So I can't go to the gym more than three days a week since I'm a father. And two of those days are saturday and sunday, so a regular full body split 3x a week is out of the question. I've been thinking and I believe running a Full body, upper/lower routine might suit my fitness journey. How to incorporate such a routine? I guess doing the classic SL squat/bench/deadlift on the full body day and just taking from a u/l routine for the weekends. Am I setting up for failure? There's also the choice to run an asynchronous UL routine, but I dunno if that will be too little volume.
You can still do a full body split. Just have the first of the consecutive days focus on legs but hit a couple upper body exercises at RPE 6 or 7 then switch the focus on 2nd consecutive day by going hard on upper and hitting lower at RPE 6 or 7.
>>76769684That's actually genius lmao. I love this board
>>76769669I run upper lower. A while back, when I was prioritzing running, I would do 3 days a week and progressed fine. Big thing is just make sure the volume is good for your recovery. The other anon gave sound advice for full body, but if you want to try upper/lower maybe do:Week A)Sunday: Lower Wednesday:Upper Saturday:LowerWeek B)Sunday: UpperWednesday: Lower Saturday: UpperThis will give your CNS plenty of rest, and plenty of time to grow. Just make sure your intensity is high enough.
>>76769713Yeah, this is what I meant with an "asynchronous" UL split, which also sounds like a good option. In the end, you're only "missing" one workout
>>76769684OP, a better option in my opinion would be Anterior/Posterior/FB if you wanted to structure 3 days like that, I think repeating muscle groups at lower effort is a waste of your time but it could work. Your original idea of UL/FB is also good and either one will get you 2x a week frequency for your muscles which is all you need. For any program this is all you need: horizontal push, vertical pull, vertical push, horizontal pull, shoulders + arms. For legs you need a compound press or squat, hip hinge, extensions/curls, and something for calves. I like to do 2x8-10 for almost everything, first set like 1 RIR, second set to failure, thats what works for me, nothing wrong with more volume though if thats what you like.Anterior:Bench Press/Weighted Dip: 2x6-8Machine/DB Shoulder press: 3x8-10Pec Deck/Cable Flye: 2x8-10JM Press/Skullcrusher: 2x8-10Cable Overhead Triceps Extension: 2x10-12Hack Squat/Back Squat: 2x6-8Leg Extension: 2x8-10*your choice of core exercise*Posterior: Lat Pulldown/Weighted Pull-up: 2x6-8T-Bar Row/Wide Grip Cable Row:2x8-10^^(Superset end of each set with AMRAP kelso shrugs)Reverse Pec Deck/Reverse Flye: 2x8-10Leg Curl: 2x8-10Barbell RDL: 2x8-10Preacher Curl: 2x6-8DB Incline Curl: 2x8-10Standing Calf Raises: 2x8-15FB: Bench Press:2x8-10Lat Pulldown/Weighted Pull-up:2x8-10DB Lateral Raise: 3x8-10Leg Curl: 2x8-10Leg Press: 2x8-10BB/Cable Bicep Curl: 3x8-10Tricep Pushdown: 3x8-10Standing Calf Raise: 2x8-15*core again if you wanted*
>>76769669wake up and do push ups, pull ups, squats and run. shower and start your day.
>>76770590Not a bad idea, I'm currently doing yoga postures after feeding the baby
>>76769669I do ULU.>Monday is mostly upper push but with a little pull.>Wednesday is lower (I alternate squats/deadlifts weekly, which for me is enough to see strength gains) and abs.>Friday is upper pull with a little push.Been making solid gains on this for maybe 9 months now.
i think Lyle talked about this in a Solomon vidyeah UL on the weekend and a full body in the middle of the week works. you need to do high intensity on the full body day since you're doing less volumewhat you do on the full body day depends on what works for you but you need to pick exercises you can bring to failure so I wouldn't do bb compounds personally
>>76771242Gonna check it out, thanks anon
>>76769669home gym cuts a lot of time out, no need to drive anywhere. but only if you got the room for it.focusing on 2 or 3 compound lifts seems like your best option if you have no time
>>76769669Dad here with a f/t career and also has to take kids to like like 40% of their extra curriculars. I literally just do a 4 day FB with minimal sets, keep in mind I have a homegym too.
>>76771799>>76771809Homegym master race winning as always. gymkeks how do we recover???
>>76770213>I think repeating muscle groups at lower effort is a waste of your time but it could workThe benefit is you get to split the volume across two days and therefore get higher quality sets. 2x8 on Day 1 and 2x8 Day 2 is superior to 4x8 on Day 1 and rest on Day 2 since you get more recovery. I prefer high frequency because for some movements (particularly upper body movements like bench) you need a certain minimum level of frequency to make any real progress.
>>76769669where's the definition?FAT with a filter
>>76773245that's my wife you're talking about
I am black
>>76774059fitdodo is beautiful nerd
>>76769669Firstly you should identify your goals, whether you want aesthetics/strength w/e. With 3 days a week doing everything a little is going to give you little progress and might get you demoralised.I would suggest you to get a pullup bar. It will do wonders, even 3-5setsxF pullups/pushups alternations 2times on workdays will give you huge boosts compared to limiting yourself to weekends. And on weekends i would do heavy Upper focused on arms/shoulders +deadlift(~70% effort). Next day full legs without dl. Next week first do legs 2nd day arms etc.
>>76774059Isn't it harder for east asians to build muscle or something
>>76775145My goal is strenght but without looking like a bloatlord. The pullup bar advice is genius, I used to have one in my old home and I would just get a few sets in through the day (a la Smolov Method). Insane back gains. Incorporating pushups is alos a great idea, especially since I can't quite grasp the proper form. I'm thinking adding the 100 pushups program for shits and giggles. I also train forearms and hands during the weekdays, with a rice bucket.
I hate niggers
>>76770213>For legs you need a compound press or squat, hip hingeare thrusts a hip hinge? also what would lunges count as in this sense?
>>76769669If you do everything twice a week it's fine. 2x full body or full body, u, l.
>>76776848Hip thrusts are a hip hinge, yeah. I would say that lunges can be interchangeable with squats functionally but I most often see them programmed in addition to squats.
>>76769669that poorly photoshopped face lmao
Niggers with attitude
>>76776447>>76778744stop bumping your own thread, either make it interesting or let it die
>>76778806I'm using it as an outlet for my violent racism
>>76769669oldfag (37) here. I don't have anything to gain anymore, T is down, balding, busy. So I train once per week. I do the exercises I enjoy most, and it kind of hits UL. The same every week:> load one red plate per side on bar (75kg)> start playing the Grandstand theme on my phone, out loud (https://www.youtube.com/watch?v=zIRSd8fjagY)> behind the neck press for a triple> straight to 20 pullups (full ROM and control, pause at the bottom to stretch the shoulders)> turn down the Grandstand theme if it hasn't ended, don headphones> 100 seal rows in the Smith (pic related)> supersetted with 100 dips> one set of 20 dumbbell curls on incline bench (slow and controlled, set takes 6 mins)> stair climber 10 mins, 96 steps per minute (Prussian infantry speed). no holding the handrail like a plebIt keeps me in a good place in middle age.I miss the old days.
