your CNS gets fatigued by working out, unlike local fatigue, it limits all your muscles and not just one muscle. For example if you do legs then chest, your chest performance will likely drop even tho you train it earlier in the session since your CNS fatigue accumulate and limit your strength and your high threshold motor units recruitment. So when you are feeling tired mid session and your performance stalls it probably means your CNS is fatigued. That’s why you need to minimize it as much as you can.

You can minimize it by:
-doing as little compound movements as possible.
-not going to failure each set and instead doing in most sets 1 RIR.
-gauge your volume in a way that won’t make you too fatigued, so find your MAV (being fatigued is fine but it’s a spectrum, try to be as less fatigued as possible while getting the best results).
-try to minimize your time in the gym.
-eat preworkout carbs, intra workout carbs, and post workout carbs.

 

[combatingNorwooding]

i like to do high volume for some things and low volume for some things i think i prefer low volume

what would you consider high volume ?

 

[Prøphet]

what would you consider high volume ?

High volume tones the muscle while lower volume makes them more bulky

 

[combatingNorwooding]

They make you look shorter

They really don’t, it’s not like when you are doing legs you will instantly get them big asf it a degree where you will look shorter. Doing them even once per week is fine and probably won’t make them too big.

 

[combatingNorwooding]

High volume tones the muscle while lower volume makes them more bulky

Yes.

 

[tomahawk]

Basically what I run
FBEOD no legs
Will add legs though women love big asses mane

 

[Prøphet]

They really don’t, it’s not like when you are doing legs you will instantly get them big asf it a degree where you will look shorter. Doing them even once per week is fine and probably won’t make them too big.

If you do high weight they’ll get too big and bulky, best to stick to 30+ reps so you can be more toned and lean

 

[iwannasleeponurlap]

High volume tones the muscle while lower volume makes them more bulky

no

 

[Prøphet]

no

Yes it’s true

 

[combatingNorwooding]

If you do high weight they’ll get too big and bulky, best to stick to 30+ reps so you can be more toned and lean

 

[iwannasleeponurlap]

Basically what I run
FBEOD no legs
Will add legs though women love big asses mane

NO, do not get a big ass.

 

[combatingNorwooding]

no

He’s joking

 

[iwannasleeponurlap]

what would you consider high volume ?

brother i just mean 12 reps chill

 

[combatingNorwooding]

NO, do not get a big ass.

You know how pathetic you will look when you are naked in a sex and your legs are tiny compared to your upper body?

 

[combatingNorwooding]

brother i just mean 12 reps chill

We have a lot to work on

 

[iwannasleeponurlap]

You know how pathetic you will look when you are naked in a sex and your legs are tiny compared to your upper body?

some guy in my school who doesnt even gym gets smacked on his ass by guys cause he got a big ass and they constantly make jokes about him

 

[Rothschild]

Toothpick legs are ideal they look higher class

no they look so dumb

niggas rlly wanna end up like this guy

 

[combatingNorwooding]

some guy in my school who doesnt even gym gets smacked on his ass by guys cause he got a big ass and they constantly make jokes about him

You don’t have to bias your glutes bro oh my god

I can’t with this forum

 

[iwannasleeponurlap]

We have a lot to work on

?

You know how pathetic you will look when you are naked in a sex and your legs are tiny compared to your upper body?

nigga im a teen im not having sex soon