UPPER/LOWER?? in 2026? CLARK KENT

[braydensfx2x]

So this thread is me talking about the pros and cons of the upper/lower no RESTS

FIRST OF ALL

• Alternating upper and lower days allows consistent stimulus for both halves of the body, reducing the risk of imbalances.
• Meta-analysis shows that distributing training volume evenly across muscle groups improves hypertrophy outcomes compared to unbalanced splits.

SECOND

• Each muscle group is trained twice or MORE per week, which research indicates is optimal for most intermediate lifters for hypertrophy and strength gains (Schoenfeld et al., 2016)
• Lower and upper body are sufficiently separated in each session, allowing 24–72 hours recovery per muscle group.
• allows customizing exercises to target weak points, accommodate injuries, or incorporate variety for neuromuscular adaptation.
• Evidence from longitudinal resistance training studies supports that varied exercise selection enhances functional hypertrophy.
• 
  
  • This allows shorter sessions than full-body workouts but still hits all major muscles effectively.

• Alternating body regions can be less mentally exhausting than full-body routines, improving adherence over months.

Proven Cons​

1. Potential for Volume Mismanagement
   
   • Without restrictions, trainees may:
     
     • Overload certain exercises
     • Under-train smaller muscle groups

1. • Alternating body regions can be less mentally exhausting than full-body routines, improving adherence over months.

Proven Cons​

1. Potential for Volume Mismanagement
   
   • Without restrictions, trainees may:
     
     • Overload certain exercises
     • Under-train smaller muscle groups
   • Studies show poorly monitored volume can increase risk of overuse injuries or stalled progress.
2. Lower Body Fatigue Spillover
   
   • Heavy lower-body sessions (squats, deadlifts) can induce central nervous system fatigue, which may impact upper-body performance if scheduling isn’t optimized.
3. Delayed Skill Acquisition for Compounds
   
   • Upper/lower splits may not allow daily practice of lifts, which can slow technical improvement in exercises like the bench press or squat compared to full-body routines.
4. Equipment Dependency
   
   • Without restrictions, trainees may rely heavily on machines or isolated movements that feel easier but may negatively affect functional strength.

so basically just be a fucking chad and train upper/lower

Be mirin brah

 

[Akonic]

Holy invisible text.

 

[Kopcav.looks]

why its so big the text wtf