The Best Full UPPER BODY Workout For Max Muscle Growth (Science Applied)
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Date: 2019-11-06
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Comments and reviews: 9
Hunter H
The problem I've always had with Upper body or even full body workouts is that how can you possibly see equal or even better returns if you're only doing 1-2 exercises per muscle group? From my understanding the best and really only way to actually see gains is to fatigue muscles and cause tears in the muscle fibers. If I am doing 4-5 exercises on chest this happens, but if I'm doing only 1-2 this won't happen. If I wait 2 days to come back and do another 1-2 exercises on chest again my muscles would have already recovered and seen no real benefit because they barely tore if at all from the 1-2 the day before, rinse and repeat. Could someone clarify this for me and let me know if I'm thinking about this totally wrong? Basically doing full body/upper only you're basically doing just enough to tire yourself but not enough to truly tear down the muscles to get them to grow.
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The problem I've always had with Upper body or even full body workouts is that how can you possibly see equal or even better returns if you're only doing 1-2 exercises per muscle group? From my understanding the best and really only way to actually see gains is to fatigue muscles and cause tears in the muscle fibers. If I am doing 4-5 exercises on chest this happens, but if I'm doing only 1-2 this won't happen. If I wait 2 days to come back and do another 1-2 exercises on chest again my muscles would have already recovered and seen no real benefit because they barely tore if at all from the 1-2 the day before, rinse and repeat. Could someone clarify this for me and let me know if I'm thinking about this totally wrong? Basically doing full body/upper only you're basically doing just enough to tire yourself but not enough to truly tear down the muscles to get them to grow.
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chino Mndza
here's what I do for upper body day, 3 sets deadlift 12-8-6 reps/inc lbs3 sets dec barbell press 12-8-6fail/inc lbs3 sets barbell row 12-8-6fail/inc lbs3 sets incline bench 12-8-6fail/inc lbs3 sets overhand grip pull up 12-10-10fail3 sets weighted forward leaning dip to fail3 sets barbell shrugs to failure3 sets close grip straight arm pull down but stop right in front of the chest3 sets barbell curl/tricep pushaway sprsetcable lateral raisefinish off with face pulls and one handed rocking cable pushdowns for that last pump on the triceps, use light weight to emphasize full range of motion
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here's what I do for upper body day, 3 sets deadlift 12-8-6 reps/inc lbs3 sets dec barbell press 12-8-6fail/inc lbs3 sets barbell row 12-8-6fail/inc lbs3 sets incline bench 12-8-6fail/inc lbs3 sets overhand grip pull up 12-10-10fail3 sets weighted forward leaning dip to fail3 sets barbell shrugs to failure3 sets close grip straight arm pull down but stop right in front of the chest3 sets barbell curl/tricep pushaway sprsetcable lateral raisefinish off with face pulls and one handed rocking cable pushdowns for that last pump on the triceps, use light weight to emphasize full range of motion
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Strength Over Aesthetics
Wouldn't that be better to start any isolateral exercise with your dominant side and do as many reps as possible and then try to match it with your non dominant side. For example, if I can do 10 reps of dumbbell biceps curl if I start with my right arm ( dominant side) and do like 8 reps if I start with my left. So if I am supposed to start with left arm with the above example I would only be doing 8 reps for both arms, while my right arm had the potential to do 10So logically speaking wouldn't that be stunting the hypertrophy and strength?
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Wouldn't that be better to start any isolateral exercise with your dominant side and do as many reps as possible and then try to match it with your non dominant side. For example, if I can do 10 reps of dumbbell biceps curl if I start with my right arm ( dominant side) and do like 8 reps if I start with my left. So if I am supposed to start with left arm with the above example I would only be doing 8 reps for both arms, while my right arm had the potential to do 10So logically speaking wouldn't that be stunting the hypertrophy and strength?
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Robin Linde
Hey Jeff, love ur vids Keep up the good work I was meaning to ask you, Im 191cm around 84kg and doing average in the gym. 85kg bench, 120 deadlift, 120 squat and been doing one muscle group for each day for a while now and i was thinking of trying out one of these upper lower splits. Would you say its better for overall strength and size or do you have anything else to recommend? Love from Sweden.
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Hey Jeff, love ur vids Keep up the good work I was meaning to ask you, Im 191cm around 84kg and doing average in the gym. 85kg bench, 120 deadlift, 120 squat and been doing one muscle group for each day for a while now and i was thinking of trying out one of these upper lower splits. Would you say its better for overall strength and size or do you have anything else to recommend? Love from Sweden.
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RytolPiab
I've been doubting my program, any insight would help. Just focusing on bench, squats, and deadlifts atm. Been doing this 6 days a week to hit 18 sets on everything, but might change it to 4 days and hit 14 sets on everything. Day1: squat 8x6 - bench 7x6 - shrugs 16x6- ovrhead dumbbell triceps 12x6Day2: deadlift 7x6 - ohp 5x6- barbell rows 10x6- biceps 12x6
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I've been doubting my program, any insight would help. Just focusing on bench, squats, and deadlifts atm. Been doing this 6 days a week to hit 18 sets on everything, but might change it to 4 days and hit 14 sets on everything. Day1: squat 8x6 - bench 7x6 - shrugs 16x6- ovrhead dumbbell triceps 12x6Day2: deadlift 7x6 - ohp 5x6- barbell rows 10x6- biceps 12x6
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oSAMKIDo
Would 5x5 for 3 exercises on a full body day vs doing 7 or so exercises but only 2 sets each harbour similar hypertrophy gains? Kinda want to broaden my exercise selection but Im getting great strength progress in the DB bench, deadlift and rows with 5x5 which is translating to good hypertrophy. But, am I missing out by not adding more key exercises?
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Would 5x5 for 3 exercises on a full body day vs doing 7 or so exercises but only 2 sets each harbour similar hypertrophy gains? Kinda want to broaden my exercise selection but Im getting great strength progress in the DB bench, deadlift and rows with 5x5 which is translating to good hypertrophy. But, am I missing out by not adding more key exercises?
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Tamem Salah
I would really like to thank you bro for this guide. honestly Ive seen many upper body programs, but yours gave the fatigue feeling I have 2 questions though1) isnt 4 reps set for barbell very few? 2) I dont see an exercise that genuinely targets triceps, is it possible for me to add whichever I want in that regard?
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I would really like to thank you bro for this guide. honestly Ive seen many upper body programs, but yours gave the fatigue feeling I have 2 questions though1) isnt 4 reps set for barbell very few? 2) I dont see an exercise that genuinely targets triceps, is it possible for me to add whichever I want in that regard?
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TheNarfika
Jeff, I read somewhere that if u do a suicide grip on the pull up, you deny gains of 5 separate forearm muscles. I understand that it may be easier on them afterwards, but strengthening your grip while doing pull ups wouldn't actually hurt imho. I'd like to hear your opinion on this: )
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Jeff, I read somewhere that if u do a suicide grip on the pull up, you deny gains of 5 separate forearm muscles. I understand that it may be easier on them afterwards, but strengthening your grip while doing pull ups wouldn't actually hurt imho. I'd like to hear your opinion on this: )
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Rombo Loyo
I'm trying this upper lower thing since usually I do like two groups a day except legs. Did this workout and felt as if I could've done more. Is that normal? As in i felt like I could do a little more of each muscle. Or is it like that because the second upper day will make up for it?
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I'm trying this upper lower thing since usually I do like two groups a day except legs. Did this workout and felt as if I could've done more. Is that normal? As in i felt like I could do a little more of each muscle. Or is it like that because the second upper day will make up for it?
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