Help me finish my Upper/lower routine

**mike456** · 06-03-2006, 11:41 AM

My goal is strength and size, but strength is more important to me, so Im gonna do an upper, lower, off, upper, lower, off, off split
1 session a week for upper/lower Ill do 2-5 reps with 2 minute rest intervals
and the other session for upper/lower Ill do 6-8 reps with 1 minute rest intervals
Is this a good idea?

these are the exercises Ill be using
Lower Strength- keep in mind I cant do squats (2 min R.I.)
BB Deadlifts- 3x2-5 (Ill be doing these deep so they hit both the quads/hams)
Step-ups- 3x2-5
Leg Curls- 3x2-5
Standing Calf Raise- 3x2-5
Decline weighted Crunch- 3x2-5

Lower hypertrophy(same as lower strength except reps are changed) 1 min r.i.
BB Deadlifts- 3x6-8 (Ill be doing these deep so they hit both the quads/hams)
Step-ups- 3x6-8
Leg Curls- 3x6-8
Standing Calf Raise- 3x6-8
Decline weighted Crunch- 3x6-8

Upper Strength(2 min R.I.)
BB Incline Press (30 degrees)- 3x2-5
DB Bent-over Row- 3x2-5
BB Shoulder Press- 3x2-5
Assisted Underhand Pull-ups- 3x2-5

Upper Hypertrophy(1 min R.I.)
Cable Pullover- 3x6-8
Cable Lat-Fly- 3x6-8
DB Fly- 3x6-8
DB Triceps Extensions- 3x6-8
BB Curls- 3x6-8

**myCATpowerlifts** · 06-03-2006, 03:38 PM

I'll help you finish.

**mike456** · 06-03-2006, 03:39 PM

lol, I meant fix

**CowPimp** · 06-03-2006, 09:50 PM

I would stick to compound movements when going really heavy like that. I think it is more dangerous to perform isolation exercises in strength territory since the load isn't distributed properly among multiple joints.

I would do some kind of waving in intensity with the strength work. Multiple weeks of working between 2-5 repetitions is going to beat you down pretty quick.

I would probably reduce the intensity of the hypertrophy work so there is less overlap in terms of the fatigue that develops.

**mike456** · 06-04-2006, 12:52 AM

so basically for the upper/lower hypertrophy I should up the reps to about 12?
On upper strength day all of the exercises are big compunds but on upper hypertrophy they are all isolation, I think the strength days are good I just gotta change up the hypertrophy training and increase reps like you said so that my body could get rest from heavy lifting

**kenwood** · 06-04-2006, 01:07 AM

i will help you finish nothing and you will like it

**mike456** · 06-04-2006, 01:19 AM

Upper Strength: 2 min. R.I.
BB Incline Press- 3x2-5
DB Bent-over Row- 3x2-5
BB Shoulder Press- 3x2-5
Assisted Underhand Pull-up- 3x2-5

Upper Strength/Hypertrophy: ? min. R.I.
Cable Dip- 3x?
Shoulder Grip Upright Rows- 3x?
BB Curls- 3x?
Triceps Extension- 3x?

what reps should I use for the second upper body workout and rest intervals if my goal is strength and size- the first workout the goal is just strength but the second is strength and size, im thinking 4-8 reps, 90 sec??

**mike456** · 06-04-2006, 01:24 AM

ok so this is what I came up with, do u see anything wrong?
Day 1- Upper Strength
Day 2- off
Day 3- off
Day 4- Upper Size/Strength
Day 5- off
Day 6- Lower Strength
Day 7- off

Upper Body Strength: 2 min R.I.
BB Incline Press- 3x2-5
DB Bent-over Row- 3x2-5
BB Shoulder Press- 3x2-5
Assisted Underhand Pull-up- 3x2-5

Upper Body Size/Strength: 90 sec R.I.
Cable Dip- 3x4-8
Shoulder Grip Upright Row- 3x4-8
BB Curl- 3x4-8
Triceps Extension- 3x4-8

Lower Strength: 2 min R.I.
BB Dead lift- 3x2-5
Step-up- 3x2-5
Leg Curl- 3x2-5
Decline weighted Crunch- 3x2-5

**CowPimp** · 06-04-2006, 07:40 AM

You already have strength covered when you are lifting in the 2-5 range. Now cover size but without the extra stress on your nervous system by lifting in the 8-10 or maybe even 10-12 range.

Again, cut out the isolation stuff during the strength phase. I don't think doing situps or leg curls at the intensity level is a good idea.

**mike456** · 06-04-2006, 10:20 AM

Upper Body Strength: 2 min R.I.
BB Incline Press- 3x2-5
DB Bent-over Row- 3x2-5
BB Shoulder Press- 3x2-5
Assisted Underhand Pull-up- 3x2-5

Upper Body Size/Strength: 60 sec R.I.
Cable Dip- 3x8-10
Shoulder Grip Upright Row- 3x8-10
BB Curl- 3x8-10
Triceps Extension- 3x8-10

Lower Strength:
BB Dead lift- 3x2-5-2 min R.I.
Step-up- 3x2-5-2 min R.I.
Leg Curl- 3x8-10- 60 sec R.I.
Decline weighted Crunch- 3x8-10- 60 sec R.I.
hows that cowpimp?

**CowPimp** · 06-04-2006, 02:26 PM

So what's your plan in terms of unloading and allowing your fitness gains to manifest themselves to the fullest extent?

**AKIRA** · 06-04-2006, 06:36 PM

Originally Posted by mike456

Upper Body Strength: 2 min R.I.
BB Incline Press- 3x2-5
DB Bent-over Row- 3x2-5
BB Shoulder Press- 3x2-5
Assisted Underhand Pull-up- 3x2-5

Upper Body Size/Strength: 60 sec R.I.
Cable Dip- 3x8-10
Shoulder Grip Upright Row- 3x8-10
BB Curl- 3x8-10
Triceps Extension- 3x8-10

Lower Strength:
BB Dead lift- 3x2-5-2 min R.I.
Step-up- 3x2-5-2 min R.I.
Leg Curl- 3x8-10- 60 sec R.I.
Decline weighted Crunch- 3x8-10- 60 sec R.I.
hows that cowpimp?

On the right track, but as far as CP's advice, you still have isolation movements on strength days.

Cow, ive been reading in the other threads, you and P-Funk keep saying "loading" and "unloading." Its confusing me with other terminology, so could you be so kind in defining these terms?

**Squaggleboggin** · 06-04-2006, 07:08 PM

Originally Posted by AKIRA

On the right track, but as far as CP's advice, you still have isolation movements on strength days.

Cow, ive been reading in the other threads, you and P-Funk keep saying "loading" and "unloading." Its confusing me with other terminology, so could you be so kind in defining these terms?

Unloading is when you basically back off the intensity by either taking a complete break or lowering the amount of weight used and/or reps/sets. This is simply to allow the muscles to recover more fully than they typically do from one workout to another. Loading is, as far as I know, the opposite process of stressing the muscles. I don't think it's quite the same as overreaching, but rather just normal workouts. I could be wrong though. We'll wait for the experts...

**mike456** · 06-04-2006, 07:33 PM

Originally Posted by AKIRA

On the right track, but as far as CP's advice, you still have isolation movements on strength days.
Cow, ive been reading in the other threads, you and P-Funk keep saying "loading" and "unloading." Its confusing me with other terminology, so could you be so kind in defining these terms?

look at the reps for the isolation, he said it is not a good idea to to low reps with isolation movements, he was not saying to take them out just because you cant do them on the same day...

**CowPimp** · 06-04-2006, 09:33 PM

Originally Posted by Squaggleboggin

Unloading is when you basically back off the intensity by either taking a complete break or lowering the amount of weight used and/or reps/sets. This is simply to allow the muscles to recover more fully than they typically do from one workout to another. Loading is, as far as I know, the opposite process of stressing the muscles. I don't think it's quite the same as overreaching, but rather just normal workouts. I could be wrong though. We'll wait for the experts...

Yeah, unloading is reducing the stress of the workout. Usually it involves reducing the volume, intensity, and often frequency of your workouts as well. Another thread I posted in I mentioned unloading in the form of using unstable exercises that limit the stress imposed on you such as standing band rows.

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