Quote:
Originally Posted by Cradler
Kane - aren't a lot of programs like that? It seems like SS (Sq., BP., DL / Sq., MP., PC) is a fair mix of upper and lower, and a lot of programs I see guys trying on here have some full-body component to them. When is it a good idea to mix upper/lower on the same day and when is it inadvisable?
|
Alot of programs
are like that. Recently I've become a big fan of the upper/lower split, but my reaction was more along the lines of 'you haven't got things in there for a reason, they're just there for completeness'
This is what I mean:
Mon:
Squat 3x5
Seated Shoulder Press 3x8
Straight Leg DL 1x8, 2x6
Weighted Situps 3x8
Monday: You have squats starting off, and for arguments sake let's say they're a quad dominant exercise. You've also got them first in the week so that leads me to assume you want to improve them the most or get stronger at squats more than you do another exercise. After squats you move on to shoulders, hamstrings and situps.
Wed:
Flat Bench 3x5
Front Lunges 2x8
Speed Deadlifts 3x10
Speed Bench 2x12
Wednesday: You do flat bench, then some quads, hips, etc with lunges. Then you move to speed deads (which is really you're only deadlift variation) and finally speed bench. I'm assuming speed bench is 2 sets of 12, but imo it should be more like 12 sets of 2.
Fri:
Front Squat 2x6
Floor Press 3x8
Clean and Jerk 3x8
Weighted Situps 3x8
Friday: Starts with front squat (quads), then floor press and clean and jerk for some higher reps working shoulders/tris (for arguments sake).
Here's what I see:
Squats Mon: Supported by Lunges and Front Squats
Flat Bench Wed: Supported by Shoulder Press, Speed Bench, Floor Press and Clean and Jerk
Front Squats Fri: Same deal as monday
Plus there isn't any rowing or shoulder prehab (ie. facepulls), you're pushing/pressing and not really pulling.
Whats leftover is SLDL's and Speed Deads, since they don't really group in anywhere that I could see. (Arguably they could group with themselves and even with the lunges since they've got that hip component to them, I just don't see them being effective in this case)
Basically you've got a ton of quad work and a ton more of shoulder work.
For the 3 day split my 2 cents is that you should have a bench day (or pressing day), a squat day (quad dominant maybe) and a deadlift day (hamstring/hip/lowerback/rows idea)
Anuj brings some very good points and ideas to the table. In this case I think we're swerving off in different directions (full body vs push/pull upper/lower), plus he has me beat since I don't have any reps or exercises pencilled in
