what is up guys welcome back to episode four of the education series now the last video we covered was potentially the best training split um which is the full body photos but the one that I urge the majority of you to consider trying now once you've exhausted that split and I'm going to explain to you where that would come about where do you then move to the answer that I believe is the upper lower transplant and the reason for that is because we can still keep the frequency extremely high when we use upper lower rest
upper lower rest so the the amount of times that we're exposing our body to that level of stimulus across a two-week period and then over a year is still incredibly High versus a split training part but it allows us more focus on what we're trying to do in each individual session because I said in the previous video that you're going to reach a point in that in that kind of Journey with that training spit where you're going to look at your logbook and you're going to be like wow that's an incredibly hard session because for
me to progress my lifts on everything it's going to be super demanding especially the back end of the session like so let's say for example that you're doing a full body training and you've progressed all of your upper body lifts but mentally and physically that's taken a lot out of you and then you come to your legs and you're like I'm spent I'm just spent I've got nothing despite that you push hard and you actually just find an inability to progress your lifts on the back end of the session that is the moment where you
then need to move to upper lower training now for some of you the reason why will be more because of your inability to be accurate with the factors that influence your recovery like we previously talked about so don't just immediately rush to upper lower training focus on trying to stick with the full body training split and improving every area that will contribute to success of your overall ability to build muscle so those sleep hydration etc etc um once you know you've come to the end of that training split which I would say can be around
for at least a year if you're already fairly developed you might stall out after six months if you are way too developed to have necessarily done it you'll know after three months but again the large majority will be able to use this split for a year and in that period you will have made a huge amount of progress but you'll reach a point where the back end of the session will then be impossible to keep going with great that's that's the job done that's what that's when when I hear that I I literally I want
to hug someone because I in my head I'm like you've executed that split for a year you've exposed yourself to all that level of stimulus you've progressed your lifts astronomically you've probably gained 10 to 15 pounds of lean tissue in that year that that's a realistic number which is probably more than you've put on in the whole time that you've been faffing around with bodybuilding and you've trained so hard that now you cannot progress your list at the back end of the session you literally deserve an Applause in my opinion when that happens because you
could not have done anything better you have done everything to a t so that's not actually a failure at that point where you then can't progress your lists it that's a huge huge success a huge win and to me that's then like the doors opening to upper lower you've progressed from level one to then whatever we want to call the next level so the doors open you walk through them whereas I know a lot of you have spent too long a Time we've just missed Direction and again I understand why that occurs because mentally the
full body training is hard and there'll be some days where you're tired and you're like you know what I just want an arm day okay that's cool like trains what is fun like that's a big component of this too is having fun but like I said in the other ones I also know a lot of you finest progress to me there is nothing more fun than progress like in any aspect of life to me progress is absolutely everything and and I like I like to make I need to make progress in everything that I do
and I reflect on it constantly um to the point where it's basically an obsession um and whether that's healthy or not I don't care it's what I find fun so for those of you that find progress farm that full body training is going to be looking awesome so you can run with that now once those doors have opened to upper lower how does that look like I said upper lower rest up lower rest up lower rest we're now going to take those first parts of the of the upper body session and we're just going to
add more volume to them and this is where the idea of the load and the back offset was kind of born which I both was happy about and regretted at the same time because it it took some of the training that we do a little out of context in the idea that we only do load and back off which is wrong but we'll talk about that in a second so let's say we we do our upper body session and we do our chest press first our shoulder press second our tricep press first a third and
then we do our lateral and then we move on to our back work and then we come back to our arm work now all we're going to do for those pieces is we're going to add two sets in total so we're going to add a set and we're going to then come to a total of two sets rep ranges look the first one will still be the heavy rep range like you were previously doing your uh six to ten and then the second rep range could then be it doesn't necessarily have to be the 15
to 25 but we can say it will be uh a 12 to 20 around that I I believe that's a good number in previous videos I may have said that it could just be a 10 to 15 and it can be but my point being is it's just a decrease in the weight where we then get more reps now once you've reached the upper end of the rep range that's where then I want you to jump forward considerably more in the loading to reset yourself to the lower portion of the rep range so let's look
at an example of how that would look for one exercise so let's say we do something that that falls on the lower end of rep range for a chest move and there'll be a six rep incline Smith Press so for that that would be for me maybe like four and a half plates now over the period of progression I might go four and a half plates and add like a biscuit like a 0.5 or a one two five and then build that up to seven reps and then over time I add a little bit more
but then get to eight reps and that will eventually max out where I do like four and a half plates and then I've managed to to build like 3.75 kilos of weight progress but I've also managed to get that up to 10 reps absolutely amazing job done that may have taken me [Music] three months to do that quite a long time but that'll probably be three months to do that probably about right maybe four months now when I jump that way up to then knock myself back to the six reps I'm gonna maybe jump whole
five kilos at once and then that put me right back to six reps and then I'm gonna start that process again but after I've done that first set that was like four and a half plates plus the extras and I got like six at the start point now for my second set all I'm going to do is lower it to initially you're not going to know where to lower it initially you're just gonna have to just make an estimation but I would probably move mine down to if I was doing four and a half I'd
probably move mine down to like three and a half well maybe even three and then I would get 16 17 reps and I'd fall in the in the area where I'm I'm shooting to fall and then again I log book that until it's it's upper end which can be 20 reps and you can have wider rep range parameters or narrower range parameters in terms of your low end reps based on what feels good for you but I wouldn't go too heavy just out of safety so I wouldn't advise doing doubles and triples unless you're really
really really used to doing them in the sense that you used to be a power lifter and then you've wanted to move into more of a bodybuilding specific split and you're used to exposing yourself to super heavy loads okay and you enjoy doing them okay great doubles and travels if you want to put some of those in great don't do loads of them because you are eventually as you know gonna run into issues where you you pick up unnecessary knocks when you it's inevitability if you're doing doubles and troubles all the time that you're going
to pick up injuries and nothing slows progress more than being injured if you cannot lift you cannot make progress and kind of one of the Notions that we already focus on at this point is it progress is everything so your rep range selection has to reflect your ability to be able to execute your programming over a long period of time so then let's work in some rep ranges that are suitable like I loved heavy lifting I loved doubles and trebles so I used to do probably more of them than I should have done and I
certainly picked up injuries as a result especially in the last year where I was training I taught a few things just because I I I love training in that area but that's again that's me moving off of necessarily what is best for me to more do what I love doing and that's no problem with doing that because we fall on the same idea of what training split do you pick because if you love split body part douche a bit body part I'm never ever going to tell someone to not do something that they love doing
even if it's potentially stupid and risky you just have to understand the shortcomings that can come about through those decisions and as long as you do that's fine so that's where we're at with the rep range parameters now we don't need to rotate between some aspects of heavy and low because we have split rep Rangers for each exercise the only thing that we need to focus on now is making customers still have a suitable number of variations for each training session and four upper lower training I would advise having three individual trading sessions so three
options and three lowers and these are what I want you to work your way through until you revisit your previous training session so we want you to go upper one lower one rest upper two lower two rest upper three lower three rest and then I'm going to come back to Upper one and I'm going to look at my logbook and I'm going to progress those lifts progression is everything progression with standardized form is everything I have the caveat that standardized form apart all the time because I know for a fact that I'm gonna get tagged
in people's progress with poor form and and and just remember guys we have to create the internal stimulus so just like in the previous video where I talked about that win from the session or not as soon as your form loses its standardization that's not a win and we've all been there because we get excited at the notion of taking that progress mid-set and we'll alter our form it's normal it's human nature but call yourself on that because if we're going to make Progressive if we want to make progress we have to be strict with
ourselves so what we've covered there we've covered the volume for the training sessions we've covered the frequency at which we're doing them we've covered the amount of variations of each training split we've covered when to progress for a full body to upper lower I think we've covered everything this one is a fairly quick one so we don't have to go into too much but I hugely advise you watching the full body video first because again a lot of these videos are heavily interlinked because I'm doing it as an educational Series so if you really want
to learn my methods as a whole I advise watching video one because it's going to give you an introduction into the way that I think in general and then video two will kind of explain how these training sessions are interlinked and how the volume adjusts space on the frequency and then as we get into these we then delve into the specifics of how each transcript looks so again any questions please ask I'm here for all of the comments we've had some crazy ones I'm all for it hit me with your craziest comments guys they uh
they're definitely brighten up my day a little bit so I hope this is helpful subscribe notifications comment all of it I appreciate you a lot I'll see you soon
