“Upper/Lower splits aren’t great because the Upper Days just end up being so long!” Tell me you don’t understand how to program an effective Upper Day without telling me….

Video: Adam Pfau

Blaming the Upper/Lower split because your upper days take two hours is like blaming the piano because you can’t play it. The problem isn’t the split—it’s your programming

Are you agreeing with his workout or not? I can’t tell @DeanTTraining

Yes, he is spot on

My one concern with this is not getting 10-20 working sets per muscle group per week if I switch to Upper/Lower twice per week. For example if I do 2 sets of incline db press 2x/week and 2 sets of pec deck 2x/week, I am only getting 8 working sets of chest per week

I don’t understand the logic behind that anyways. Presumably, if you don’t do upper and lower body on the same day, your workload from the upper workout should be way more manageable…???

The comparison isn’t upper / lower to full body It’s upper to push / pull (each their own day) People think they need so much work for a muscle group in a single session but they don’t

@RonStelter Can this post be summarized by "Mike Mentzer"?

@RonStelter Lmfao

Love this. I’m a little unorthodox. I do 2-3 days of: Chest - 2 sets of bench/fly Back - 2 sets of a vertical/horizontal pull Legs - 2 sets of squat/hinge Then 2 days of: 2 sets of OH/laterals 2 sets of palm up/hammer 2 sets of OH/Pressdown for tris Calves/core/traps w/e

It takes a while but thats just how it is tbh if its too long for you do ppl

Yeah this made it much easier though I’m not counting the warmup sets. For shoulder press I end up doing it on a lower day if I know I’m not doing upper the next day, makes things easier and lets me go heavier

I just do bro split. No wasting time thinking, focus on one area and hit 12 sets of intensity

I would equally say that he doesn't know how to program an effective Lower Day. My leg workouts are always my longest. More muscles to hit, and longer rests between sets.

Wich exercise develops that boob like shape in the pecs? Ive seen it a few times and I want to avoid it

Horizontal presses and flys

Someone really needs to slap your teeth out already. What gym are you in?

You’re an insufferable faggot

Yeah, well listen to what he's saying. It's an "effective" workout. Which is true, it's "effective". The question is is it effective enough for YOUR goals?

This is enough volume for a 4-Day split???

Yes

No overhead press? the way I've seen it is you want vertical and horizontal press and pull so not much shoulder on this plan but covers the pull

I do whole body 3 days per week. I do 5 muscle groups 2 exercises per muscle group. I do 2 sets per exercise. I do 5 to 8 reps per set and add weight when I hit 10 reps. That’s 12 sets per muscle group per week. Adding weight, growing, resting adequately. After 18 straight weeks did a 7 day recovery. That set me up for the next 18 to 24 weeks. My DEXA scale tells me lean mass is trending up and fat% is trending down.

Does this apply to leg days as well?

Adam Pfau is a dork, that uses AI on his progress pics

when u have like a weak point is good (for example on arms) to add a another exercise or is complete useless ?

Potentially or more volume for the exercise you are doing