Weekly net stimulus and why I switched to an upper lower split
Summary
TLDRIn this video, the speaker discusses the concept of 'weekly net stimulus' and its impact on muscle hypertrophy. They share their journey from a push-pull-leg split to an upper-lower split, influenced by data suggesting that full-body workouts three times a week may be optimal for growth. The speaker emphasizes the importance of volume, recovery, and personal preference in training, concluding that an upper-lower split provides flexibility and effectiveness for muscle stimulation without excessive fatigue.
Takeaways
- 📈 The speaker discusses the concept of 'weekly net stimulus' and its impact on hypertrophy outcomes, suggesting that volume and training splits are crucial for muscle growth.
- 💡 There is an acknowledgment of insufficient data to pinpoint exact hypertrophy outcomes, indicating the need for more research in this area.
- 🏋️ The speaker shares a personal journey through different training splits, including push-pull-leg, bro split, and upper-lower split, reflecting on their effectiveness and personal preference.
- 🔄 The push-pull-leg split was initially preferred for recovery purposes after intense back and leg workouts, highlighting the importance of rest in muscle recovery.
- 🤔 The transition to an arm day was made to avoid fatigue when training arms after back and chest workouts, showing an adaptation in training routine to optimize results.
- 💭 The speaker's contemplation on the effectiveness of different training splits led to the conclusion that the weekly net stimulus is a significant factor in muscle growth.
- 🧠 The idea that full-body workouts three times a week might be optimal for beginners due to the historical context of bodybuilding and the influence of anabolics is challenged.
- 📉 The diminishing returns of volume are emphasized, suggesting that beyond a certain point, increased sets do not proportionally increase hypertrophy.
- 🔄 The speaker's shift to an upper-lower split was influenced by the analysis of weekly net stimulus, offering a balance between personal preference and physiological benefits.
- 🔄 The importance of muscle recovery and the role of muscle damage in recovery and muscle atrophy is discussed, underlining the need to manage volume to avoid excessive fatigue.
- 📚 The script concludes with the speaker's preference for the upper-lower split due to its flexibility and effectiveness, and the suggestion that it might be the best split they have ever used.
Q & A
What is the main topic of the video?
-The main topic of the video is discussing the concept of 'weekly net stimulus' and how it relates to hypertrophy training and workout splits.
What does the term 'weekly net stimulus' refer to in the context of the video?
-In the context of the video, 'weekly net stimulus' refers to the cumulative effect of training volume and frequency on muscle hypertrophy outcomes over the course of a week.
Why did the speaker change their workout split to an upper/lower split?
-The speaker changed to an upper/lower split after analyzing the weekly net stimulus and realizing that it made the most sense for optimizing hypertrophy adaptations and aligning with their personal preferences and recovery abilities.
What was the speaker's previous workout routine before switching to the upper/lower split?
-Prior to the upper/lower split, the speaker used a push/pull/legs routine, which was a more 'broy' version with a day off after push and legs days.
What is the significance of the 'stimulating reps model' mentioned in the video?
-The 'stimulating reps model' is significant as it is a method to predict hypertrophy outcomes based on volume, training intensity, and other factors like exercise selection and muscle length-tension relationship.
How does the speaker feel about full-body workouts three times a week?
-The speaker personally dislikes full-body workouts three times a week, despite acknowledging that they can be effective for maximizing weekly net stimulus.
What is the speaker's opinion on the importance of personal preference in training?
-The speaker believes that personal preference in training is important because enjoying a particular training style generally leads to higher effort and potentially better results.
What did the speaker mean by 'overlapping stimulus'?
-'Overlapping stimulus' refers to the carryover effect where certain muscle groups get some stimulation during exercises primarily targeting other muscles, thus reducing the risk of atrophy in the absence of direct training.
How does the speaker view the push/pull/legs split in terms of managing weekly net stimulus?
-The speaker views the push/pull/legs split as potentially effective for managing weekly net stimulus but notes that it requires careful management of volume and exercise selection to avoid excessive fatigue and recovery issues.
What is the speaker's final recommendation for someone looking to optimize their hypertrophy training?
-The speaker recommends considering an upper/lower split or a full-body split done three times a week, emphasizing the importance of understanding overlapping stimulus and recovery to optimize hypertrophy training.
Outlines
📚 Introduction to Weekly Net Stimulus and Training Splits
The speaker begins by expressing gratitude for positive feedback on their YouTube videos and introduces the topic of weekly net stimulus, a concept they've been developing with Chris. The weekly net stimulus aims to clarify the impact of training volume and split on hypertrophy outcomes. The speaker acknowledges a lack of specific data but suggests that existing knowledge about volume, training, and muscle length can predict hypertrophy well. They share their personal training history, moving from a powerlifting background to a push-pull-leg split, and later experimenting with an arm day to avoid burnout on biceps and triceps. The speaker's narrative leads to a discussion about the need for a change in their training approach due to insights gained from the weekly net stimulus.
🏋️♂️ Transition to Upper/Lower Split and Full Body Training Insights
The speaker discusses their shift from a 'bro split' to a full-on upper/lower split, influenced by data analysis on weekly net stimulus. They reflect on the history of training splits, noting a transition from full-body routines to high-volume, muscle-specific splits in the 60s and 70s due to the rise of anabolics. The speaker challenges the notion that full-body training is only for beginners, arguing that it can be effective for maximizing growth when volume is properly allocated. They also touch on the importance of personal preference in training programs, as enjoyment can lead to higher effort and better results. The speaker concludes by detailing the concept of weekly net stimulus in relation to muscle growth and the diminishing returns of training volume.
📉 Volume, Hypertrophy, and the Diminishing Returns of Training
This paragraph delves into the relationship between training volume and muscle hypertrophy, emphasizing the point of diminishing returns. The speaker uses a study that reduced training volume but maintained gains to illustrate that high volumes are not necessary for continued progress. They explain that beyond a certain threshold, the gains from additional sets are minimal compared to the fatigue incurred. The speaker also introduces the concept of muscle atrophy when there is no stimulus for growth, highlighting the binary nature of muscle growth and atrophy. They discuss the need to balance volume to avoid excessive muscle damage and the subsequent recovery issues that can impede performance and growth.
🔬 Research Insights on Muscle Atrophy and Recovery
The speaker presents findings from studies on muscle atrophy, particularly in immobilized patients, to underscore the rapid loss of muscle mass without stimulation. They argue against the idea that the body maintains large muscle fibers without reason, stating that muscle fibers atrophy once myofibrillar protein synthesis returns to baseline and there is no growth stimulus. The paragraph also addresses the impact of muscle damage on recovery and performance, explaining how inflammation from muscle damage can lead to a downregulation of motor unit recruitment and reduced force production. The speaker emphasizes the importance of considering recovery in training programs to achieve optimal hypertrophy outcomes.
🤔 The Weekly Net Stimulus and Its Impact on Training Programs
The speaker discusses the concept of weekly net stimulus in the context of training programs, suggesting that smaller volumes of training spread throughout the week can lead to more effective muscle growth. They critique studies that combine high volumes with different training frequencies, arguing that these do not accurately reflect the impact of frequency on muscle growth due to insufficient recovery. The speaker advocates for lower volumes and higher frequency training, which they believe can lead to rapid muscle growth without excessive muscle damage. They also share their personal preference for the upper/lower split due to its flexibility and effectiveness in stimulating muscle growth.
🏋️♀️ Personal Training Philosophy and the Upper/Lower Split Advantage
In this paragraph, the speaker shares their personal training philosophy and the benefits they have found in the upper/lower split. They discuss the flexibility of this split, allowing for targeted muscle group training while still benefiting from overlap in muscle stimulation. The speaker also reflects on the efficiency of the upper/lower split in terms of weekly net stimulus, comparing it to full-body and push-pull-leg splits. They highlight the importance of managing volume to avoid overtraining and the advantages of having weekends off for recovery and other life activities. The speaker concludes by expressing their satisfaction with the upper/lower split and its potential for others, depending on personal preferences and training goals.
📝 Final Thoughts on Training Splits and Weekly Net Stimulus
The speaker wraps up the video with final thoughts on the different training splits and their effectiveness in achieving the weekly net stimulus. They rank the full-body split as the easiest to manage, followed by the upper/lower split, and then the push-pull-leg split, noting the increasing difficulty in managing volume and recovery with more frequent training. The speaker acknowledges the length and rambling nature of the video but expresses hope that viewers find value in the in-depth discussion of training splits and the weekly net stimulus concept. They end on a positive note, wishing viewers a blessed Friday.
Mindmap
Keywords
💡Weekly Net Stimulus
💡Hypertrophy
💡Training Split
💡Volume
💡Stimulating Reps Model
💡Myofibrillar Protein Synthesis
💡Atrophy
💡Recovery
💡Push/Pull/Leg Split
💡Full Body Split
💡Upper/Lower Split
Highlights
Introduction to the concept of 'weekly net stimulus' and its impact on hypertrophy outcomes.
Discussion on the evolution of training splits from push-pull-leg to upper-lower and the rationale behind these changes.
Explanation of the shift from full-body workouts to specialized splits and the role of personal preference in training effectiveness.
Insight into the physiological basis for muscle recovery and the importance of rest periods in training programs.
Analysis of the diminishing returns of training volume on muscle hypertrophy and the optimal set ranges for stimulus.
Review of long-term hypertrophy studies and their findings on the effects of reduced training volume.
The role of muscle fiber types in atrophy and the binary nature of muscle growth and atrophy.
Importance of understanding muscle damage, inflammation, and their impact on motor unit recruitment and recovery.
Critique of high-volume training methodologies and their effects on recovery and muscle growth.
Discussion on the challenges of finding studies that support the effectiveness of low-volume, high-frequency training.
The theory of myofibrillar protein synthesis and its allocation between repair, recovery, and muscle growth.
Personal anecdote on the transition from traditional splits to an upper-lower split and the benefits experienced.
Flexibility in programming upper-lower splits and the strategy for muscle group emphasis within training days.
Comparison of different training splits in terms of weekly net stimulus and practical considerations for trainees.
The impact of training frequency on muscle growth, and the importance of recovery in maximizing training effectiveness.
Reflection on the importance of personalizing training programs to fit individual needs and preferences.
Conclusion summarizing the key points discussed and the speaker's current preference for an upper-lower split.
Transcripts
all right hi everybody um today is third
day of doing some YouTube videos uh
appreciate you guys' positive feedback
that I've gotten uh these past few days
today's
topic so I want to
talk in today's topic about something
Chris and I um have been working on um
that we're going to eventually flesh out
completely and that is the weekly net
stimulus essentially what the weekly net
stimulus is going to help you understand
is how your volume and how your training
split should impact your hypertrophy
outcomes your hypertrophy adaptations
the rate at which you're
gaining it's as we poured through the
data we don't have enough data in some
specific ways that can help really
pinpoint this exactly so it's I can't
tell you that it's going to be like some
with I give you a like this with the
stimulating reps model with the
stimulating reps model with fatigue with
the the understandings that we have
about volume and that kind of stuff we
can predict the outcomes that we're
going to see in hypertrophy studies
pretty well um especially when you
consider stuff like what exercises are
used what length of muscle trained at
the length of tension relationship you
know all of that kind of stuff it's
pretty much consistent um with the
simulating Reps
model what I feel like it's kind of
cloudy outside the day I feel like it's
lighting is like poor I don't know if I
should turn a light on or not I'm just
doing this and I talk to you guys normal
kind of way all right so I want to talk
about two things and that is the weekly
net stimulus and then why that ended up
causing me to change to an upper lower
split
so I guess we can backtrack that a
little bit for years and years and years
I did a push pull leg split this was
after I stopped powerlifting and came
back in and I did a push pull leg split
but it was it was more of a broy push
pull leg split in that I would do um
like a push day a pull day take a day
off do legs take a day off and then push
pull day off like that that's how I did
the push pull leg split and I did that
because I felt like after a big back day
I'd want a day off and then after a leg
day I'd want a day off so because with
back if you can train at kind of a
longer links um with the lats uh with
the upper back cuz you have to kind of
use some Dynamic motions especially with
the upper back since they're kind of a
midrangey muscle so because you're still
having to train at a longer length I
feel like that there's a little bit more
no matter what when you're training out
muscle a longer link it's going to take
a longer to recover so having that day
off after the back day um and yes you
could say it applies to the PEX too um
but after the those two days I felt like
a day off was probably appropriate and
then after a leg day I felt like a day
off after a leg day was appropriate
because there would be stuff like leg
presses and hacks and pendulums and
things like that so that's how I ran my
push bow leg split and then I changed it
over for a while but I wasn't
like I I changed it to where I had like
an arm day because I I thought I wanted
to do like have one day where I wasn't
having to go in and do biceps at the end
of a bunch of back work I was pretty
usually pretty pretty wiped by that
point and then I was having to do
triceps at the end of some chest and
delt work and I was pretty wi by that
point and I and even though I'm like I
don't my arms aren't really going to
grow much anymore at this point but I
still didn't like that by the time that
I got the triceps or biceps they were
just getting some half-ass work so I was
like I'm just going to chunk an arm day
in here and just see how that goes so I
switched it over and it was like chest
PEX and delts and then back on its own
and then there was like a leg day and an
arm day and I liked it okay for a while
guess what I could describe that as like
I went from pushable legs and that was
like my steady girl for a really long
time I was pretty happy with it and then
you know one day I just felt like we had
Grown Apart a little bit and I was like
you know I don't know how you're feeling
but I'm just kind of it's not as
exciting as it used to be and then
pushful legs was told me back like yeah
I've been thinking about seeing other
people people too and I was like well
why don't we just kind of do our own
separate thing for a little while and
next thing you know I was dancing around
with this other girl for a little while
where I was like I'm kind of in tour but
unsure and then you know Chris and I had
to talk about weekly net stimulus and I
realized I wasn't in the the the split
relationship you know that was really
for me and then I decided to sit down
and have like a good internal
conversation with myself and I I came to
my my the Bro split that I was using and
I was like you know it's not me you know
or it's not you it's me and then you
know the that bro split was like you
know whatever that's what everybody says
in anyway I had to break up with that
bro split and decided to go to a fullon
upper
lower split and the the when we did the
weekly net stimulus and we sat down and
we poured over the data for weeks and
weeks and weeks and weeks the split that
really does actually make the most sense
is what we're doing in Yol butts which
is a full body three times a week and
forever and ever people have thought of
that as just a beginner's only split
it's like the only people that are doing
full body three times a week is
beginners and that's because the thought
was back in the probably late 60s and
70s you know when Arnold came on the
scene or whatever that was when the
volume thing kind of ramped up and
anabolics were more became more
prevalent in bodybuilding at that time
and people people felt like oh we need
to do more volume they were growing
because the antibiotics were giving them
that grow stimulus on top of what they
were getting from training anyway and I
think the what they kind of misconnected
the dots there was that the stimulus
they were getting from the training with
the anabolics um wasn't um it was like
some interconnected in a different way
than I think that it is I think that
it's just the anabolic stimulus and the
training stimulus and then they just
both stack on top of each other now we
Haven impr proven that and that's just
Theory so if that gets proven wrong you
guys say that's not right PA like I'm
not saying it's just a theory at this
point so let's end it there but that was
around the time and the weer stuff came
in and goes no you got to do 9,000 sets
for chest and you got to do 22,000 sets
for legs and you got to do all this kind
of
stuff and that was when they said well
in order to get in the 22,000 sets for
legs and 45,000 sets for lats we have to
actually split that up we can't just do
full body three times a week because now
I'm doing the 22,000 sets for legs and
40 47,000 sets for lats and 52 million
sets for hamstrings like I can't do that
get that all in one day I'm in the gym
for 87 hours a day so what happened was
they went from believe it or not a long
time ago it used to always be low volume
what people think of as low volume now
but low volume full full body splits
like three times a week that's what the
oldtimers did that were truly natural
before anabolics became such a big thing
thing and really clouded the training
world so when Chris and I poured over
the data and I looked at it I was like
wow it really does look like when you
start breaking down the weekl net
stimulus and how the metrics that we use
to do that and I'll talk a little bit
about that as we go that I was like okay
I relent like it does look like if you
were really trying to maximize out your
growth that a full body split um
allocating the volume in the right kind
of way probably giving you the highest
degree of weekly net stimulus with that
said I personally hate full body three
times a week I do I personally just hate
it and I think there is something to be
said for personal preference in training
because anytime you enjoy a particular
training style generally your effort
will be higher which means there's more
mod unit recruitment which means you're
probably going to get better results now
there's a limitation in that always
because physiology does exist so getting
back to the full body split when we
would break down and how the weekly nest
thing is is broken down is you get kind
of an arbitrary unit of muscle growth
from a set perform say two failure okay
so if you do one set that's kind of one
arbitrary unit now some of you are going
to go oh two sets with two arbitrary
units and that's not true because we
know factually from the data that's been
repeatable over and over and over and
over again that volume has a point of
diminishing returns like I talked about
in I don't remember which one I've only
done two so it goes to tell you got my
me my memory is not fantastic today so
uh was it yesterday I talked about
volume which one was I talked about
volume doesn't matter you guys saw it I
hope so if you do one set we'll call it
one arbitrary unit of hypertrophy if you
do two sets it's not two arbitrary units
of hypertrophy it's a fraction because
remember if you do one set to failure it
takes five more sets I'm talking about
the six sets being about where the pl
two occurs one set okay is one AR unit
it takes about um six sets to equal this
again so to get two arbitrary units of
hypertrophy or to get myof fibral
protein synthesis kind of up to an area
looks like it plateaus off and then also
where with long rest periods it tends
Plateau off takes about six sets so this
one set gives you so much right takes
about five more sets to give you this
amount all over again so one set gives
you an arbitrary unit of hypertrophy two
sets doesn't give you two arbitrary
units it gives you a fraction of that
and then you have to get all the way up
to five you have to do five more sets to
get another one arbitrary unit of
hypertrophy okay you with me so kind of
the data that got us interested in
looking at this was this very long-term
hypertrophy study that reduced the
volume they use noobs and then they
trained them for a long time I want to
say it was 11 weeks 11 or 12 weeks that
about 27 sets for legs in the week and
then they cut that down to nine sets uh
for legs in a week and at nine sets a
week done once a week it was the nine
sets done once a week prior to that they
were doing um 27 sets spread over three
days they were training three days a
week so they're doing nine sets three
days a week and then they cut out the
two days and just went to nine sets in
one day at nine sets done once a week
they still kept gaining and I want to
say now I can't remember because it's
been a hot minute since we went over
this data but I want to say that the
gains were actually even like slightly
better once they did that now some will
say that that goes against the um uh
weekl n stimulus model uh but it doesn't
we did the sat down and did the math on
it and it actually factors out about
right now 27 sets a week that's way too
many you're getting everything you're
going to get was we've talked about this
before right anything over about 10 sets
a week for the most part you're you're
you will still get gains and this is
another argument that comes up the lot
they're like well still people are still
getting gains nobody said you're not
going to get gained it's just the
magnitude of gains are infinitely
smaller in comparative to the amount of
work that you're having to do for them
so once you get above 10 12 whatever
sets a week for a muscle group in that
week it's possible you could still be
seeing some gains but they're going to
be minuscule compared comparison to the
amount of fatigue that you're going to
be accumulating so that's kind of it's
not nobody saying hey if you do 15 sets
for a muscle a week you're not going to
get zero gains nobody ever said that
it's just the fact is that you're
absolutely not getting the return on
your investment um so in that study they
eventually reduced it down to three sets
done once a week and the three sets done
once a week allowed them to maintain
their gains and their strength and I
want to say I do think strength
continued to climb a little bit but I'm
not sure again it's been a bit since
we've gone over this study we went over
a million studies after this that study
was done really really well in fact so
well it was kind of the maybe like the
spark for the idea of where the weekly
net stimulus stuff um is so you had to
look at after that there were a couple
of things that we had to look at in
terms of in order to define the weekly
net stimulus and then the second thing
was we had to say okay well if we this
amount if this much volume we wanted to
quantify that through repeatable other
studies and say if this much is the we
had to start at the minimum what's let's
get to the minimum amount of volume that
we've looks like that we can retain
gains and it does look like somewhere
around three sets done even just once a
week will help retain most of your gains
uh and then up to six to eight sets done
once a week with will get you into a
surplus of weekly net stimulus
now um the other part that we had to
look at is what are the rates of atrophy
that is occurring once myof fial protein
synthesis comes back to Baseline in
order to do that some people don't like
this but this is the truth muscle growth
and muscle atrophy are binary so the
fibers at the top of the high threshold
motor unit pool it's they're not being
stimulated right and once M fibral
protein synthesis comes back to Baseline
and goes into the negative then those
fibers start to atrophy and people get
all crazy about that and they're like
it's not binary can't they they don't
just start atrophying well I'm like well
yeah they do they're the most
metabolically expensive tissue that you
have in the body and your body is all
about surviving and basically trying to
keep you alive that's everything that's
going on physiologically with your body
your body does not want to be jacked it
doesn't you know want to be like super
ripped uh it doesn't want to be um you
know all the things that we're doing out
going out training for that basically
goes against the kind of the survival
mechanism so if your body says like I
can get rid of this metabolically
expensive tissue it will so as soon as
there's no reason for your body to keep
those largest fibers that you have then
it'll they'll start to atrophy there's
there's no stimulus coming in there's no
reason to keep them that should make
sense to you just don't like on a basic
Common Sense time type of
level so we had to look at the rates of
atrophy and we're saying well if three
sets is giving us kind of a by the time
seven days rolls around and we're just
we're right back so there's you know you
do three sets in a workout and we're
going get this myal protein synthesis
Spike and then the the kind of last x
amount of time then that means atrophy
is still
occurring however you still ended up
over 7 days with a net positive net
growth stimulus uh not with resets you
were you were back to even but with nine
sets you were still in a positive NE gr
stimulus so you had you had to break
down all these numbers and then we were
using looking at actual atrophy studies
and some of them are pretty wild one of
the ones I found that was done on people
that were put into Intensive Care Unit
and basically did not I mean they
weren't moving um
for various reasons you guys can go look
this one up it's pretty it's pretty
interesting and wild they lost an
average over the course of a month of
immobilization 1% of vastest lateralis
tissue a day 1% a
day that's
crazy so when you go and look at the
immobilization studies for like cast and
arms and stuff like that the rate of
atrophy is like it's through the roof so
anyone who is telling you that you just
your body's just going to keep these
largest fiber types in that size for no
reason when there's no stimulus coming
in that literally physiologically you
can't explain that and it doesn't line
up with any of the research that's
looked at atrophy um or muscle growth so
those were the two things we had to
consider in order to get back to okay
where is um where's the weekl stimulus
what what's it looking at and then the
third one was looking at the
recoverability so if muscle damage
exists um then there's going to be an
inflammatory effect for muscle damage
that's going to also cause a a down
regulation and motor unit recruitment
because the inflammatory response that
is caused by muscle damage is also
detected by the brain because it's in
the blood and it is seen as like an a
negative aint type of feedback so that
will actually cause a down regulation
motor recruitment so you can't recruit
those largest fiber types when muscle
damage exists and you can see that guys
you can go out and look at all recovery
studies and you'll see this over and
over again that their strength levels
don't get back to
Baseline when and a lot of the recovery
the recovery studies I mean they just
stop looking after four days so they're
like it's more than four days they're
like it's more than four days so when
you people are talking about volume is
keying when I I talked about that well
it's not because when muscle damage
exists you literally have myofibrils
that are having to be repaired or you
myof fibral that get destroyed and then
there's regeneration of that myof fibral
and during that time there is a
reduction in force production because if
you have myof fibral that have literally
been um destroyed because it's having to
create a new and replace it because it's
too heavily damaged think about it then
you can't you don't have as much force
production because you don't have as
many mile fibral to actually just
produce Force so we had to look at the
recovery studies to see we can't
actually see the right hypertrophy
outcomes because the volumes are just
too high nobody's
recovering in these methodologies so if
they're doing like something wild like
you know eight sets of 10 on bench press
and then they're like checking 4 days
and say oh have they recovered and
they're like well hell no they haven't
recovered they did eight sets of 10 on
bench press it's 4 days later they're
not even anywhere near back close to
like just Baseline strength that they
started at so what we had to do was
start trying to find studies that um use
really low volumes but at a higher
frequency rate and believe it or not
they're very hard to find so the ones we
did find actually showed what we had
been theorizing and that muscle growth
was occurring at a very rapid rate and
this gets mixed up in all of the meta
analysis that say frequency doesn't
matter and the reason why that those are
of showing frequency doesn't matter is
because the volumes are too high and
most of the studies they Chunk in there
and most of the people simply aren't
recovering
so it's hard to flesh out the kind of
exactness of the weekly net stimulus but
from a physiology standpoint if you're
looking at how long is my fibral protein
synthesis elevated and that's we can't
differentiate that out between when it's
going it's allocated
to um repair and recovery and when it's
allocated to addition of new my fibral
so we just know it's elevated generally
the longer it's elevated means that the
more damage that has
occurred so it's hard to separate that
out and then it's hard to find studies
where they're not like putting on this
metric butt ton of volume for everybody
to use and then nobody's recovered and
then they're like oh see look frequency
doesn't matter if you do 16 sets for
chest on Monday and then you splice it
up during the week by the end they're
like well you know it doesn't matter and
I'm like well number one it does matter
because the fact is that if we take
smaller amounts of volume and we splice
those up over the week and we're not
creating a butt ton of muscle damage
then most of the M fibral protein
synthesis elevation can go toward
towards the addition of new M fibral
rather than just going towards repair
and
recovery so I have actually been talking
about this for 20 minutes
and what happened is over the course of
like going through all this stuff over
and over again I said I hate full body
splits I some people love them and
that's fantastic and I do think they can
even be used by Advanced people um if
you know how to set them up correctly
they have the least amount of margin for
error so if you're an advanced person
and you want to do a full body three
times a week split you can do it and
even specialize in muscle groups and
Chris and I sat down and we looked
through it and like this is how you can
do it because he always programs that
way
I said upper lower looks really good to
me and then we did the math on the
weekly net stimulus for upper
lower and it g came very close to um it
came very close to what the weekly net
simulus numbers look like for uh full
body splits done three times a week so I
decided on upper lower and I feel like I
didn't actually realize CU I haven't
programmed upper lower myself for so
long the amount of flexibility that I
have in an upper lower because a lower
day can be it can still a lower day
where you do where just for quads you
just do some leg extensions you have a
bunch of glute movements or a bunch of
hamstring movements in there but you're
still doing a few sets of leg extension
so your quads still get um some stimulus
if you do a hip thrust quad still get
some stimulus even though you're going
to put that in on a glute day so I I
took the idea that I thought about for a
long time about the fact that there's um
in bro splits there is carryover so like
you know if you do a laat pull down from
like way up here and you pull it down
you know the pecs are really working
hard from these you know higher degrees
of range of motion so you still get some
overlap that's what I call it the
overlaping stimulus like a little bit of
Maiden stimulus this occurs and it
doesn't appear like you need very much
to kind of carry over so that you don't
have any atrophy uh within the week so
those were the things that I put
together that went into me deciding if I
wanted to do change have that break up
and kind of move into a more fulfilling
relationship with my split which is now
become an upper upper Lower Split and
it's really the best I feel like it's
the best split that maybe I've ever done
but it could just be where I am in my
training life but if I could go back
even and do it like all over again I
would definitely sit down and probably
do go from like a full body split
starting when I was like a beginner and
then transition over into an upper lower
split because again the biggest thing
that I have is that I can do if you
think about an upper day so like I'm
just trying everything on upper day in
my upper body but I am kind of deciding
on what it is I'm going to get so if
it's a triceps the only thing I have to
really worry about with triceps is the
long head so because the lateral medior
head are still going to get some like
some mate stimulants from your pressing
so if you're looking at the triceps
think about it you just have to worry
about some long head work so you're
either doing a pullover or you're doing
like a cross body extension um or one
arm push down but something that works
the long head really well you still get
some long head work even stuff like your
Skull Crushers and and your JM presses
and those kind of things it's just a
little bit
less but you're still getting it um so
then if you're like hey I want to
emphasize shoulders a little bit on my
upper split no big deal if you do um an
overhead press and you're kind of
working in more of that sagittal plane
you're still going to get some pecs in
there or or the scaption if you're
working in the scapular plane you're
still going to get some pecs in there if
you're in this sagittal plane you're
going to get a lot of pecs in there with
your shoulders so you have so much
flexibility if you understand overlap
and kind of all those things I feel like
in the upper lower splited really I feel
like is going to be between if you like
a full body split that's going to be
great if you like an upper ler split and
I feel like those two kind of separate
themselves out pushable legs if you're
running six days a week pushable legs
pushable legs Sunday off that's how you
want to run it or if you take a day off
in between you can do that I find you
have to be it's a little bit like doing
the full body split you need to be
really smart in my opinion about
choosing your volumes and about choosing
your exercise selections because I think
that when you're training six days a
week the propensity for you to overrun
one workout with recovery demands is
infinitely higher than the other two
splits so if I had to rank them in terms
of all of that stuff in terms of getting
to the weekly Nest stimulus that's going
to be the easiest with the full body
split done three times a week that'll be
the easiest way again using lower
volumes one to three sets uh to failure
close to failure for an exercise and
then after that will be upper lower um
done Monday Tuesday Thursday Friday kind
of split um or if you're a really wild
person you could do a uh Tuesday
Wednesday um uh Friday Saturday um one
of the things I've Loved about upper
lower now running the way I do CU I have
my weekends off I I did not realize like
how much time like that just takes up to
your training you got to eat before your
training go to the gym do your training
leave all the stuff that surrounds the
workouts really quite a few hours and
with the weekends for you to do errands
and just business and all that kind of
stuff really has made life uh easier so
and then the third I think that the
pushful leg split is probably from a
weekly net stimulus standpoint I think
you're going to you can get very
similars as to what you're getting out
of upper lower all depending on how
you're managing your volume I just think
it gets trickier for making sure you're
not going to be creating too much
fatigue because you are training such so
much more often so this video ended up
running almost 30 minutes which is crazy
because I feel like I just started
talking um and I feel like I just did a
lot of rambling but um I'll check you
guys' feedback to see if you just like
to hear me ramble about all of this
stuff and uh be slightly coherent
slightly incoherent so hope you have a
blessed Friday
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