recently I have been making some serious progress from an upper lower split and I figured you guys would probably want those precious gains as well so I'll walk you through exactly how I set everything up because it's a little different than most people and it makes all the difference or just keep doing what you're doing I'm sure you're doing great and your mom loves you mine took a dirt nap so I got to keep going bottle it all up the reason I'm so geared up about it is because it's the only change I've made over
the last few months I still take the same micro do of testosterone the same peptides the same supplements and even with that the results have been significant also since this happens to fall in an upper day for me instead of just talking you through it I figured I'd walk you through the entire workout the one thing I will say is don't get hung up on any certain machine I might be using that's not what's important it's the structure of the workout itself I've looked at all the studies comparing low versus high frequency and there's a
few that lean towards higher frequency but when volume is equated there is no difference but I think it's due to the fact that I unknowingly increased my volume because of the way I structured the split hopefully we can go over this without recreating that Infamous bodybuilding.com thread where people start arguing in the comments about how many days there are in the week because the way I set it up it's a two days on one day off split that runs continuously meaning that the first week you're going to hit upper body three times the second week
lower body three times the third week and that means when you look at it on a per week basis those muscles every third week are going to get a crazy increase of volume because you've added an additional workout and we're not AI fused robot slaves yet so it's probably less about getting more volume within those 168 hours of the week and more about just increasing the volume overall one thing I forgot to mention is because you're hitting everything at least two times a week you can bias specific workouts towards either lagging body parts or just
whatever you want the way I set it up is I have a chest Focus upper day that's what this one is where I do an additional exercise for chest and then I alternate that with a back focus where I do an additional exercise and set for [Music] back [ __ ] another potential explanation of why this split is working so well is that your ability to generate maximum Force within a muscle goes down with each sequential set that means by not doing your typical let's say 16 sets in a single session and splitting it up
and doing eight sets over two separate sessions those sets on average will have a higher maximum Force output which equates to more mechanical tension and we all mechanical tension is King metabolic stress is a close second and damage damage is the equivalent to the first time a woman brings you over to her house and you realize that she has a lot of panties with holes in them you can't prove that she's a [ __ ] you just have a gut feeling on top of the fact that those holes are eerily similar to the circumference of
the average male erect penis so you infer damage has been done now normally since I have an additional exercise to play with today this is where I would do some sort of fly movement but today for some reason I feel like my presses are all tits I don't know if you ever feel like that where it's it's like you're squeezing those [ __ ] when you press so I'm going to do an incline press real high rep though because it's just me and the dog so if I get stuck I [Music] die thanks for nothing
Pearl now there are a couple things that can make or break a split like this one of which which I would categorize as intensity how many of the sets that you did during your workout were taken to either three reps in reserve or even closer to failure I personally say [ __ ] it and always go to failure but the research says these are the same the way I built out this gym is I have a list of all my favorite pieces I've used along the way this one however is not one of them Bumstead
had this on his home gym tour and I thought yeah it looks decent and I notice how much you can wrap your upper back around it probably perfect for hitting those rhomboids and mid traps and it's phenomenal there's another piece in here like that look at this thing I just sat on Facebook Marketplace every day waiting for some Grandma to die that had this in their garage and I found one you look at it and think oh that's probably a decent machine it's the best quad machine I've ever used you do bulgarians on that thing
oh my God piss out your [Music] ass now for back I've got one M where I do a high elbow row where I'm hitting those mid traps upper back and then I do one that's just lat Focus the erector spiny muscles get hit on actually leg day one I'm doing some sort of glute based RDL or stiff legs and then again 3 days from now it's going to be an upper day that's more back focused with an additional exercise usually more [Music] lap I also don't really believe in the premise of junk volume because I've
seen a lot of studies where they did a shitload of volume and even indirectly hitting certain muscles for example doing a lot of presses increase the cross-section area of the triceps but when doing a split like this where you have to hit so many different body parts in this case junk volume would be any set that isn't taken close to failure obviously do your warm-up sets and make sure you're ready for the actual working sets but if you're doing a set and you hit a number and stop because you hit the number you're wasting your
life next up I'm doing lap pull Downs with a vbar handle it's actually a prime handle did you guys know that their lead time is 56 or 57 weeks how hard is it to weld the same [ __ ] over and over again my Asian guy at Mega Mas can get me a machine in a few weeks and he's just one guy he's a he's a one guy [Music] the nice part about this split is you know you only have a few working sets for each body part so it's not hard to get amped up
and get yourself to push all the way to failure it's not like you have one of those leg days where you have 20 sets ahead of you and you're like H should I really do hack squats today or should I just take it easy because you know I had a rough day didn't get all my water in I also noticed it's really hard to overd drain I'm trying I'm trying to push myself as hard as I can every single set but there's only a few of them so even if they're rest Paws or cluster sets
or whatever they are doesn't matter I'm still ready to go 3 days from now what's going on back there it's like a fat roll of is nobody going to tell me [Music] that another thing that can screw up this split is your exercise selection the one thing we know about a muscle is you get more of a stimulus for growth in those deeper ranges of motion that's why you're going to see similar results from a length and partial to a full range of motion and no we don't need to get into a pissing match to
determine which one is better that's more dependent on the exercise and whether or not there's active tension through the descending portion of the length tension curve all I'm really saying is that this portion of the range of motion is a lot less impactful than the deeper portions because it puts those sarir at an optimal length and creates the maximum number of cross Bridge formations between the milone heads and act and binding sights I've gone too far now I like to program an exercise for each head of the delt and yes I used to be one
of those people that believe you didn't need to train your front dels because you get a lot of it during presses that's wrong once I started training them I realized holy [ __ ] that's what gives you that full 3d round look from the side is your front delt tying into your upper chest so yes you should train them why would you not oh but I get enough on chesting I also do all my presses with my elbows tucked in doesn't matter if I'm doing Smith shoulder press whatever it is I bring those elbows in
and I get more isolation out of the anterior delt and I don't know about you but I used to always hurt myself when I did presses with my elbows flirt out to the side sure there's something to [Music] that again you don't need this exact machine you can do the same thing with dumbbells just tilt the incline back a little bit further that way it sits on your anterior delt slightly supinate the dumbbell and press I'm doing three unilateral sets with very little rest in between except for this [ __ ] part where I'm talking
and then I'll do one set really high rep both at the same time [Music] five the reason I went down that glory hole was to show you my thought process and the reason why I select the exercises I do but even I hated that to simplify it down exercises need to allow for these two things the first one being it has to allow for those exaggerated ranges of motion as much as I like to randomly throw in a weird exercise like a coffin press which could potentially Target those inner chest fibers more because other muscles
have shown the ability for regional hypertrophy we have time we only have a few exercise we can't waste it on a coffin press so [ __ ] off the second part of it is which of those exercises allow you to more effectively load the muscle at those longer lengths so if we use chest as an example a fly is a great movement but it doesn't allow us to put as much of a load on that PEC as a press does so unless you're doing a chest Focus day where you have three exercises on that day
I wouldn't do it [ __ ] off again for the lateral head I often find the best thing you can do is just straight sets it allows you to focus in and make sure your form is not screwed up because often times it [Music] is these bastards somehow snuck back into my rear delt routine from time to time it was right after I made that video where I ranked all the best shoulder exercises I kept playing around with this one and really punching out even further and also turning those hands in even more so you
feel like you're pulling away as you're doing it it's been redeemed I don't know what I graded it before like a b but low a the key is don't pull those arms all the way out to the side go until you feel that rear Del stop Contracting and then right before it jumps into your traps freak out stop go back down also because we're limited on the number of sets we can do per body part because of the number of muscles we have to train in a given day it would make sense to program some
Advanced sets my two favorite are one rest paw sets where you push a set to complete failure take 10 to 15 seconds go again to failure 10 to 15 seconds go again in my very of cluster sets where you push yourself to again failure but take a very very short rest in between like one deep breath and then go four consecutive times it sucks very badly some people call those mile reps but on those when you fail in the consecutive sets you just stop with mine you just keep going no matter what also I'll probably
just never use that term because have you ever seen the guy's website yikes programming for high Achievers first thing it says on his website some people call me the ghost but you can call me you know that lady who sells farts and jars on Tik Tok I bought one and it's sitting there marinating in my cabinet just in case I figure out his address now I only program one exercise for biceps and for triceps and it changes each time but there are quite a few sets six sets of each sometimes more if you count rest
paw drop all that good [ __ ] if you choose the right exercise it's enough the one thing I've noticed with this type of split is your muscles Stay full all the time it's not like a bro split where you have to wait 7 days to hit a muscle again and by the time you do your legs look like you've never trained them before you have to get two or three exercise in before you're like oh that's not that's not a child's leg that's mine it's hard to explain if you haven't done it you'll notice
you're a little bit Fuller now this is an exercise I would rarely program for other people because it's a pain in the deck to get into but it feels great especially when you exaggerate the stretch and then pull into [Music] it now I'm going to sit here and do six straight sets with very little rest in between 30 45 seconds because your arms don't need it which means you're probably going to end up dropping the weight which is fine why was that so hard recently I got seriously into forearm training as you can see so
what I do is one of my off days I would actually train forearms and abs it's still considered an off day there's such low systemic fatigue that it doesn't really matter it's the same as sitting on your hand and giving yourself The Stranger it's not going to make a difference it'll grow your forearms but it's not going to affect the rest of your workouts otherwise there's just not enough time to get those precious forearm gains and I need them because for a long time I had little dick wrists they're actually starting to grow since the
bench is already here I just fli it around I'm switching to an easy bar and going from close grip to wide grip I think it does very little in terms of long head short head I just look at more as a mechanical drop it's harder to do the close grip so you start with that and then you go into the wide [Music] grip here is the exact workout we did today also the new Upper and Lower Split is live within the app and it is the best thing I've ever done and I've saved a lady's
life in a restaurant who was choking on a piece of steak I mean she was older and probably just looking for a way out and I stole that from her but either way this is my greatest accomplishment it's a 6-e program built with equipment that everybody has access to if you go to a gym even a Planet Fitness you have everything you need to get the job done and I guarantee you'll like it and if you don't go through the whole program email me after you're done and say [ __ ] you and I'll give
you your money back I highly doubt it though because it's the culmination of everything I've learned up to this point and it is [ __ ] glorious so click the link in the description get after it and get growing I haven't said that one in a while that's weird
