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Upper body only split routine, pull/push?
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Author:  txomin [ Sun Oct 23, 2016 11:22 pm ]
Post subject:  Upper body only split routine, pull/push?

As the title says. I'm interested in putting together an upper body only split routine.

I've looked around and a pull/push split is all I've found. It's unclear to me if this is a sound approach so I'm posting it here for constructive criticism.

Tuesday (push) triceps, delts, pecs
Friday (pull) biceps and back (lats, traps, etc)

Is there a better approach? Also, where and how to fit in abs and obliques?

Thank you, guys.

Author:  Crow [ Mon Oct 24, 2016 10:00 am ]
Post subject:  Re: Upper body only split routine, pull/push?

Well... you could think about a "torso/extremities"-split (without legs so chest/back and shoulders/arms)... but I don`t like that very much compared to a push/pull-split...

How often do you want to train per week?

Abs could be done a little bit every training day.

Author:  txomin [ Mon Oct 24, 2016 6:35 pm ]
Post subject:  Re: Upper body only split routine, pull/push?

Twice, as shown, Tuesday + Friday or some similar arrangement.

I agree the push/pull is an odd split. The shoulder gets hit both times and could become a limiting factor. Moreover, the implementation will be for hypertrophy with higher rep ranges and overall volume. Since I'm just about 50, recovery can become a problem.

Author:  stuward [ Tue Oct 25, 2016 8:04 am ]
Post subject:  Re: Upper body only split routine, pull/push?

You may want to break up your core training into Anti-Extension, Anti-rotation, Hip Flexion with Neutral Spine and Anti-lateral Flexion. Some of these you can work into other training. For example, Anti-Extension fits well with pulling days and deadlifts are a common example. Anti-rotation can be built into any workout by doing unilateral unsupported pushes and pulls. Hip Flexion fits into your push days and that's what you might call ab work. Anti-lateral Flexion is integral to most carries, like farmers walks, etc, and work the obliques. These make good finishers for any workout.

Quote:
Since I'm just about 50, recovery can become a problem


Many of us here are older than you so we are well aware of recovery requirements. If you train progressively and are careful not to make changes too fast, you should be able to recover almost as fast as a younger person. The main difference is that you connective tissue loses elasticity and therefore you should avoid ballistic or plyometric movements. Pay attention to joint pains that linger.

Author:  Crow [ Tue Oct 25, 2016 10:48 am ]
Post subject:  Re: Upper body only split routine, pull/push?

txomin wrote:
Twice, as shown, Tuesday + Friday or some similar arrangement.

I agree the push/pull is an odd split. The shoulder gets hit both times and could become a limiting factor. Moreover, the implementation will be for hypertrophy with higher rep ranges and overall volume. Since I'm just about 50, recovery can become a problem.


If you train only 2x/week with some days inbetween you could also do the following:
Day 1
horizontal push (like Benchpress)
horizontal pull (like a Row)
Biceps or Triceps

Day 2
vertical push (like Press)
vertical pull (like a Chin up)
Biceps or Triceps (whichever you didn`t do day 1)

Stuward answered how to train abs. Depending on your possibilities you could do some prehab-stuff like Band Pull-aparts or some Lateral Raise...

Why no leg training at all?

Author:  txomin [ Wed Oct 26, 2016 12:44 am ]
Post subject:  Re: Upper body only split routine, pull/push?

Thank you both for the replies.

Very useful tips on exercise selection, Stu, I often struggle with this.

The focus on upper body, Crow, is due to the fact that I cycle a lot and have developed an imbalance over time. I'm big from the waist down, iow. So I've set the amount of work for legs and glutes at maintenance and the idea is to focus on the lagging parts during the next "bulk phase".

Both torso/extremities and plane of movement approaches are difficult for me to plan out. Exercise selection is just too hard, afaik. It is going to have to be push/pull.

Author:  Crow [ Fri Oct 28, 2016 12:04 pm ]
Post subject:  Re: Upper body only split routine, pull/push?

Quote:
The focus on upper body, Crow, is due to the fact that I cycle a lot and have developed an imbalance over time. I'm big from the waist down, iow. So I've set the amount of work for legs and glutes at maintenance and the idea is to focus on the lagging parts during the next "bulk phase".


Legs like Robert Förstemann already? ;)

Quote:
Both torso/extremities and plane of movement approaches are difficult for me to plan out. Exercise selection is just too hard, afaik. It is going to have to be push/pull.


Push/Pull is fine... especially if you are motivated to train like that... Good luck and ask, if there is something unclear about excercise selection or something else...

Author:  txomin [ Sun Oct 30, 2016 6:26 pm ]
Post subject:  Re: Upper body only split routine, pull/push?

thank you, crow, I appreciate it

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