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Thread: For size: upper body/lower body split better than specializing?

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  1. #1
    Senior Member
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    Jan 2005
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    For size: upper body/lower body split better than specializing?

    I'm basically trying to gain mass, and right now I'm on a sorta specialized routine. It's a 3-day split with chest/triceps, back/biceps, and shoulders/legs. I do it on a 2-day on, 1-day off routine.

    However, I haven't been gaining much size. I don't know if it's my workout or whether i'm just not eating enough, but I'm wondering if it might be better to go on an upper body/lower body split that just concentrated on compound movements. So I'd do two basic upper body workouts per week, and two basic lower body workouts per week. Something like this maybe:

    Day 1: Flat BB bench press
    Incline DB press
    DB Shoulder press
    Dips
    tricep pushdowns
    BB curls
    lat pulldowns

    Day 2: off

    Day 3: squats
    deadlifts
    leg presses
    leg extensions
    leg curls
    calf raises

    Day 4: off

    Day 5: Incline BB bench press
    flat DB press
    seated rows
    Upright BB rows
    DB curls
    Close grip bench press
    overhead extensions
    chinups

    Day 6: off

    Day 7: squats
    leg presses
    deadlifts
    calf raises
    leg extensions

    I was just thinking that this would let me concentrate more on compound exercises that build mass, instead of donating like half of a day's workout to biceps or something like I'm doing with my current split.

    (I got this idea from Canadian Crippler's post a little ways down....)

    Would this be better than breaking up my split into specific body parts, or should I just eat more cals and stick with my current routine?

  2. #2
    hammin'
    Join Date
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    why so many chest/triceps/shoulders exercises...... with only a single back exercise?
    They say that when your ships comes in
    The first man takes the sails
    Second takes the afterdeck
    The third: the planks and rails.

  3. #3
    En botella whey! Max-Mex's Avatar
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    My first guess is not eating enough. That's a guess since I have no idea how much you weigh, how much you want to gain, your age, current calorie intake...what size shoes you wear?
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  4. #4
    Always Learning IZich's Avatar
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    go ask around on the diet/nutrition forums.. they'll help you out more.
    Remember, gaining mass is more about your diet than the actual routines themselves.
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  5. #5
    As I Am Paul Stagg's Avatar
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    Simple is generally better than comlicated, especially if you are shooting to get bigger all over as fast as possible.

    Diet is crucial, though, so I owuld peruse that forum as well.

    Take a look at the 'Stuff i wrote' link in my sig, there are a couple of articles that might help you design a routine.

    Some guidelines to follow -
    Mostly compound lifts.
    More pulling than pushing
    Basic routine.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

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