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So if you’ve been circuit training, try switching to an upper/lower split for a while. If your volume has been high, cut it back and add some weight. If you’ve been following a powerlifting template, try strongman or straight bodybuilding for a few weeks. The novelty of the new stimulus will spur big gains. Finishing up the 10s, i added shrugs to upper and abs to lower days. I love the split. I can't comment yet if it is more effective for me than 3 day or not yet, but it seems to be. I would consider myself an intermediate and not advanced. Just so i'm following what you are saying, the more advanced has more frequency and less volume. 7 can i do bent-over/barbell rows, wouldn't they cause too much lower back fatigue? 3. 8 how to do split squats? 3. 9 so i've seen incline bench and incline flyes incorporated. Which one should i choose? 3. 10 can i include laterals? 3. 11 i want to have huge upper pecs and delts. How can i do more work for them? 3. 12 and what about shrugs? I like to do 5×5 with dumbbells for upper and lower body once a week during a 3 day upper lower split week 1 upper with a 5×5 protocol lower using the rep goal system 4 sets rep goal 29 based on a 6 rep average upper using a rep goal averge of 10. 5 so 4 sets rep goal 47. Lyle mcdonald’s generic bulking routine (gbr) is a 4 day upper/lower split that focuses on building mass. It is a bulking routine for building mass that is designed to be run while on a caloric surplus with a weight gain goal of about 0. 5 to 1 pound per week. It can be run for 6 weeks to 8 weeks before a 2 week deload. By far the most popular way people have split their routines is with a so-called "a/b" split. The most common of these is a classic "upper-lower" split with the shoulder girdle and arms being hit one day and then the lower body the next session. I think i went to aggressively though on my bulk. I started eating at a surplus (very clean eating) and weight training upper/lower body split 4xpw from about feb 2020 and have reached 81kg now. My main fat gain during this bulk is around my stomach. No fat anywhere else (except maybe chest). Can do deadlift/leg press combo on thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3×6-8 and 1-2×10-12 this is a four-day training program and could possibly be converted into a three-day program alternating upper and lower workouts every other day. You’ll see a lot of athletes doing upper/lower splits, alternating between upper-body days and lower-body days. That can be great for gaining mass, too. Plan to work your upper body and your lower body twice per week. Make room in your schedule for workouts lasting 30 to 45 minutes. Be sure your gym has kettlebells, dumbbells, cable machines, and barbells. Stick to the routine for 12 weeks for the best results. The one body part per workout split. You can set up rest days any way you want. Many people who use this use it as an "every other day "split or will even train 6-7 days in a row. You can divide up muscles any way you like, including sub-dividing: back into upper, lower and lats, deltoids into front, middle and rear, etc
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