Who knows the best way to progam an upper lower split?

[shyneboyzceo]

I am 16 and 8 months 6-6'1 and 180 and I went from pplarms to chest back arms and legs. I do 2 sets 5-8 reps 0-1 reps in reserve, 5-10 total sets per muscle group for a while now but apparently for most optimal muscle growth it's better to do an upper lower split. They say it's cuz hitting muscle more frequently is better for growth but u still gotta do only 5-10 sets per muscle group. Who knows how to actually create a proper upper lower split?

 

[Ihateskob]

upper- bench and flys
lower- hip thrust and glute spread

 

[_Tigrim_]

Depends if you want to hit the muscle 2 vs 3 times per week. So either

Mon - Upper
Tue - Rest
Wed - Lower
Thu - Rest
Fri - Upper
Sat - Rest
Sun - Lower

Or

Mon - Upper
Tue - Lower
Wed - Upper
Thu - Lower
Fri - Upper
Sat - Lower
Sun - Rest

3 times is obviously better than 2 but not by that much so it's more so up to you if you want to spend more time in the gym per week or less time.

 

[_Tigrim_]

Why did you react with jfl motherfucker @kazak

 

[kazak]

Why did you react with jfl motherfucker @kazak

only ULxULxx is viable those two splits are retarded and ngmi

 

[_Tigrim_]

only ULxULxx is viable those two splits are retarded and ngmi

Of course the 3 times per week is harder but it's just an option for those that have the time and the willingness to do it. And the 2 times per week one is literally the same as yours, just the rest days are swapped around to have more rest in between sessions.

 

[ey88]

2 sets each body part a session

Upper Lower Rest Repeat