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Post by pmiller383 on Feb 16, 2008 9:21:52 GMT -5
Upperbody Push/ Back
LowerBody Pull
Upperbody pull
Lowerbody Push/ Back
I am doing a back specialization programs now and absolutely loving the results. I have gained a little over an inch in my chest measurement mainly from lats with 4 weeks of this program.
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Post by BigStew on Feb 16, 2008 23:05:05 GMT -5
Upperbody Push/ Back LowerBody Pull Upperbody pull Lowerbody Push/ Back I am doing a back specialization programs now and absolutely loving the results. I have gained a little over an inch in my chest measurement mainly from lats with 4 weeks of this program. Love the old Upper lower Split. One of My favs for putting on size. Many people dont give them a chance but the ones that do end up putting on the inches all over. Specialization is Key to making the improvements to all bodyparts |
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Post by pmiller383 on Feb 17, 2008 10:31:21 GMT -5
I love doing the specialization programs, I have always received good results and the most hypertrophy from them. Its awesome how in the week or two after a program that specializes a muscle, the muscle just overcompensates and swells up. The only problem with them is they require a lot of kcals for decent recovery so I always have a bloated full stomach and look a little smooth during them, but that goes away quickly.
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Post by BigStew on Feb 17, 2008 16:07:56 GMT -5
I love doing the specialization programs, I have always received good results and the most hypertrophy from them. Its awesome how in the week or two after a program that specializes a muscle, the muscle just overcompensates and swells up. The only problem with them is they require a lot of kcals for decent recovery so I always have a bloated full stomach and look a little smooth during them, but that goes away quickly. Try just increasing Calories on the day of the muscle you are trying to improve |
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Post by pmiller383 on Feb 18, 2008 8:23:54 GMT -5
I usually do a cycling diet daily anyways, mainly with my carbs. I eat big though, I have always preferred a lot of high volume low cal foods like fruit and vegetables. I have to keep my diet real clean to otherwise I feel horrible.
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Post by BigStew on Feb 24, 2008 17:07:42 GMT -5
I usually do a cycling diet daily anyways, mainly with my carbs. I eat big though, I have always preferred a lot of high volume low cal foods like fruit and vegetables. I have to keep my diet real clean to otherwise I feel horrible. I lower my veggie intake in the offseason so that I can eat more but definately always have them in my diet |
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Post by meyer23 on Mar 10, 2008 20:51:04 GMT -5
mine is similar to the one above...
upper body-push
lower body-squat focus(quads)
rest
upper body-pull
lower body-dealift focus(hammys)
i do isolation exercises as well as the big exercises to assure i work all body parts
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Post by joakman on Mar 17, 2008 14:08:49 GMT -5
Current Split for me Day 1: Upper Body Hypertrophy Day 2: Lower body hypertrophy Day 3: Abs/Forearms Day 4: Upper Body Strength Day 5: Abs/Forearms Day 6: Lower Body Strength Day 7: Abs/Forearms The abs/forearms are primarily for baseball. My cardio includes basketball 3-5 times a week as of now, when the nicer weather rolls around I will be running in the mornings  |
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