I currently have been lifting for 5 years made great gains but now I need to make a new routine an upper/lower body split
am attempting to tryout for the spec ops in the military and I was told that I shouldn’t lift like a bodybuilder anymore and need to do an upper /lower split
my question is how should I set one up? at the same time have room for running and swimming twice a week
and how many excercises should an upper body day have? I was thinking of having 2 days rest before hitting upper body again and including 2 excercises per big muscle group and one for small muscle groups then finish off with 2 ab excercises
is this the right way to set one up? if not please would appreciate some help on a way to set up a upper/lower split routine
With all the swimming and running you’re doing, I’d lift twice a week, whole body each time. Look up Jim Wendler’s 5/3/1 2-day a week program, or Dan John’s 2-day week program (from Pavel) - he’s written it up in a couple of articles on this site.
Or something like this.
a
squat-5x5 or 5/3/1 or whatever
bench press-as with squats
assistance (dip/chin/row/push-up/curl/grip/abs/etc)-2-3 sets for higher reps (8-20 per set)
b
deadlift-as with squats
press-as with squats
assistance (as above)
[quote]justrob wrote:
With all the swimming and running you’re doing, I’d lift twice a week, whole body each time. Look up Jim Wendler’s 5/3/1 2-day a week program, or Dan John’s 2-day week program (from Pavel) - he’s written it up in a couple of articles on this site.
Or something like this.
a
squat-5x5 or 5/3/1 or whatever
bench press-as with squats
assistance (dip/chin/row/push-up/curl/grip/abs/etc)-2-3 sets for higher reps (8-20 per set)
b
deadlift-as with squats
press-as with squats
assistance (as above)[/quote]
thank you I will look into that, appreciate the response and thanks again for some good names to look up and study
No worries dude, and good luck.
Another possible template is Joe Defranco’s inseason program (check out WS4SB#3 on his website), another 2x/week plan.
Lifting twice a week is a great template to follow if you’ve got a lot of other training on your plate. You may be able to handle more lifting (ie, 3-4 times a week) in the short term, but will prob find you’ll need to change things up relatively often to keep your CNS/adrenals fresh. Meaning deloads, switching exercises etc. And your results will almost def be no better, not to mention potentially compromising your running/swimming/etc more than you need to.
This is not just from me, but from a lot of top strength coaches and other respect posters on these forums.
Check out Fighting Irish’s advice on the following page (he’s writing for guys who train to fight, but the advice applies to anyone who’s training for more than just for size and strength) - I hadn’t seen his post when I posted my response to you, but he plugs the Wendler 2-day a week template too.