Introduction
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Content
Hey everybody, its Jason Pleau hi here and today, I thought I would chat with you guys a little bit about this whole discussion of when we should be doing things like upper/lower, splits versus full body and yes, movement pattern.
Splits do tend to go into up or lower or push-pull and and I would call push-pull somewhat interchangeable with upper lower, because you're doing two different sets of movement patterns spread over four days.
So it's almost like a workout, a and B.
You know the whole point that people need to remember when it comes to comparing these things to full-body and everything else.
Yes, there's a preference issue, but there is also an organization issue and it's primarily about organization and and no body part days do not actually make sense, because people will say well, you can specialize in this body part.
No, no.
You can there's no way to specialize in a in a muscle group or moving a pattern by really only training it once a week may be a movement pattern because you're coming in and doing like very, very large amounts of volume for that movement pattern.
In other words, if you do 10 sets of squats in a day or tens as a deadlifts in a day, okay, that can be a specialization day, but body parts themselves because of muscle protein synthesis, you're not doing movement patterns where we're just hitting a muscle.
Well, it's not gonna grow as fast, no matter what you do to it, if you only train it once a week, you actually reduce muscle growth.
That's absurd idea, but when it comes to things like these full-body, like full 93 day a week which sort of I do these days versus an upper lower and I'm, not even going to try to compare that to daily full-body, because that's a totally different beast.
Yes, I've done it.
You guys watch me to you the bulk area and training.
That is absolutely not for everyone.
Alright, a lot of people's lifestyles and mindset are not going to accommodate that, and that's not an insult in any way.
It's just that it takes a different type of person to successfully do that sort of training and the average person doesn't have the mindset for that.
It's gonna mess you up, you're, not gonna, you're, not gonna, follow through with it.
It takes I, don't know you have to almost be a broken person in a way to to do Bulgarian, style, training and I'm a fan of it, but I'm also a broken person in my own way.
So that being said, we come over to comparing really the most pop or proven protocols, not bodybuilding, but it's upper lower versus full-body three days a week.
You're about afford a split versus a three day.
Full-Body I think it's a matter of training volume, I think it's a matter of training volume, because when we're talking about muscle growth, we know that going beyond twice a week for a parade.
Muscle group produces very small changes in muscle, mass meaning frequency, usually better, but we see a tremendous diminished returns at that point.
So people who are seeking maximum growth can get away with training, a body part or muscle gritty, given muscle can be trained twice a week and as long as they you saves a lot of volume, they'll be fine.
They can probably they can probably stimulate pretty much maximum growth by doing that right.
They can stimulate maximum growth by doing that, but it's a matter of organizing it and giving yourself arrest days and off days on top of it to let everything happen and we need to remember an upper lower.
If you pick big exercises, it's going to have some overlap, no matter what so, but it is an issue of training volume and here's.
Here's what I would say when you are talking about consistently trying to hit up to ten sets for a given muscle and a workout.
That's when we need to start looking at things like upper lower instead of full body.
What do I mean by ten sets? Well all right, look at what I do for pulling and stuff right and pushing I do six sets of pressing three days a week right.
That's not ten sets sometimes I do four right.
Sometimes I'll do a fourth set, so I'm, looking at six to seven sets of presses, that's a lot of pressing for one session and it seems like a lot because of the weekly volume, but it ends up being something in the range of around.
If I only do six, it isn't being what 18 sets that's just below that the twenty threshold, and even if I, occasionally add a four set up so sitting around 19 I'm borderline at the point of benefiting from doing an upper low.
As far as my pressing goes right, but I'm specializing in pressing right now, I'm specializing in pressing my other stuff, isn't quite getting the same workload.
So let's say I continue to only do three sets of pull-ups every workout all right.
That's only nine sets that pull-ups a week and as far as leg stuff goes.
Let's say: I do three sets of front squats three sets of Romanian deadlifts and a standard full body.
Well, it's really only six sets eighteen sets for my legs right.
Eighteen sets.
That's really not enough volume to where I I would benefit from splitting it up.
You get more benefit from the frequency because it it's a lot of volume in one workout.
Let's say you come in and you do five exercises for three heavy sets.
Quality sets right.
Quality sets that is sustainable for one workout right, I think it's when we want to start hitting things like up to 20 work sets in a workout.
That's where splitting things up starts to become a big deal.
20 total sets all right.
What I just described is 15 15 says three times a week: that's that's moderate volume.
You have rest days.
You have four days off from the serious training to recover and it works out really really well, because I'm not trying to maximize training volume, I'm still getting a very, very strong response, but it's almost prioritizing recovery.
It's like giving just enough full body training response that everything is getting a good gross stimulus, I'm training, all the movement patterns frequently, and it's slightly more focused on recovery and I.
Think that's the point.
Full-Body three days a week is recovery.
Focused this recovery focus.
When we start going to things like upper lowers, we are trying to maximize training volume, so I think that's the point we reach to where we say: okay, I need to be hitting at least 10 sets per muscle, group and I mean direct, even sometimes per lift per week.
That's where it makes more sense.
Like let's say you wanted to do these similar exercises or we wanted to add a six exercise.
Our upper days could end up being five sets of bench.
Press five sets of standing press five sets a way to pull-ups five sets of rows right.
That's that's a lot, there's a lot of volume, but everything is getting every similar pattern because he can you look at the muscles involved.
Each muscles getting ten work sets.
Alright, that's 20 sets in a session you're gonna have to space those out.
You're, not gonna do more than two of those in a week because that's again, 20 total sets for upper body in a single workout.
Twenty total sets per muscle group spread through the week we're getting up to pretty high amounts of volume.
At that point, it makes sense to split that up and then the like stuff, you know again: you're probably gonna, want to increase volume there.
You're gonna want to increase your volume a bit, so maybe up to ten sets right, eight to ten sets of front squats or back squats, or you get split that up.
You could end up doing.
Let's say you wanted to do both.
You could end up with five sets of squats five sets of front squats behind it.
Then five sets of some sort of deadlift and call that a lower body day, all right.
So that's where it starts to make sense when you want to do things like that, it really makes sense or even if you only did five sets of squats and five sets of deadlifts on a lower-body day.
That's a lot of volume.
There may be some glute/ham raises.
Those are things that you could end up doing and if you're wanting to do that sort of volume, you know what you're wanting to do.
That's sort of training volume you you should consider splitting it up at that point because you're not gonna do that into your others, because we're talking about if that threshold, when every major muscles getting hit with that sort of volume, it's a problem like I can get away with the pressing I can get away with.
You know seven sets of pressing in a workout up to three days a week, so I end up with somewhere between 18 and 21 sets of presses all right, I'm specialize in depressing that's my highest volume.
You can do that with one movement pattern instead of body parts and do just fine on a full body three day a week, but when you're wanting to hit as many as 20 sets per multiple body parts, that's the threshold to where an upper lower makes sense or even a push, pull even a push pull.
It makes sense to do it at that point, particularly we're going to start dating adding in extra exercises again.
I can get away with this because I'm only doing pull-ups, as my is my upper back and then some of the Romanian deadlifts count for that, but if I wanted to add in rows also on top of this we're talking about hitting a lot more sets lots of a lot of volume.
At that point, it does make more sense because it did this situation.
You are now prioritizing training volume over the higher frequency.
Now the downside, because you're doing more total weekly volume on something like that, you only have to read rest days versus for with more training volume.
Our focus at this point has now become total workload.
It has become maximizing training stimulus without quite as much recovery days involved.
So again, the focus is a little bit different.
At this point, the things I think.
That's that the take-home we need to understand when we're talking about an upper and lower type split is you are focused on training volume more than recovery.
At this point, then, that's fine, because they're phases, where their benefits at doing that and so I- think that's ultimately what it comes down to.
As far as where we are in our training, our reprioritizing total training volume, more than we're prioritizing Sage's tension and recovery and I think that's a good way to look at it.
Alright guys, but that's really all I have to say on that today.
I hope it's been informative and I will talk to you guys next time.
