How can I learn to love upper/lower splits?

upgetupgetup

I usually prefer full-body workouts that alternate upper and lower movements, because it gives me enough time to recover from each. Plus I think when I'm doing lower, and then upper, the 'upper' distracts me enough from whatever's happening 'lower' to refocus.

But I want to cut time at the gym down to just 'lower' + cardio days, so I'm only there twice a week. And then do most of the 'upper' days at home.

Thing is, with U/L, I never really feel I've recovered enough from the previous exercise - triceps feel at least a little involved in most exercises, etc. I guess I could have a longer rest period between exercises, but that feels like a waste of time.

So how do you minimize fatigue and maximize recovery when you do that kind of split? Or do you just work with lower loads than you would on a full-body split? Or does that not make sense?

ChrisLindsay9

Not sure how many days you are devoting to weight training, maybe you can split your upper into two days (since you're doing it from home)? This would allow certain muscles a little extra rest/recovery.

Something like either of the following:

Day 1: Upper (Chest/Triceps)
Day 2: Upper (Back/Biceps/Shoulders)
Day 3: Lower
Day 4: Rest or Other
Day 5. Upper (Full) (lower load day?)
Day 6: Lower
Day 7: Rest or Other
-or-
Day 1: Upper (Chest/Triceps)
Day 2: Upper (Back/Biceps/Shoulders)
Day 3: Lower
Day 4: Rest or Other
Day 5: Upper (Chest/Triceps)
Day 6: Upper (Back/Biceps/Shoulders)
Day 7: Lower

This is set up as a Upper (Push) and Upper (Pull) split, which basically means that the push muscles tend to work together on certain exercises, while the pull muscles are only barely involved. And vice versa on the corresponding day. I put shoulders with Upper (Pull) due to the rest immediately following, but it could be on the other Upper day as well. Whatever's convenient for you.

I hope this is of some help. It sounds like you're really committed to what you're doing, and doing it really well. Keep up the great work!

upgetupgetup

Wow, thank you, that's super helpful! Just as much as the last time you looked over my workout I appreciate your taking the time to have a think about this

Originally, I'd thought of breaking it up into 4 days (2 U, both push & pull + 2 L, same), but I can see the logic of breaking up push and pull days. I really like your first suggestion - on that upper-full + lower day, I could focus on prone glute movements, which I think might be ok for the hamstring exercises I could do the next day.

The advice on these more complicated splits online is kind of overwhelming (load, # of sets/reps). Would you say 1-2 exercises per muscle group, with 2-3 sets of 10-15 reps each, would do it? I'm sticking with higher-rep schemes for now, because of joint worries.

Your encouragement is also appreciated!

upgetupgetup

Ah nice, thank you! Do you do the same balance of push/pull exercises on all the A (or days, or do you rotate those as well?

upgetupgetup

Ah nice, thank you! Do you do the same balance of push/pull exercises on all the A (or days, or do you rotate those as well?

balance them, but you can also rotate like this

A = Push
B = Pull
C = Legs

repeat 2x a week. so it's a 6 day a week workout.

Got it - thanks!

Maybe I'll give each a try for a week, and see how they feel. Cheers!