Upper & Lower Body Split – 3 Day & 4 Day Upper/Lower Routine

The upper/lower split is probably my personal favorite weight training split of them all.

It just works so damn perfectly for so many goals, situations and schedules that it tends to be the type of routine I end up using and recommending most often. Let me know you why…

What Is An Upper/Lower Body Split?

The upper/lower split is a type of weight training schedule that revolves around splitting the body up into 2 groups: upper body and lower body. Each group is then trained separately on its own workout day.

In most cases, the upper body workout would train the following muscle groups to some degree:

• Chest
• Back
• Shoulders
• Biceps
• Triceps

On the other hand, the lower body workout would most often train these muscle groups to some degree:

• Quads
• Hamstrings
• Calves
• Lower Back
• Abs

As for how the workouts are scheduled, there’s a few options. These are the most common…

The Classic 4 Day Upper/Lower Split

• Monday: Upper Body Workout
• Tuesday: Lower Body Workout
• Wednesday: off
• Thursday: Upper Body Workout
• Friday: Lower Body Workout
• Saturday: off
• Sunday: off

The classic 4 day upper body and lower body split is probably the most common version. It involves doing 4 weight training workouts per week: 2 upper body workouts and 2 lower body workouts.

They are classically done using the 2 on/1 off/2 on/2 off format shown above, which allows for the added perk of having the weekends off (something many people prefer). Of course, the actual days you choose really doesn’t matter at all as long as that same format is kept intact.

This classic 4 day version of the upper/lower split allows for a frequency where each muscle group is trained once every 3rd or 4th day, which is right within the ideal frequency range for the majority of people who are past the beginner’s stage.

The Classic 3 Day Upper/Lower Split

Week 1

• Monday: Upper Body Workout
• Tuesday: off
• Wednesday: Lower Body Workout
• Thursday: off
• Friday: Upper Body Workout
• Saturday: off
• Sunday: off

Week 2

• Monday: Lower Body Workout
• Tuesday: off
• Wednesday: Upper Body Workout
• Thursday: off
• Friday: Lower Body Workout
• Saturday: off
• Sunday: off

The classic 3 day upper body and lower body split is probably a very close second in terms of how commonly used it is. It involves rotating through 3 weight training workouts per week: Upper Body, Lower Body, Upper Body one week, and then Lower Body, Upper Body, Lower Body the next.

You’d then continue alternating like this from week to week.

The workouts are classically done using the 1 on/1 off/1 on/1 off/1 on/2 off format shown above, which again allows for the added perk of having the weekends off (if that’s important to you). Once again, the actual days you choose really doesn’t matter at all as long as that same format is kept intact.

This classic 3 day version of the upper/lower split allows for a frequency where each muscle group is trained once every 4th or 5th day. While this is slightly less frequent than the classic 4 day version, it’s still perfectly within the ideal frequency range for the majority of people past the beginner’s stage.

3 Day Version VS 4 Day Version: Which is better for you?

Well, first of all, they both work extremely well and will both produce the results you want. So, in general, one version is NOT better than the other.

However, one version may suit you a bit better than the other. Here’s the most common reasons why…

If you can only manage to train 3 days per week (or if it would just be a lot more convenient for you to train 3 days per week), then the 3 day upper/lower split is definitely the better version for you. No question about it.

If you are someone who has an overall lower capacity to recover, then the slightly reduced training frequency of the 3 day version would definitely be better for you as well.

This could be due to age (recovery gets worse as we get older), having a highly stressful life (stress worsens recovery), having a very physical job (a lot of additional outside activity can hurt recovery), or just having crappy genetics. Hell, you may just be someone who feels better/stronger/fresher when they train slightly less often, in which case the extra day you have off in the 3 day upper/lower split will make a world of difference for you.

Other than that, there’s nothing that really sets either version apart from the other. So, just pick one.

Whichever variation you end up choosing, the upper/lower split is considered a moderate frequency split (not too high, not too low), so volume (exercises, sets, reps) should be kept equally moderate to allow for adequate recovery.

Are There Any Other Versions Of This Split?

Yup, there are. While these are definitely the 2 most popular versions of this split, there are indeed a few others. In fact, my brand new guide to The Best Workout Routines fully explains 2 NEW upper/lower split options, one of which is my personal favorite of them all.

What About Lower/Upper Instead?

If you’d prefer to switch the order of the workouts so that you start with the lower body workout (and it essentially becomes a lower/upper routine), that’s perfectly fine.

Who Does This Split Work Best For?

Honestly? The upper/lower body split works best for the majority of the population.

Whether you are a beginner, intermediate or advanced trainee. Whether you want to build muscle, lose fat, increase strength, improve performance or any combination thereof, the upper body and lower body split can ALWAYS be set up in a way that will be extremely effective for you.

As I mentioned earlier, this split allows for each muscle group to be trained between once every 3rd and 5th day (depending on which variation you choose), and literally all research looking into workout frequency shows that this is the frequency that works BEST for the majority of people who are past the beginner’s stage.

Real world results and my own first hand experience confirm this as well.

And, it just so happens that the upper/lower split is a perfectly balanced and amazingly adjustable way to reach that ideal frequency. That’s why it’s probably my favorite workout schedule of them all.

So, if you are an intermediate or advanced trainee, the upper and lower body workout routine is a fantastic choice for you no matter what your specific goal is. I highly recommend it.

Original Source: http://www.aworkoutroutine.com/upper-lower-split/

5 Tips for Bigger Biceps

By Nick Tumminello

Here’s your step-by-step guide through 5 battle-tested biceps workout tips and training strategies we've used with athletes and bodybuilders to help them pump up their arms and build bigger biceps

1. Mix up your Force Angles to target the Biceps Peak

We all know that using a variety of exercises helps make our arm workouts (and all other weight training workouts for that matter) more versatile and more effective. But, it’s important to understand that simply changing the exercises doesn’t always mean you’re hitting your biceps in a different way.

You see, to thoroughly hit your biceps (or any other muscle group you’re training) you need to mix up the force angles, which changes the point of exercise (within the range of motion) where the muscle(s) is being maximally loaded, within a given workout.

Many lifters are under the impression that each time you change the exercise you’re changing the force angle. But this is not so, as many biceps curl exercises may look different - Example: Barbell biceps curls, EZ-bar curls and dumbbell biceps curls – but they may create the same force angle, which, therefore, hits your biceps in basically the same way.

Here’s a quick lesson on Biomechanics to help you better understand force angles:

All exercises that involve free weights and cables have a point within the range of motion (ROM) where the exercise is hardest on the muscle(s) involved, and where the exercise is the easiest. The point at which the exercise is most difficult is where the lever arm becomes the longest, which makes the muscles involved work the hardest.

During any style of biceps curl with a free weight (dumbbell, barbell or EZ-bar) the point at which your biceps is being maximally loaded (stimulated) is the point in the ROM in which your forearm is at a 90-degree angle with the load vector, which in the case of free-weights, gravity is your load vector.

In other words, when using free weights the point of maximal loading on your biceps (during a biceps curl) is when your elbow reaches 90 degrees of flexion or when your forearm is parallel to the floor.

When doing biceps curls using a cable column, the cable itself is the load vector and the point of maximal loading to your biceps here is when your forearm makes a 90-degree angle with the cable.

The nice thing about the cable column is that you can manipulate the force vector to make your biceps work the hardest in ranges of motion (of the biceps curl) that free weights miss.

Here’s a way we use a cable column to create a maximal force angle at the top point in the range of motion. In this video you’ll see how the 90-degree angle is created much higher in the ROM, which we use to maximally stimulate the biceps at the "peak" of the contraction.

Now, don’t get it twisted as I'm not saying you can isolate out any particular portion of your biceps (upper, middle or lower) when doing curls; you can't do that with any exercise for any muscle. But, as I’ve demonstrated in the video above, you certainly can manipulate the force angles during exercises to cause the point of maximal loading (on the biceps) to be at different points within the range of motion of a biceps curl.

2. Use an Offset Grip

Basic anatomy tells us that our biceps are not only elbow flexors, but they’re also forearm supinators. Based on this, we’ve found the best way to ensure maximal biceps recruitment when doing dumbbell biceps curls is to hit both (resisted) elbow flexion and forearm supination by holding the handle in a unique way.

Here’s a new gripping strategy we use, which I can promise will give you a much better biceps pump!

Instead of gripping the dumbbell from the middle (in the traditional manner), grip toward the thumb side with your hand as far to this side as possible.

Doing this will force you to resist forearm pronation by using more of your biceps as supinators while you perform the biceps dumbbell curl exercise as long as you perform them in the manner.

3. 60/30 Biceps Blaster

This biceps protocol has been one our favorites because it only takes 30 seconds to get your biceps swollen and pumped. And, its effectiveness surprises many lifters who when they first see it think it’s “gimmicky” because it’s so different than any biceps training methods they’ve seen before. We then explain to them A) if you always do what you’ve always done, you’ll always get what you’ve always got. And, we also teach them that B) there are three ways to increase muscle: Lift heavy (max effort), lift fast  (dynamic effort) or lift a lot (repetitive effort) – Our 30/60 Biceps protocol combines both moving fast (to create high intensity) and moving a lot (to create high work volume).

You're going to need a heavy-duty band for this workout.

Coaching Tips:

• We use a band because it allows you to move fast without gaining its own momentum
   
• We recommend using a 1/2-inch band for weaker individuals and a 1-inch band for stronger folks
   
• Perform 60 reps in 30 seconds x 2- 4 sets with 1-2 minute rest

If you can't complete all 60 reps in the given time frame of 30 seconds, the band is too heavy.

4. Biceps 28s

Most lifters are already familiar with the classic biceps training method of using biceps curl 21s, which was popularized by bodybuilding legends like Arnold Schwarzenegger and adopted by virtually every young lifter looking to get bigger biceps. We developed our Performance U 28s rep protocol as a way to take 21s concept to create more time under-tension, a better biceps pump and add a new twist to classic method.

If you don’t already know: Biceps 21’s are where you perform 7 reps of partial range biceps curls going halfway down. Then you do 7 partial reps only going halfway up. Then, you finish with 7 more reps using a full range of motion. Totaling 21 reps.

How to Do the Performance U Biceps 28s Protocol

Perform the following four biceps curl variations seated, standing, or on a preacher bench (using either a barbell, dumbbell or EZ-bar) back-to-back, without rest:

1. Perform 7 partial reps in the most difficult 1/3-1/2 of the range of motion
    
2. Perform 7 full-range of motion reps
    
3. Perform an isometric hold (pause) in the mid-range for 7 seconds
    
4. Perform 7 partial reps in the easiest 1/3-1/2 of the range of motion

Now, there IS a method to the madness behind the way we perform our Biceps 28s protocol, which is based on the Force Vector concepts I shared earlier.

Here’s the thought process we used to designed our Biceps 28s protocol:

We begin with the most difficult part of the range when you’re most fresh.

The first 7 reps serve as a nice pre-fatigue before we hit 7 full range of motion reps. Plus, getting some movement started from the bottom can help you power through the end range you just focused on in the first 7 reps.

Muscle mechanics dictate that our muscles are strongest in their mid-range. That’s why we do an isometric hold in this range for 7 seconds. Plus, isometrics are a great way to increase time under tension. And, help bodybuilders better hold flexed positions, which is what they have to do when they pose in competition.

We finish with the easiest part of the exercise at the end, when you’re at your weakest and most fatigued from the previous 21 reps.

Now, what I've just explained is certainly not the one and only “magic order.” Occasionally, to create training variety, we’ll mix up the order a bit and perform our Biceps 28s like this:

• 7 reps half way down curls w/ Pronated (palm down) grip
   
• 7 reps half way up curls w/ Neutral grip (palms facing each other)
   
• 7 reps full ROM supinated grip (palms up)
   
• 7 seconds midrange isometric hold (any grip you wish)

Of course, these are all done in the same manner as the above, back-to-back, without putting the weight down.

5. Constant Tension, Mid-Range Biceps Curls

One of the fundamental concepts in muscle physiology is the length-tension relationship, which is: how much force a muscle can generate relative to its length.

Muscles tend to have the lowest potential to generate force when they're either fully elongated (stretched) or fully shortened (contracted). And, as I stated above, muscles tend to generate the highest possible force in the middle — halfway through the range of motion (aka. The mid-range).

Not only are muscles able to produce the most force in the midrange, they also have the potential to activate the highest percentage of motor units. (A motor unit is a nerve cell and the set of muscle fibers it's responsible for activating).

Put simply, more motor unit recruitment means you’re able to bring more muscle into the game on each rep, provided the effort is high enough, as shown in the following graph.

Now that you understand that muscles produce the most force in the midrange, where they also have the potential to activate the highest percentage of motor units, you can better appreciate how to exploit these concepts and transform exercise science into practical exercise application with what we call Constant Tension Mid-Range Biceps Curls.

Instead of doing full range of motion biceps curls (standing with Dumbbells, a Barbell for an EZ-Bar), we begin from a 90 degree elbow bend (i.e. the mid-range) and perform partial rep curls in the middle of the range.

In other words, with elbows by your sides, you perform biceps curls without ever fully going to the bottom or the top of the range of motion.

We prefer to do our Constant Tension Mid-Range Biceps Curls for time instead of for reps, as it doesn't matter how fast you move because you’re always under tension and using a timed interval ensures that you get our desired time under tension, which is 40 to 60 seconds, regardless of the tempo you perform each mid-range curl at.

Closing Comments

The traditional biceps exercises we all know and love are still just as great and effective as ever before. Heck, most of the biceps training strategies I shared above are simply new twists on classic biceps building concepts. While we embrace old-school wisdom, as you've seen, we also use some new school biceps building protocols, which you can now to add to your own biceps-training toolbox.

ABOUT THE AUTHOR

Coach Nick Tumminello has become known as “the trainer of trainers.” He’s the owner of owner of Performance University International, which provides practical, No B.S., personal trainer continuing education.

Original Source: http://www.schwarzenegger.com/fitness/post/5-tips-for-bigger-biceps

How to Build Lean Muscle Fast - 4 Things To Avoid When Bodybuilding

by Rob Stouffer

1. Not laser focusing on getting bigger and stronger. Concentrate on your form, your techniques and actually seeing yourself becoming bigger and stronger. To build lean muscle fast, you need to be in the zone, so to speak. You need to visualize yourself as having the body that you want to have. The stronger that you become, the better your techniques will be, and the faster you will be able to recover from the exercises. This will translate into being able to train harder, which will allow your muscles to grow even larger and stronger.
2. Overlooking cardio exercise. Optimal cardio system performance will not be achieved by weight lifting alone. Cardio will not hinder your chances of building bigger and stronger muscle. Aerobics have been shown to speed up muscle recovery from weight lifting by bringing oxygen via blood flow to the muscles. Because cardio will increase the number and size of blood vessels, this will increase the amount of oxygen rich blood will be delivered to the muscles and tissues for recovery and growth.
3. Over-training of the tricep and bicep muscles. These muscles actually require very little stimulation for maximum growth. Focus the majority of your efforts on training the larger muscle groups, such as the chest, back, shoulders and legs. Less is more when it comes to the smaller muscle groups. It does not make any sense to train your biceps and triceps more than you would the larger muscle groups that are 4 to 5 times bigger.
4. Relying too much on bodybuilding magazines. These magazines are informative and have good advice, but just sitting around reading bodybuilding magazines will not allow you to grow bigger and stronger. You must take action and get out to the gym and actually perform what those magazines are telling you to do.

Now, these are just a few of the common mistakes made by bodybuilders, whether serious or not. Do not let these things get in the way of your success. Becoming frustrated and distracted is going to kill all of your hard work up to this point.

Original Source: http://goarticles.com/article/How-to-Build-Lean-Muscle-Fast-4-Things-To-Avoid-When-Bodybuilding/3379736/