Switching to a 4 day lower//upper split for strength and gains, Advice please

[Alleyezonme]

Ok some backgorund im 18, 205-208 lbs, been working out about 12 months or so, right now im using a 3 day split, push,pull,leg split
and after reading some of cow pimps blogs it got me thinking about changing my program up a bit to somthing like what he was describing
Lowerbody/Upper body split with Power mon/tues -Endurance ( dont think thats the right word) thurs/fri
Mon - Upper body - Power (High volume low rep)
Tues - Lower Body - Power (High volume low rep)
Wed- off
Thurs - upper body - (High rep, Low volume)
Friday- Lower body - (High rep, Low volume)

Now here are my questions it makes most sense to design a total body upper split and a total body lower split to do on those days ( just switch up the volume/rep sets)
So somthing like
Mon - Bench,Rows,Presses,Shrugs - Some Core work at end ex. Planks
Im thinking like Rep sets of (5x3)
Tues - Squats,Deads - Some Core work at end ex. Planks
Im thinking like Rep sets of (5x3)
Wed- Off
Thurs - Bench,Rows,Presses,Shrugs - Some Core work at end ex. Planks
Im thinking like rep sets of (10x6)
Friday- Squats, Deads - Some Core work at end ex. Planks
Im thinking like rep sets of (10x6)
Sat/Sun - HIT CARDIO

Hmm but now it seems like the upper body is more loaded then the lower, but then squats and deads on the same day seem like it will kill ya, Now as im lookin at it, it dont seem to bad, any advice? or thoughts?

 

[Gazhole]

Im not quite following your reasoning behind High volume/low rep and low volume/high rep, and 10x6 as a rep range is a little excessive, id be surprised if you could keep that intensity up for 10 sets.

Generally speaking, the more intensity you use, the less volume because you cant keep a high intensity up for an extended period of time. The opposite goes for low intensity, where you would use more volume.

Upper lower is a great split, and i kinda see where youre coming from...you want to do two days high intensity (5x3) and then two days lower intensity (say...3x12?).

For exercises id split you upper and lower days up some how, like one day of each is pushing, the other is pulling, or horizontal/vertical or something. But you can do it the way youve got it aswell with pushes and pulls on the same day, thats fine.

Id add some more leg movements in though, lunges and hypers or something. Just to get a balance of pushing and pulling. Id replace shrugs with something like pullups or lat pulldowns though.

 

[Alleyezonme]

my bad gaz, the rep sets are switched its
6 sets of 10 reps, and 3 sets of 5 reps

 

[Alleyezonme]

yeah i was thinking about addin some pullups in there, but i can only do around 2-3 so i guess just some sets of 2-3 to get em up there
but yeah when i was reading cow pimps blog he set out the set/reprange opposite like did which i found kinda wierd so i thought thats how there sopsoe to be labled, (10x6 = 6 sets of 10) but what i meant is 6x10 for high rep day, and 5x3 for the high intensitty day

 

[Metallibanger]

It makes no sense to alternate between low-rep and high-rep days

 

[KelJu]

It makes no sense to alternate between low-rep and high-rep days

It makes a lot of sense. Variation leads to better growth. Why do you think periodization is so useful?

 

[Gazhole]

yeah i was thinking about addin some pullups in there, but i can only do around 2-3 so i guess just some sets of 2-3 to get em up there
but yeah when i was reading cow pimps blog he set out the set/reprange opposite like did which i found kinda wierd so i thought thats how there sopsoe to be labled, (10x6 = 6 sets of 10) but what i meant is 6x10 for high rep day, and 5x3 for the high intensitty day

2-3 is fine, work to your ability. A few sets of 3 pullups will be far more beneficial than shrugs. Theres a few threads in training lately about pullups and techniques to improve them, take a look around for those - they might help you out.

I always note it as sets x reps btw, lol.

5x3 for high intensity is good, but 6 sets on 4 movements is a tad ott. Id cut that down a bit, especially since youll be doing 4 days a week. 3x12-14 would probably be okay, at most 4 sets per movement. Ive done this sort of 4 day a week split before and its surprisingly taxing.

 

[Metallibanger]

Periodization is useful on a monthly basis (that's what powerlifters do), not on a weekly one

 

[Gazhole]

Periodization is useful on a monthly basis (that's what powerlifters do), not on a weekly one

Why not on a weekly one?

Not that im saying powerlifters are the be-all and end-all of lifting, but westside is quite a popular powerlifting template and that varies between high intensity and high volume within the same session, as well as alternating between that high intensity strength work and dynamic effort/explosive power throughout the week.

Theres more than one way to skin a cat. To place a limit on the frequency of variation totally undermines what periodization is meant to acheive...

 

[KelJu]

Periodization is useful on a monthly basis (that's what powerlifters do), not on a weekly one

That is what some powerlifters do. Almost all of the heavy bench-pressers are using westside, and as Gaz said, westside uses periodization in the same weak.

 

[Metallibanger]

That is what some powerlifters do. Almost all of the heavy bench-pressers are using westside, and as Gaz said, westside uses periodization in the same weak.

Westside Barbell®"Often Imitated but never duplicated"
Interesting

 

[KelJu]

Westside Barbell�"Often Imitated but never duplicated"
Interesting

Its a great program if you have the genetics for it. I don't have reliable connective tissues to even try it. If I didn't have joint problems I would be doing westside.

 

[CowPimp]

Periodization is useful on a monthly basis (that's what powerlifters do), not on a weekly one

Undulating and concurrent periodization are totally valid and have proven to be effective at increasing strength.

 

[Gazhole]

Westside Barbell�"Often Imitated but never duplicated"
Interesting

Its a great program. I did something based on it, and managed to add 10lbs to Bench, Squats, Deads, and Good Mornings in the 8 week period i programmed it for.

 

[yellowmoomba]

Here's an example program I did for a while. Don't do all the exercises just pick a few from each section. I did abs at least two days (usually on lower body days). I liked spliting up deads and squats into different days.

Day 1
UPPER #1 (Horizontal Push and Pull)
Incline Bench
Dip
Fly
CG Press

DB Row
T-Bar Row
Cable Row
Reverse Fly

Day 2
LOWER #1 (Quad Dominated)
Squat
Lunge
Extention
Leg Press
Bosu Ball Squat


Day 3 OFF

Day 4
UPPER #2 (Vertical Push and Pull)
MP Press
Front/side Raise
Upright Row
Shrug

Pullup
Chinup
Supinate Grip Pullup

Day 5
LOWER #2 (Hip Dominated)
Sumo Style Dead
SLDL
Deadlift
Leg Curl
Swiss Ball Ham Curl

Day 6 and 7 OFF

Good luck.

 

[Alleyezonme]

first off thanks for all the input guys,
regardling the last post, i kinda like that set up and ill keep it in mind when
choosing exercises to go with my days, i understand the verital/horizontal push//pull now, but my only concern was, is that i wanted to hit bench twice a week instead of once a week like i've been doing for around 6months+
what are your thoughts? i know more isnt always better but thats why the switch in volume/rep range is switched, also i like how you have pullups in ur program, because i never get around to them, im always to sore at the end of my deadlifts and rows on my 3 day split day so maybe now i can get around to them
ill keep following this thread and continue to brainstorm some more ideas thanks for all your input