Modified upper/lower is probably the best split for those of us that work 40 hours a week and want to look the best without having to go 6 days a week. Just throw your bicep, tricep, and side delt exercises in your leg days so you don't have to spend 2 hours on an upper body workout day to hit every muscle. Your biceps and triceps recover so quickly that even if you do an upper workout the next day you'll be fine.
It's individual, but I got crazy elbow tendonitis following this exact split. Your elbow joints are being worked 4x/week. Biceps/triceps recover fast, the tendons and ligaments don't. Again, personal experience but be warned.
@@barbellbryce I've actually not had any issues with elbows so far (knocks on wood). Shoulders is another story, though I've had issues with my shoulder joints no matter what the routine. Not nearly as bad as other people with shoulder issues but there are days I have to hold back a bit and not risk form. Probably helps I take every god damn thing you can think of for tendon/ligament recovery. Multivitamin, Animal Flex, fish oil, BPC-157. etc..
Upper-Lower-Upper is the split I always go back to if I change it for some reason. It's the split I've stick to the longest. However, the way I do it is horizontal push pull on monday and vertical push pull on friday with only 1 exercise done for 3 sets. Say bench and row + bi and tri and then OHP and pullups + bi and tri on the friday with squat and RDL + leg curls on wednesday. I don't like too many exercises, cuz to me when the intensity is there, what remains is only how you eat that will make a role on how you look. In the gym you only have to stimulate and then get the hell out.
I've been doing the same, or similar at least. 2on/1off. Looks like: push, pull, legs with one pushing movement, pull, push, legs with one pulling movement, repeat. Gives me a chance to do some heavy hinging on the legs/pull day without any overlap between leg and back days. Then the leg/push day is my quad/squat focused leg day.
@@tonyvee5799 it will be a lot better, as frequency is king for muscle growth. I’m actually doing Full Body Push Pull 2 on and 1 Off as Long as my recovery can take it and I’m loving it. 2-5 sets per muscle group every 3 days 🙌🏼. If you need an extra rest day you can always take it.
I like push/pull with legs. I never have a full leg day that cripples me for days. There's just 2 leg exercises max mixed into the push/pull days. Also 2 arm/cardio days in between my hardest workouts which are basically for extra recovery. It's a 6 day split across 9-11 days depending on recovery needs. Not connected to weekdays. I only get very little soreness now. With 1x squats per week I used to get quad DOMS for up to 5 days.
I lift at the local college gym, and there is never a time of day it is not insanely crowded. I’ve tried to record workouts recently, but I won’t film if too many people are around.
3 days a week is always something I wanted to work but it always just left me feeling de-conditioned. 4 days is the sweet spot for me. Also, with upper/lower I never experienced the issue with neglecting back or arms. 2 presses, 2 pulls, 2 arms, 1 lateral, and 1 fly is totally doable if you build up your work capacity. I also hit barbell rows the day after RDLs with no ill effects.
I swap between full body 3 times per week in the spring/summer because I'm busier and the weather is nicer, and a torso/limbs type split 4 times per week in the autumn/winter months. I have more time to spare in the colder, wetter months and it's free heating and showers at the gym. Volume stays similar, exercises stay same or similar, frequency changes a little, but in all it's just a different way to distribute the stimulus. I'm not benching 3 plates so I don't need to worry about recovery in the way Alex does.
Can someone explain to me his 3 weeks method.. I thought he said he did one heavy set, then did 3 back of sets like 70% for 10 reps.. but he changes the max varition.. Then what is he keeping for his 3 weeks wave 🙆♂️ ?? Someone.. help?
why do arms and back have to suffer in an uppoer lower though? You can have 3 different upper days and in each start with whatever you want to focus. For example 1 day start with back, next day start with push/press and for arms start with preacher curl & dips/close grip BP on your 3d upper day, and then continue with your push pull exercises.
You can't say if weekly sets are equated there you are " good to go". There is no way 8/10 sets done in the same day has the same stimulus of splitting them 3 times a week. And yes, CNS gonna affect the whole body, so if you do leg day once a week with higher volume, two days later when you hit Upper you still gonna have fatigue from the leg session. But overall good understanding.
Modified upper/lower is probably the best split for those of us that work 40 hours a week and want to look the best without having to go 6 days a week. Just throw your bicep, tricep, and side delt exercises in your leg days so you don't have to spend 2 hours on an upper body workout day to hit every muscle. Your biceps and triceps recover so quickly that even if you do an upper workout the next day you'll be fine.
that's called Torso and Limbs split
@@gheyvhenanuran5433 exactly, im not doing that lol, ill stick to upper lower/push pull
It's individual, but I got crazy elbow tendonitis following this exact split. Your elbow joints are being worked 4x/week. Biceps/triceps recover fast, the tendons and ligaments don't. Again, personal experience but be warned.
@@barbellbryce I've actually not had any issues with elbows so far (knocks on wood). Shoulders is another story, though I've had issues with my shoulder joints no matter what the routine. Not nearly as bad as other people with shoulder issues but there are days I have to hold back a bit and not risk form. Probably helps I take every god damn thing you can think of for tendon/ligament recovery. Multivitamin, Animal Flex, fish oil, BPC-157. etc..
@@barbellbryceand with what kind of split wouldnt that be the case? Suggesting 4 days a week of training is too much for your body is nuts
Upper-Lower-Upper is the split I always go back to if I change it for some reason. It's the split I've stick to the longest. However, the way I do it is horizontal push pull on monday and vertical push pull on friday with only 1 exercise done for 3 sets. Say bench and row + bi and tri and then OHP and pullups + bi and tri on the friday with squat and RDL + leg curls on wednesday. I don't like too many exercises, cuz to me when the intensity is there, what remains is only how you eat that will make a role on how you look. In the gym you only have to stimulate and then get the hell out.
Alex always logical with his advice and actually follows his own guidance. Great segment.
Thank you 👊
Smart thought process regarding, the lengthened biased exercises.
Shout out to the OGs who remember the buffet and Timbit days
I run 2 on 1 off with PPL and dont think of time in terms if a traditional week. It has solved the recovery problem for me that Alex was referring to.
I've been doing the same, or similar at least. 2on/1off. Looks like: push, pull, legs with one pushing movement, pull, push, legs with one pulling movement, repeat. Gives me a chance to do some heavy hinging on the legs/pull day without any overlap between leg and back days. Then the leg/push day is my quad/squat focused leg day.
I've done this in the past and it let me make some progress, felt good, and didn't burn out me
The split I’m loving is Full Body Push Pull . EOD, so I’m hitting each muscle every 4 days.
I was doing that same split 6 months ago im currently doing arnold split 3-4 days instead of 6 days. Think of switching back to Push/Pull fullbody
@@tonyvee5799 it will be a lot better, as frequency is king for muscle growth. I’m actually doing Full Body Push Pull 2 on and 1 Off as Long as my recovery can take it and I’m loving it. 2-5 sets per muscle group every 3 days 🙌🏼. If you need an extra rest day you can always take it.
Push / Pull is fantastic when you have a crazy schedule, you don't need to follow a super rigid split as I used to like PPL, great stuff :)
Bro push/pull is ppl just with legs
@@caeldesmet566 yes haha, that’s why i like it; even if i go 2 days i am doing okay
Arnold split is best
@@caeldesmet566squats on push, hinges on pull.
@@TravisHowrish-v2cextremely extremely overrated
Love the videos with alex
I like push/pull with legs. I never have a full leg day that cripples me for days. There's just 2 leg exercises max mixed into the push/pull days. Also 2 arm/cardio days in between my hardest workouts which are basically for extra recovery. It's a 6 day split across 9-11 days depending on recovery needs. Not connected to weekdays. I only get very little soreness now. With 1x squats per week I used to get quad DOMS for up to 5 days.
I lift at the local college gym, and there is never a time of day it is not insanely crowded. I’ve tried to record workouts recently, but I won’t film if too many people are around.
3 days a week is always something I wanted to work but it always just left me feeling de-conditioned. 4 days is the sweet spot for me. Also, with upper/lower I never experienced the issue with neglecting back or arms. 2 presses, 2 pulls, 2 arms, 1 lateral, and 1 fly is totally doable if you build up your work capacity. I also hit barbell rows the day after RDLs with no ill effects.
2 arms means 2 bis and 2 tris?
I feel the exact same way 4 days is the sweet spot.
@@JaceBelen-q6o Yes sir.
2-3 days fullbody + 1-2 cardio days??
@@alexwilliams5587 That can definitely work, I guess I just prefer lifting weights 4 times per week. One of the sessions isn't as intense though.
I swap between full body 3 times per week in the spring/summer because I'm busier and the weather is nicer, and a torso/limbs type split 4 times per week in the autumn/winter months. I have more time to spare in the colder, wetter months and it's free heating and showers at the gym. Volume stays similar, exercises stay same or similar, frequency changes a little, but in all it's just a different way to distribute the stimulus. I'm not benching 3 plates so I don't need to worry about recovery in the way Alex does.
Upper Lower Push Pull is what I’m doing also 👍 It’s an excellent 4-day option
Push with quads and Pull with hamstrings or pure upper body?
@@corenko
Bench + Upper body general
Squat + Lower quad focused
Rest
Bench + Push upper
Deadlift + Pull upper/posterior chain
Rest
Rest
@xnj_ how many sets and exercises ?. Can you share your routine I like to see the setup.
What happened to Friday 😅
Can someone explain to me his 3 weeks method.. I thought he said he did one heavy set, then did 3 back of sets like 70% for 10 reps.. but he changes the max varition.. Then what is he keeping for his 3 weeks wave 🙆♂️ ?? Someone.. help?
UL PPL what I am doing now. I also recommend swimming 1-2x a week.
I don't care what you recommend
Swimming is great cardio
@@shranks6560 You do though.
why do arms and back have to suffer in an uppoer lower though? You can have 3 different upper days and in each start with whatever you want to focus. For example 1 day start with back, next day start with push/press and for arms start with preacher curl & dips/close grip BP on your 3d upper day, and then continue with your push pull exercises.
You can't say if weekly sets are equated there you are " good to go". There is no way 8/10 sets done in the same day has the same stimulus of splitting them 3 times a week. And yes, CNS gonna affect the whole body, so if you do leg day once a week with higher volume, two days later when you hit Upper you still gonna have fatigue from the leg session. But overall good understanding.
Work capacity is the differentiating factor
❤
So working out 3 days a week?
Yes!
What happened to Friday I was ready to hear about his Friday workout 😅