00:00: What to do after full body and why its upper/lower split. 00:58: Logbook gives feedback that you have exhausted your full body training split. 01:54: Do not rush to upper lower training if you can still improve recovery, nutrition etc. 02:48: Why exhausting a training split is a huge win. 04:01: Those who spent time on misdirection. Why fun is a important component. 05:09: When the doors have opened to upper/lower. How to do add volume. 06:12: How does the rep ranges look in upper/lower split. 06:59: Example of a rep range on a chest move. Process of increasing weight. 09:01: Why you should avoid doubles and triples. 10:00: Jordan loved heavy risky lifting and why someone should do what is fun. 11:01: Rotating heavy and light not that important in upper/lower split, its more about amount of varations of exercises. And how the split is set up. 11:48: Progression with standardized form is everything. Why it's important. 12:36: Summerize - Volume, Frequency, Variations, When to progress to upper/lower. 13:01: Epilogue - What to come
My training partner and I kept progressing everything in the full body split for almost two years. I know that we still had a lot of progress to get from that training program, but I was getting to strong in the end so the workouts would sometimes surpass 4 hours because of all the warm up sets, mental preparation before the sets etc. We have now been cracking on with the upper lower split for a little over a year and the upper sessions are starting to surpass the 3 hour mark again, even though we are trying to speed up. The amount of progress We’ve made over the past 3 years has been incredible. I was stuck in a 5 split system for years and years until I randomly came across a UA-cam video you was featured in, signed up to the site, read, watched and applied all of your advice, and myself, and all I’m helping on their journey has been making incredible progress ever since. Thank you for everything ❤️
I used to watch old JP channel for educational purposes but this channel is dropping knowledge bombs at good pace, thanks for this free service you providing to community 🔥🔥
Have seven kids and sleep isn’t consistent as well as stress so full body didn’t last long. I started this a few months ago and it’s been the answer. Doing a few things different than this but revising according to Jordan. Thank you, sir!
11:43 This is so important. I'm so sick of people who say, "just get stronger" because people will use it as an excuse to shorten the ROM, and to cheat. There's so much caveat that needs to be given to that statement and I appreciate you doing that here. I have to do this to myself all the time as well. If a rep isn't to my standards I don't count it.
After 30 years of training a return to a full body split has certainly reintroduced some excitement. My concern is as the following weeks see load increase, my bodies response to a reduced warm up due to time constraints. The excellent series continues. Algorithm comment for the living legend that is TBJP.
I gave Full Body Training a shot at different times bcs my job is very demanding, which stalled my progress in lower frequency splits. But frankly, I couldn‘t handle them. After listening to JP‘s seemingly reasonable approach I am willing to give it another try.
Have been training for almost 20 years now never heard of, saw anyone doing it or training the split you went over in previous video. Figured I'd give it a shot & it was definitely a shock to my system from the regular "bro split" type of training chest, back, legs, shoulders then arms with weekends off. Goin to give it a try for a while n see how it goes, thanks for the great info!
Hey i know it’s been a while since this comment. Just wondering how you went with this split, did you progress well and see significant muscular hypertrophy gains? I’m looking at starting it aswell.
Thank you @JP. Hopefully using this Upper/lower split along with a slight caloric deficit i can hope to make changes to my body. I have been running in circles far too long these past few years. Thank you for these tips
I'm getting to the point we're I need to change to this. Full body is great but does kill you. I'm looking forward to going to upper lower so I can push on to the next level. Great video again Jordan. Top man. 💪❤️
That kind of educational videos should have been available some 40 years ago.Maybe I would look like an advanced bodybuilder now,which I don’t do and never did.Even though I worked most of my time in the gym as hard as I could,I didn’t make an equivalent of progress during all that wasted time,money and pain. Anyway,thank you so much for giving this informations for free.You are a real athlete,not some f… influencer .
Hardest training I’ve ever done was an upper / lower split from JP. So happy to see you back at this content. PS. I’m a grad student and I need some cash. I’ll get the subtitles right. Consider it😂
Upper lower . With ppl if you miss for what ever reason your frequency will be off ...with upper lower you can miss a day and still go next day and not have a big gap
Hi how should i structure the upper rotations? If I do 1 heavy back light push 2 heavy push light pull 3 Heavy pull light push, wouldn't it be better if I add a 4 rotation so I doesn't have 2 heavy pull in a row?
How recognize when we NEED a deload/devolume? You mentioned a whole year of fullbody split but maybe i think that i can’t do constant progress for the entire year without some deload/devolume weeks during that. Thank’s again for those amazing videos!
That’s what Iam doing at the moment and loving upper lower split . Remember back in the day where you started coaching me and put me on upper lower split I was thinking to myself am I gonna make progress on this ? 😂 9 years later Iam back on upper lower and Iam sure there is tone of progress to make here . Your videos are awesome and always got love for you my bro , your knowledge is phenomenal , thanks for giving back to us 🔥💪🏽
"Fun is progress".... Amen Are we saying this progression will be effective irrespective of PEDs? I would think plausible if folks adjusted percentages intelligently
What I don’t get, is why would be easier to progressive overload in a U/L split than a Bro Split for example. Even if we are hitting the muscle more frequently, we are still hitting that one exercise once a week, since our exercises are different each session. So we still do that exercises once a week in both cases.
Because as you said, you're hitting that muscle more frequently. A chest press progressing will have carryover to a flye progressing and vice versa. You also get familiarity with the increased frequency of movement patterns, usually why powerlifters will squat/bench/deadlift 1-4 times a week.
This series is phenomenal, thank you JP! I train upper/lower(4x/week) as an weighted calisthenics athlet so my goal is max weight for 1 Rep in the muscle up, chin up, Dip and Squat. Avg sets per week on the competition lifts are 7. I am in the off-season rn, would you still recommend doing my assistance exercises (db incline, cable rows for example) to failure as a strength athlet? (Currently 4sets at RIR4-1 for the assistance exercise in a session)The competition lifts are mentally really demanding. I do have 6 months of experience with training to failure on every set, 6 years of strength training. Thanks in advance!
JP if a bodybuilder consistently has trouble with recovery due to uncontrollable life circumstances (sleep deprivation/missed meals etc) which split would recommend in that case?
Jordan looking for your advice to using this type of training on a 4 day a week set up, for instance Mon, Tue, Thu, Fri which fits my schedule better, opposed to a 2 on 1 off schedule. How would you manipulate training volume in this case? Keep it the same having two working sets per exercise? Or up it to three?
I think this was skipped a little bit , so what is actuall split ? Chest press , shoulder press , triceps press, back thickness, back width, biceps ,triceps ?
just to clarify because I am a bit lost here. Are you saying to do the first set of each exercise in the 6-10 rep range. Then on the second set, lower the weight and do a 12-20 rep range? And if this is not what is meant, what do you mean?
Thanks Jordan, another excellent episode 👏 I train 4 days a week, upper, lower, upper, lower. Upper one will go Back, Chest, Shoulders, Tricep Bicep. Upper two, will go Chest, Shoulders, Back, Biceps and Triceps. I’ve placed the smaller Biceps and Triceps exercises towards the end of each work out for fatigue reasons? Can you see a problem with this? I do make an exception to this on Lower splits, with a sequence of calves, quads, hamstrings and in session two, calves, hamstrings, quads.
When moving from a higher volume split to this lower volume higher intensity style of training, do you suggest taking time off beforehand or just making the switch immediately? Also does your advice for this training split change for natural or enhanced lifters? Do you suggest this type of split for both types of trainee and what would the differences be if not?
In upper 1 2 and 3 day for a chest exercise would you say to always do a compound movement in all 3 like a pressing movement instead of a cable or fly exercise?
Natty with 10+ years of training. I started with bro split under the advice of someone experienced then PPL. I now love training split body. I couldn't recover from PPL once I was trying to progress my lifts at my upper ends. Split lets me progress, focus on the target muscle area and hit all of the main muscles in that group without excessive time in the gym. Would love to see a vid on split.
you're a good and decent dude so respect for that i have a question/comment mike mentzer frist trained his clients on a 3 way split push/pull/legs 3 times a week training each muscle once a week but he said most over trained very quickly on this and they didn't progress well until they trained once every 4 days or twice a week at the end he said train once a week with dips/deads first week and chins/squats second week which is severe undertraining in my book what's your thoughts on this
Will you be posting an example on your ig, like you did for full body. Just curious how much volume to give each body part per day. Would you set this up with maybe each upper body day having slightly more focus on something specific? Say one upper variation has an extra set of chest or two, the next some extra back. Or better off keeping it even across days. Thanks for these videos!
Hey JP, great series!! You rock!! Question: I’m not a newbie, have been training for years and I’m 51 years of age. I only have time to train each muscle 1 x week, how many work sets to positive failure would you recommend per muscle?
Hello Jordan, hello to you man, I have a question a little off topic of the video. When would you consider wearing knee pads or elbow pads in your training? When is the time? I mean the 1 single layer
I'm really not understanding how to structure this upper/lower x3 program. When do I go heavy on upper and lower? Can I do heavy upper light lower rest? Could somebody help me
in the upper/lower you don't need to do a heavy and light, upper/lower x3 is divided like this, UPPER 1, REST, LOWER 1, REST, UPPER 2, REST, REST, LOWER 2, UPPER 1, LOWER 1, REPEAT
Over my 15yrs training Ive realized that genetically speaking my upper body is and probably will always be more advanced in terms of development and strength. Should I most likely favor a set up that allows a higher leg frequency (compared to upper body) b/c its not as 'advanced'? (Generic example: Legs/Pull/off/Legs/Push/off)
Hi Jordan, in terms of set up for the days you train for upper lower do you think one day on/off is okay? I am currently doing upper lower with this approach. It feels amazing and honestly in terms of being at my most intense I don’t feel like i can if I do back to back sessions. Also I feel my recovery becomes scued even with all the necessary’s ticked off (sleep, diet, hydration etc.)
@tbjp for an advanced bodybuilder as you said you did the full body, and I am advanced been training for 30 years. I am very intrigued with the full body and EVERYTHING you are saying, would you still advise full body and moving through the routines as you are saying for the beginners?
I’ve been at it for 20 and I decided to listen and apply full body as per what he had mentioned. If I’m too advanced I’ll know with stall in progression 3 to 6 months. A few guys actually drafted out the full A B C D split with all movements and rep ranges on the previous video. I just screenshotted it and created an excel spreadsheet to track progress on top sets. See how it goes I’m actually pumped to give it a go.
Jordon.....what about this idea regarding the full body training,,,,,,,after you can longer manage the back half why not try doing the front half in the morning and the back half later in the day.
Another great informational video. Now i’m stumped in what split to do. I’ve already written my ABCD full body, and i’m not sure which to do. I haven’t been progressing how I would like because of lacrosse, and usually I’m a 2 sets till failure PPL guy which i’ve seen the most progress in. But it’s been over a month in the logbook and the progress isn’t there. Any advice? Upper Lower or full body?
@@tbjpjordanpeters5178 thank you a ton. Your work and influence is greatly appreciated and is not taken for granted. As someone who was self coached this summer and placed well in a show, having a coach just through these videos has already made me 2x more knowledgeable!
@@tbjpjordanpeters5178 👍can you please also answer the question regards "concurent" training in future as you are doing BJj & conditioning at the moment... do you do RT less frequently? how should one change/acomodate VIF of RT if he is running and training for hypertrophy?
Taking the time of the training as an important factor, because of work/kids etc.. If you would have around 1h15 wich structure would you use? Because I am really interested on that Full Body structure, but those warm ups between the sets will create a training that is too long for me to do. What would you advise?
Would you still split equal volume for the opposing muscles ie chest and back or would you do one upper session more pressing dominant and one more pulling dominant for example?
For someone who can only fit 3 sessions a week instead of every other day, could the variation be simplified from 3 to 2 for each session, so the lifts will not take that much longer to be practiced again?
Quick question; when you’re doing the back off set, do you aim for progression on them, as well or is the top set the only set that’s progression focused? Do you just take some weight off and aim to be in the said rep range?
Hey jordan, once youve done your compound movements at the start e.g chest press, high inc shoulder press, dumbell row, narrow grip press. How would your rep ranges look for working sets on your smaller movements e.g lateral raises? Would you still do a heavy 6-10 rep followed by a back off set? Thanks mate
Do you only log progress on the heavy training? Like you only log on heavy Upper and heavy lower but not on the Upper light and lower light? And also, if im suppose to hit different exercises each session, how am i getting enough stimilus with only 1 set o frontal plane PULL and 1 set sagittal PULL? And what part am i suppose to hit on the 3rd day if I’ve already hit one frontal pull and one Sagittal pull the days before? I’m sorry for my bad English, I’m just trying to understand this.
I apologise if my question has already been answered, however I was wondering: provided that metabolic stress is one of the main drivers for hypertrophy, isn't it being overlooked with such "low" volume (especially with the full body split, but this also applies to upper/lower)?
Jordan, how would you feel about eliminating the back off set, and just sticking to one all out heavy set? I’m progressing on my first couple big movements but I’m stalling out when I get to the tricep compound.
"Inability to progress your lifts on the back end of the session" that is EXACTLY what I noticed time ago when I switched from full body to upper lower and then to ppl
In the 3 upper and 3 lower workouts would you change what body part leads the session. As in upper 1 starts with chest Upper 2 starts with back Upper 3 starts with shoulders??
hey jp what if i only have monday-thursday to be able to workout would upper-lower/lower-upper/upper-lower/lower-upper still be beneficial and should I try to increase the weights/reps every day or every week?
I've been doing Fortitude Training for a few months now and due to the exercise weekly rotations I feel that my logbook is seeing progress, but at a slower rate than it could/should, given that as an early intermediate lifter, I think I can manage to milk out an exercise for longer. Any taked on that? Maybe I should drop one of the rotations and make progress more frequently, or not even rotate at all? I'm 20 and pains, injuries and aches are definitely not a thing yet!
Hello JP. what do you think about having 1 upper and 1 lower sessions in a week (based on your upper//lower style) and 1 full body (based on your full body style). Could that me effective if I can hit the gym only 3days/week? Should I modify full body day and add extra sets? Thank you!
Jordan I got question for whole body split. What if my legs and chest triceps are too much better than other body parts. Would you still suggest me to do the whole body split or better for me to have a personalised one?
Log your every workout and to be simple, just try to beat your logbook every time. More weight and/or more reps. But keep your form and tempo same etc. Hope this helps.
Hi Jordan, Where would you place deadlifts on this split and how often, I've seen your instagram post and I have the ebook which are slightly different set ups Thanks!
If we have 3 rotations of the upper session, would you then start with push every session that they are the hardest to progress or what would you recommend. My training partner and I have had 4 rotations as recommended on your site, two of which starts with heavy push and two starts with heavy pull. Thanks again🙏🏼🙏🏼
@@tbjpjordanpeters5178 alright, any specific reason for your change of opinion? Just curious 🙏🏼 On the site, in the education section, you recommend that we split the upper workouts in two, so half the workouts is heavy push (2 sets, 5-9 reps) to start and light pull (2 sets, 12-17 reps) after, and vice versa 😊🙏🏼
One question Jordan, I a person who is novice, have three rotations wouldn't be a lot of time ? I think that would be better do two rotations for this person can repite the exercise as fast as possible and when he will need increase the frequency of exercises do three rotations
Hello! Quick question. I just started on my second week of doing upper lower training. I have a time restriction so i didn’t do the full body training split. I’m doing two sessions of each a week. (I rewatched this video before i wrote this and it sounds like I’ll have to add in another day). There are some exercises that i like to do out of enjoyment and i connect with them well. For example hip thrusts, and leg extensions. So i have these in both lower sessions. Do i need to go down to doing these once a week and replace them with something else? Or do i keep them in until i can’t progress them doing them twice a week? I assume i will be able to progress them doing them twice a week for right now since I’ve never done this type of training before. Let me know your thoughts. Thanks!
Also, one thing i have noticed since starting to go to failure is my left arm not being able to keep up with my right on single arm movements. For example on a high pulley row my right arm can fail at 11 and my left arm fails at 6 (i help it get to 11 with my other arm). Should i keep going to failure on my right arm or stop at whatever rep my left can do?
@@tabbydewitt1887 Keep going to failure, there's actually carryover from both sides of your body, it will catch up in time but also just rest a bit more between your arm switches is likely the problem. To answer your first Q from my POV, you can do both exercises both sessions, just change the rep range if you want, it's not that deep though it's just providing your muscle with a signal to grow, once you start stalling out, maybe add a set in on 1 of the days on one of the movements to get some extra volume in but even then, if one of your back movements is progressing and the other isn't, it's still progress overall for your back and even keeping the same reps on that second movement is better progress than the week before provided you got more reps on the first movement. Hope that makes sense. Variation is put in these routines to keep things progressing longer and for variation sake to not get bored, but if you don't have that luxury or just simply dislike certain movements, that's fine to just do the ones you like, just think ahead about what to do when you stall, switch rep ranges, add a set in, change exercise order etc.
Would suggest trying just doing 1 set per exercise with this split to see if you can eek Gains out of that and then when progress halts you add a back off?
When your moving into this split from a full body would you keep the lower workout the same with only 4 exercises? Hamstring exercise , quad compound , quad isolation then calf exercise or would you add in more exercises? Thanks for the content love it
Hi Jordan, could I please have you're opinion? I've just completed an upper day. I choose this as i have to train four times a week both on consecutive days. Does 11 exercises (22 sets) sound about the right volume? 3 chest, 3 shoulder, 3 back , 2 arms. It Was definitely a challenging session. Thanks 👍
Cheers dude. After doing more strength style programming for a long time, I'm switching into something more hypertrophy focused. The idea of not needing so much movement frequency and improving the numbers on the bar of specific lifts is something I'm still getting to terms with.
00:00: What to do after full body and why its upper/lower split.
00:58: Logbook gives feedback that you have exhausted your full body training split.
01:54: Do not rush to upper lower training if you can still improve recovery, nutrition etc.
02:48: Why exhausting a training split is a huge win.
04:01: Those who spent time on misdirection. Why fun is a important component.
05:09: When the doors have opened to upper/lower. How to do add volume.
06:12: How does the rep ranges look in upper/lower split.
06:59: Example of a rep range on a chest move. Process of increasing weight.
09:01: Why you should avoid doubles and triples.
10:00: Jordan loved heavy risky lifting and why someone should do what is fun.
11:01: Rotating heavy and light not that important in upper/lower split, its more about amount of varations of exercises. And how the split is set up.
11:48: Progression with standardized form is everything. Why it's important.
12:36: Summerize - Volume, Frequency, Variations, When to progress to upper/lower.
13:01: Epilogue - What to come
legend
Thx man
Thanks
My training partner and I kept progressing everything in the full body split for almost two years. I know that we still had a lot of progress to get from that training program, but I was getting to strong in the end so the workouts would sometimes surpass 4 hours because of all the warm up sets, mental preparation before the sets etc.
We have now been cracking on with the upper lower split for a little over a year and the upper sessions are starting to surpass the 3 hour mark again, even though we are trying to speed up. The amount of progress We’ve made over the past 3 years has been incredible.
I was stuck in a 5 split system for years and years until I randomly came across a UA-cam video you was featured in, signed up to the site, read, watched and applied all of your advice, and myself, and all I’m helping on their journey has been making incredible progress ever since.
Thank you for everything ❤️
I used to watch old JP channel for educational purposes but this channel is dropping knowledge bombs at good pace, thanks for this free service you providing to community 🔥🔥
What is the old channel
Have seven kids and sleep isn’t consistent as well as stress so full body didn’t last long. I started this a few months ago and it’s been the answer. Doing a few things different than this but revising according to Jordan. Thank you, sir!
11:43 This is so important. I'm so sick of people who say, "just get stronger" because people will use it as an excuse to shorten the ROM, and to cheat. There's so much caveat that needs to be given to that statement and I appreciate you doing that here. I have to do this to myself all the time as well. If a rep isn't to my standards I don't count it.
After 30 years of training a return to a full body split has certainly reintroduced some excitement. My concern is as the following weeks see load increase, my bodies response to a reduced warm up due to time constraints. The excellent series continues. Algorithm comment for the living legend that is TBJP.
I can believe this is for free, man!!! You are amazing, JP!!! Abraços do Brasil!!!
After watching each episode, I can’t wait to watch the next one! You’re doing God’s work, JP. Bless you!
Starting full body training Monday, after 8 years of split body training this is going to be a lot off fun , really good channel king JP
Fullbody is 🤴.
I always have done fbw and upper lower. I try to do the ppl didn't like just didn't feel right doing it
I gave Full Body Training a shot at different times bcs my job is very demanding, which stalled my progress in lower frequency splits. But frankly, I couldn‘t handle them. After listening to JP‘s seemingly reasonable approach I am willing to give it another try.
equally , listen to your body
Best video by the maestro i started the full body already, i feel very good and gonna run it till i hit a brick wall like maestro says.
Have been training for almost 20 years now never heard of, saw anyone doing it or training the split you went over in previous video. Figured I'd give it a shot & it was definitely a shock to my system from the regular "bro split" type of training chest, back, legs, shoulders then arms with weekends off. Goin to give it a try for a while n see how it goes, thanks for the great info!
Hey i know it’s been a while since this comment. Just wondering how you went with this split, did you progress well and see significant muscular hypertrophy gains? I’m looking at starting it aswell.
thank you for all your knowledge JP, big inspiration in all areas of life
Thank you @JP. Hopefully using this Upper/lower split along with a slight caloric deficit i can hope to make changes to my body. I have been running in circles far too long these past few years. Thank you for these tips
I'm getting to the point we're I need to change to this. Full body is great but does kill you. I'm looking forward to going to upper lower so I can push on to the next level. Great video again Jordan. Top man. 💪❤️
The fun part is to be great! ... and yes, it applies to training too. Thank you for sharing, Jordan!
That kind of educational videos should have been available some 40 years ago.Maybe I would look like an advanced bodybuilder now,which I don’t do and never did.Even though I worked most of my time in the gym as hard as I could,I didn’t make an equivalent of progress during all that wasted time,money and pain.
Anyway,thank you so much for giving this informations for free.You are a real athlete,not some f… influencer .
This content is amazing, thank you so much Jordan for sharing with us your knowledge.
I love your content dude. Can't wait to see your next training vids! Thanks a lot!
Amazing. Just great work
Finally. Been waiting for today's video
hopefully things are piecing together with how i look at things :)
Me too!!!
@@tbjpjordanpeters5178 these are rather insightful. Definitely going to try out and implement
Love your videos Jordan keep up the good work
Can't wait to start this program tomorrow, currently finished a cut so a rebound with this new training regiment will be an interesting journey.
9:30 amazing this man 🔥
Hardest training I’ve ever done was an upper / lower split from JP. So happy to see you back at this content.
PS. I’m a grad student and I need some cash. I’ll get the subtitles right. Consider it😂
the auto subtitles were not good
Lets keep the subtitles. They are hilarious! :)
Great videos jp ! Really looking forward to each one 💪💪
If you don’t have that time to do a fullbody workout what is the best choice, upper/lower or a ppl?
Upper lower .
With ppl if you miss for what ever reason your frequency will be off ...with upper lower you can miss a day and still go next day and not have a big gap
really we don't need to watch this vid until 6 months time....
atleast
keep up the good work JP
Hi how should i structure the upper rotations?
If I do 1 heavy back light push 2 heavy push light pull 3 Heavy pull light push, wouldn't it be better if I add a 4 rotation so I doesn't have 2 heavy pull in a row?
Hi JP, with UL split where would you put your hip hinge varitation? many thanks
How recognize when we NEED a deload/devolume? You mentioned a whole year of fullbody split but maybe i think that i can’t do constant progress for the entire year without some deload/devolume weeks during that. Thank’s again for those amazing videos!
That’s what Iam doing at the moment and loving upper lower split . Remember back in the day where you started coaching me and put me on upper lower split I was thinking to myself am I gonna make progress on this ? 😂 9 years later Iam back on upper lower and Iam sure there is tone of progress to make here . Your videos are awesome and always got love for you my bro , your knowledge is phenomenal , thanks for giving back to us 🔥💪🏽
U still on upper lower?
Great like always. Thank you for this video 🙏🏽
"Fun is progress".... Amen
Are we saying this progression will be effective irrespective of PEDs?
I would think plausible if folks adjusted percentages intelligently
What I don’t get, is why would be easier to progressive overload in a U/L split than a Bro Split for example. Even if we are hitting the muscle more frequently, we are still hitting that one exercise once a week, since our exercises are different each session. So we still do that exercises once a week in both cases.
Because as you said, you're hitting that muscle more frequently. A chest press progressing will have carryover to a flye progressing and vice versa. You also get familiarity with the increased frequency of movement patterns, usually why powerlifters will squat/bench/deadlift 1-4 times a week.
love it man, its goold !!!! Thank u for sharing this with us !!! :X:X:X
This series is phenomenal, thank you JP!
I train upper/lower(4x/week) as an weighted calisthenics athlet so my goal is max weight for 1 Rep in the muscle up, chin up, Dip and Squat. Avg sets per week on the competition lifts are 7. I am in the off-season rn, would you still recommend doing my assistance exercises (db incline, cable rows for example) to failure as a strength athlet? (Currently 4sets at RIR4-1 for the assistance exercise in a session)The competition lifts are mentally really demanding.
I do have 6 months of experience with training to failure on every set, 6 years of strength training.
Thanks in advance!
Should You Use Massage Guns To Make Gains ?
they cn help areas that are super tight pre lifting to get warm
JP if a bodybuilder consistently has trouble with recovery due to uncontrollable life circumstances (sleep deprivation/missed meals etc) which split would recommend in that case?
you will have to try them all and see what feels best
But like, 6 sets por week is not extreme low volume? Will I progress and get the maximum hypertrophy with that volume?
More than enough if you’re training to failure
Jordan looking for your advice to using this type of training on a 4 day a week set up, for instance Mon, Tue, Thu, Fri which fits my schedule better, opposed to a 2 on 1 off schedule. How would you manipulate training volume in this case? Keep it the same having two working sets per exercise? Or up it to three?
Love this, Thanks JP
I think this was skipped a little bit , so what is actuall split ?
Chest press , shoulder press , triceps press, back thickness, back width, biceps ,triceps ?
No questions. Just thanking 💪
just to clarify because I am a bit lost here. Are you saying to do the first set of each exercise in the 6-10 rep range. Then on the second set, lower the weight and do a 12-20 rep range? And if this is not what is meant, what do you mean?
babe, wake up. new tbjp education video.
Thanks Jordan, another excellent episode 👏 I train 4 days a week, upper, lower, upper, lower. Upper one will go Back, Chest, Shoulders, Tricep Bicep. Upper two, will go Chest, Shoulders, Back, Biceps and Triceps. I’ve placed the smaller Biceps and Triceps exercises towards the end of each work out for fatigue reasons? Can you see a problem with this? I do make an exception to this on Lower splits, with a sequence of calves, quads, hamstrings and in session two, calves, hamstrings, quads.
i would always start with presses
@@tbjpjordanpeters5178 thanks Jordan, I really appreciate the advice 👏👏👏
On the 3 upper days, would you alter pressing first vs pulling first? Or always keep pressing first?
press first
When moving from a higher volume split to this lower volume higher intensity style of training, do you suggest taking time off beforehand or just making the switch immediately?
Also does your advice for this training split change for natural or enhanced lifters? Do you suggest this type of split for both types of trainee and what would the differences be if not?
In upper 1 2 and 3 day for a chest exercise would you say to always do a compound movement in all 3 like a pressing movement instead of a cable or fly exercise?
yes, very little room for isolation work in an upper lower
Thanks for the feedback
Awesome!!!!! That is all I have to say about that
Natty with 10+ years of training. I started with bro split under the advice of someone experienced then PPL. I now love training split body. I couldn't recover from PPL once I was trying to progress my lifts at my upper ends. Split lets me progress, focus on the target muscle area and hit all of the main muscles in that group without excessive time in the gym. Would love to see a vid on split.
How your split looks like ?
@@paradoks7487 chest + tris, legs, rest, back + bis, shoulders, rest & rest.
you're a good and decent dude so respect for that
i have a question/comment
mike mentzer frist trained his clients on a 3 way split push/pull/legs 3 times a week training each muscle once a week but he said most over trained very quickly on this and they didn't progress well until they trained once every 4 days or twice a week
at the end he said train once a week with dips/deads first week and chins/squats second week which is severe undertraining in my book
what's your thoughts on this
Will you be posting an example on your ig, like you did for full body. Just curious how much volume to give each body part per day. Would you set this up with maybe each upper body day having slightly more focus on something specific? Say one upper variation has an extra set of chest or two, the next some extra back. Or better off keeping it even across days. Thanks for these videos!
already posted
@@tbjpjordanpeters5178 appreciate you sharing your knowledge for free
Hey JP, great series!! You rock!!
Question: I’m not a newbie, have been training for years and I’m 51 years of age.
I only have time to train each muscle 1 x week, how many work sets to positive failure would you recommend per muscle?
Hello Jordan, hello to you man, I have a question a little off topic of the video. When would you consider wearing knee pads or elbow pads in your training? When is the time? I mean the 1 single layer
if you have any soreness
@@tbjpjordanpeters5178 Thanks Jordan :)
I'm really not understanding how to structure this upper/lower x3 program. When do I go heavy on upper and lower? Can I do heavy upper light lower rest? Could somebody help me
in the upper/lower you don't need to do a heavy and light, upper/lower x3 is divided like this, UPPER 1, REST, LOWER 1, REST, UPPER 2, REST, REST, LOWER 2, UPPER 1, LOWER 1, REPEAT
upper: 2 chest, 2 back, 1 shoulder, 1 tricep
lower: 1 hamstring, 2 quads, 1 calf, 1 bicep
create an upper body workout focused on chest and another focused on back, starting with the target muscle
@@LUCASVENTURI-lu2rwit’s not rest in between upper and lower
@@sparkle1450 this is not a rule
Always start with presses on upper days before back work?
And with lowers, always quad compound before an RDL ect?
yes for upper, lower you can vary
Thanks for the reply. Also no chest isolation just 1x compound due to frequency? Thanks
Over my 15yrs training Ive realized that genetically speaking my upper body is and probably will always be more advanced in terms of development and strength. Should I most likely favor a set up that allows a higher leg frequency (compared to upper body) b/c its not as 'advanced'? (Generic example: Legs/Pull/off/Legs/Push/off)
yes :)
Should I only include a hip hinge movement for back in one of my upper workout variations?
check the ig post
Hi Jordan would you do warm-up for the end part of the training the higher reps 15-25 sets? If so how many sets/reps?
Starting today on the upper lower split and let see how it feels.
Hi Jordan, in terms of set up for the days you train for upper lower do you think one day on/off is okay?
I am currently doing upper lower with this approach. It feels amazing and honestly in terms of being at my most intense I don’t feel like i can if I do back to back sessions. Also I feel my recovery becomes scued even with all the necessary’s ticked off (sleep, diet, hydration etc.)
@tbjp for an advanced bodybuilder as you said you did the full body, and I am advanced been training for 30 years. I am very intrigued with the full body and EVERYTHING you are saying, would you still advise full body and moving through the routines as you are saying for the beginners?
I’ve been at it for 20 and I decided to listen and apply full body as per what he had mentioned. If I’m too advanced I’ll know with stall in progression 3 to 6 months.
A few guys actually drafted out the full A B C D split with all movements and rep ranges on the previous video. I just screenshotted it and created an excel spreadsheet to track progress on top sets. See how it goes I’m actually pumped to give it a go.
imo got to try everything to understand everything
Jordon.....what about this idea regarding the full body training,,,,,,,after you can longer manage the back half why not try doing the front half in the morning and the back half later in the day.
Another great informational video. Now i’m stumped in what split to do. I’ve already written my ABCD full body, and i’m not sure which to do. I haven’t been progressing how I would like because of lacrosse, and usually I’m a 2 sets till failure PPL guy which i’ve seen the most progress in. But it’s been over a month in the logbook and the progress isn’t there. Any advice? Upper Lower or full body?
start full body and see how strong you can get
@@tbjpjordanpeters5178 thank you a ton. Your work and influence is greatly appreciated and is not taken for granted. As someone who was self coached this summer and placed well in a show, having a coach just through these videos has already made me 2x more knowledgeable!
Would this work well over 3 days a week
Did you talk about deloads anywhere, do you use them if yes, when to deload and how?
not yet, we are on video 4 of 60
@@tbjpjordanpeters5178 👍can you please also answer the question regards "concurent" training in future as you are doing BJj & conditioning at the moment...
do you do RT less frequently?
how should one change/acomodate VIF of RT if he is running and training for hypertrophy?
How much time in a plateau in a certain lift do you wait before deciding to rotate it out?
imo 2 or 3 sessions depending on your variables outside the gym
Taking the time of the training as an important factor, because of work/kids etc.. If you would have around 1h15 wich structure would you use? Because I am really interested on that Full Body structure, but those warm ups between the sets will create a training that is too long for me to do. What would you advise?
the upper lower is then doable imo
Do you do one exercise per body part on upper day please,thank you for all your knowledge amazing 👍
Jordan buddy, I always do SDL for back thickness, if I do upper/lower split training where I will put this exercise? 😬
lower
Would you still split equal volume for the opposing muscles ie chest and back or would you do one upper session more pressing dominant and one more pulling dominant for example?
i would base it on how things grew
So for each exercise 1st one heavy set with less reps and 2nd one with lower weights and higher reps, right? And what about 3rd set?
For someone who can only fit 3 sessions a week instead of every other day, could the variation be simplified from 3 to 2 for each session, so the lifts will not take that much longer to be practiced again?
Quick question; when you’re doing the back off set, do you aim for progression on them, as well or is the top set the only set that’s progression focused? Do you just take some weight off and aim to be in the said rep range?
progress everything
Hey jordan, once youve done your compound movements at the start e.g chest press, high inc shoulder press, dumbell row, narrow grip press. How would your rep ranges look for working sets on your smaller movements e.g lateral raises? Would you still do a heavy 6-10 rep followed by a back off set? Thanks mate
i posted an example on my ig
Would a deadlift fit into this split?.
Do you only log progress on the heavy training? Like you only log on heavy Upper and heavy lower but not on the Upper light and lower light? And also, if im suppose to hit different exercises each session, how am i getting enough stimilus with only 1 set o frontal plane PULL and 1 set sagittal PULL? And what part am i suppose to hit on the 3rd day if I’ve already hit one frontal pull and one Sagittal pull the days before? I’m sorry for my bad English, I’m just trying to understand this.
I apologise if my question has already been answered, however I was wondering: provided that metabolic stress is one of the main drivers for hypertrophy, isn't it being overlooked with such "low" volume (especially with the full body split, but this also applies to upper/lower)?
its not a main driver
Metabolic stress is not one of the main drivers for hypertrophy.
the best order of trained muscle groups for upper/lower? deadlift in upper or lower?
in jordan peters ebook (training principles) he includes the deadlift at the beginning of upper 1 😉
Jordan, how would you feel about eliminating the back off set, and just sticking to one all out heavy set?
I’m progressing on my first couple big movements but I’m stalling out when I get to the tricep compound.
Waiting since morning for this😅
"Inability to progress your lifts on the back end of the session" that is EXACTLY what I noticed time ago when I switched from full body to upper lower and then to ppl
Did you try upper/lower twice a week or every other day for more recovery?
In the 3 upper and 3 lower workouts would you change what body part leads the session.
As in upper 1 starts with chest
Upper 2 starts with back
Upper 3 starts with shoulders??
hey jp what if i only have monday-thursday to be able to workout would upper-lower/lower-upper/upper-lower/lower-upper still be beneficial and should I try to increase the weights/reps every day or every week?
I've been doing Fortitude Training for a few months now and due to the exercise weekly rotations I feel that my logbook is seeing progress, but at a slower rate than it could/should, given that as an early intermediate lifter, I think I can manage to milk out an exercise for longer. Any taked on that? Maybe I should drop one of the rotations and make progress more frequently, or not even rotate at all?
I'm 20 and pains, injuries and aches are definitely not a thing yet!
Hello JP. what do you think about having 1 upper and 1 lower sessions in a week (based on your upper//lower style) and 1 full body (based on your full body style).
Could that me effective if I can hit the gym only 3days/week? Should I modify full body day and add extra sets?
Thank you!
Jordan I got question for whole body split. What if my legs and chest triceps are too much better than other body parts. Would you still suggest me to do the whole body split or better for me to have a personalised one?
possibly yes
I didn't really understand how he progresses with the weights and repetitions. Can anyone help me?
Log your every workout and to be simple, just try to beat your logbook every time. More weight and/or more reps. But keep your form and tempo same etc. Hope this helps.
Hi Jordan,
Where would you place deadlifts on this split and how often, I've seen your instagram post and I have the ebook which are slightly different set ups
Thanks!
they are all just examples for you to feel out what is best FOR YOU , try them and decide where you like them most
Is it better doing side delt isolation after triceps compound or after upper back thickness movement?
play with it and see what you prefer, i like side delt before and arms after a lot of the time
@@tbjpjordanpeters5178 Thanks JP!
If we have 3 rotations of the upper session, would you then start with push every session that they are the hardest to progress or what would you recommend. My training partner and I have had 4 rotations as recommended on your site, two of which starts with heavy push and two starts with heavy pull.
Thanks again🙏🏼🙏🏼
always start with presses for upper
@@tbjpjordanpeters5178 alright, any specific reason for your change of opinion? Just curious 🙏🏼
On the site, in the education section, you recommend that we split the upper workouts in two, so half the workouts is heavy push (2 sets, 5-9 reps) to start and light pull (2 sets, 12-17 reps) after, and vice versa 😊🙏🏼
has anyone got an example of what the upper and lower sessions will consist of?
One question Jordan, I a person who is novice, have three rotations wouldn't be a lot of time ? I think that would be better do two rotations for this person can repite the exercise as fast as possible and when he will need increase the frequency of exercises do three rotations
Hello! Quick question. I just started on my second week of doing upper lower training. I have a time restriction so i didn’t do the full body training split. I’m doing two sessions of each a week. (I rewatched this video before i wrote this and it sounds like I’ll have to add in another day). There are some exercises that i like to do out of enjoyment and i connect with them well. For example hip thrusts, and leg extensions. So i have these in both lower sessions. Do i need to go down to doing these once a week and replace them with something else? Or do i keep them in until i can’t progress them doing them twice a week? I assume i will be able to progress them doing them twice a week for right now since I’ve never done this type of training before. Let me know your thoughts. Thanks!
Also, one thing i have noticed since starting to go to failure is my left arm not being able to keep up with my right on single arm movements. For example on a high pulley row my right arm can fail at 11 and my left arm fails at 6 (i help it get to 11 with my other arm). Should i keep going to failure on my right arm or stop at whatever rep my left can do?
@@tabbydewitt1887 Keep going to failure, there's actually carryover from both sides of your body, it will catch up in time but also just rest a bit more between your arm switches is likely the problem.
To answer your first Q from my POV, you can do both exercises both sessions, just change the rep range if you want, it's not that deep though it's just providing your muscle with a signal to grow, once you start stalling out, maybe add a set in on 1 of the days on one of the movements to get some extra volume in but even then, if one of your back movements is progressing and the other isn't, it's still progress overall for your back and even keeping the same reps on that second movement is better progress than the week before provided you got more reps on the first movement. Hope that makes sense. Variation is put in these routines to keep things progressing longer and for variation sake to not get bored, but if you don't have that luxury or just simply dislike certain movements, that's fine to just do the ones you like, just think ahead about what to do when you stall, switch rep ranges, add a set in, change exercise order etc.
Would suggest trying just doing 1 set per exercise with this split to see if you can eek Gains out of that and then when progress halts you add a back off?
no i would do it as i said
When your moving into this split from a full body would you keep the lower workout the same with only 4 exercises? Hamstring exercise , quad compound , quad isolation then calf exercise or would you add in more exercises? Thanks for the content love it
Go on his instagram page he has a post giving an example of exercise selection for this split, obviously you can change any to your preference
Hi Jordan, could I please have you're opinion? I've just completed an upper day. I choose this as i have to train four times a week both on consecutive days. Does 11 exercises (22 sets) sound about the right volume? 3 chest, 3 shoulder, 3 back , 2 arms. It Was definitely a challenging session. Thanks 👍
Do you think 3 upper/lower variations are neccessary even if an early intermediate?
Not necessary. If you have lots of equipment however and you want to use diff movements and keep things fresh however, that is definitely fine.
Cheers dude. After doing more strength style programming for a long time, I'm switching into something more hypertrophy focused. The idea of not needing so much movement frequency and improving the numbers on the bar of specific lifts is something I'm still getting to terms with.