[Max Herklotz]

Thanks Kuba, I will keep that in mind for further improvements on my training. When doing the SLDL at what point in my workout would I execute that exercise ? For now my Lower 2 looks like this:

Cable Hammer Curls
Rack Pulls
Lying Leg Curl
Leg Press
Leg Extension
Adductor
Calve Work

I put it second since I moved biceps into Lower and thickness is the thing I want to bring up the most. Today tho, I felt like the Rack Pulls were taxing from my Leg Curl since I got 3 more reps in my 2nd Leg Curl set on Lower 1. ( Lower 1 doesn’t include a Floor/Rack pulling movement)

[Max Herklotz]

Thanks a lot Louis, I will just keep thriving to put loads and loads of weight on those pulling movements.

[Max Herklotz]

Well as far as I can see you don’t have any exercises for side and rear delts (if “Incline Machine” refers to a shoulder movement, otherwise you don’t have any load on your delts). I’d throw one of each into Upper A. Also you do have a lot of load on your Triceps with Dips AND Triceps Pushdowns. Id’d split that up, one in Upper A one in Upper B. Lower A looks okay thus far, however when programming Lower B I would throw in a Deadlift, whether it be a SLDL or RDL or even a Rack Pull. For Lower B you can also swap Hacksquat to Legpress and throw in a different Biceps exercise, I like to do Hammercurls for example. For Upper B I’d pick other movements that hit the same muscle (if that makes sense) for example: Peck Deck instead of Flat Chest Press. So with your Upper A in mind my Upper B would look somewhat like this:

2x shoulder press
2x peck deck
2x overhead extension (triceps)
2x lat pulldown
2x t-bar row
2x rear delt row
2x side laterals

I hope I could help
-Max

[Max Herklotz]

Here is the study that I was speaking of. Apparently „Energy Flow“ was not IT!! Haha G-Flux is what it was called but read for yourself.

https://t-nation.com/t/g-flux-redux-explained/284522

[Max Herklotz]

Well first of all: cardio vascular health. Also ensuring that whilst working out your muscle is the limiting factor and not your cvs (not being able to push the muscle to the absolute max because of being out of breath) and there has also been a pretty interesting study which shows that a higher „energy flow“ (I suppose that’s what it was called) will result in more lean tissue when analyzing the body composition. For example:
Person 1’s maintenance calories are 2000, he eats 2000kcal a day and his weight won’t change.
Person 2’s maintenance calories are also 2000 but he does 200kcal worth of cardio and eats 2200kcal a day. His weight also won’t change but he will have more lean tissue on his body.

[Max Herklotz]

I don’t want to start a new thread for this so i’ll just leave that here:

I couldn’t hit the gym 2 days ago due to poor time management, which shifted my lower 1 session to yesterday. Now that the normal U/L Rest U/L Rest rotation shifted should I be doing Upper 2 today or throw in a rest day, since i would have 3 working days then (U/Rest/L/U/L/Rest) ?

Also: I’d rather split my training parallel to the week so that I start working on Sunday and end it on Friday, since I’m visiting Family over the weekends. Which split would be more benefitial in that case ?
U1/L1/Rest/U2/L2/Rest/Rest or
U1/Rest/L1/Rest/U2/L2 or
U1/L1/Rest/U2/L2/Rest/U1
Or should I just do Full Body Work on Fridays in order to hit everything 3 times a Week ?

[Max Herklotz]

Hey Max, admittedly not the most experience with upper lower workouts having never done one myself, this format you have looks pretty good. I do like the exercise selection. Is there a reason that you start with chest, switch to back, then move onto Delts then arms? If I was going to do an upper workout I would likely do all my push style movements first then move onto the pulling style movements. Personally I would keep your arm workouts in your upper days and not your lower days but again I’m not super experienced with U/L workouts so hopefully the rest of the team can clarify for the both of us! One last thing, I would add a split let movement to your lower days, like lunges/ Bulgarian split squats. Potentially move your heavy RDL sets to lower 1 and keep your heavy hack squats in lower 2 just so that your not overloading your lower back too much in the same session!

Reason behind putting back between chest and shoulders was me thinking that I’d be stealing myself some performance on the shoulder press / front raise, since I feel like, when doing the chest pressing stuff, somewhat of that load is also projected on my front delt. With back in between I can „recover“ my front delt and start the shoulder stuff fresh.

Oh, yeah the lower back load with hacksquats and rdls is a bit much for one session. I most likely will swap it with leg press, since the db row kinda fucks my lower back too, but not so much that I can’t do hack squats a day later. Thanks for pointing that out,
Kind regards.

[Max Herklotz]

I have also considered putting the arm work into lower since I usually need 2ish hours to complete Upper body work.

[Max Herklotz]

If you watch Jordan’s YouTube and the videos on the education section on here it’ll give you all the info you need on how to set up & rotate

Will do, thanks 🙂