[Owen]

Hey Hilly!

Thank you for responding, sweet how would these sessions typically look something like

3 presses 3 isos? (Push 2sets each?)

2 pull downs 2 rows 2 curls? (Pull 2 sets each)

Cheers!

[Owen]

I do potentially agree with Rich here and PPL may be a good option.

Another option which I have done myself and with clients were legs are a strong point and need less focus is put arms on leg days.

Day 1- chest / delts / back
Day 2 – arms / legs

Hey Hilly!

This is what I am running at the minute (Upper lower with biceps on leg days) 🙂

[Owen]

If you can’t train the weekend and want to bias upper body then you could run. Push, pull, rest, legs, upper, rest, rest

Hey Joe!

Appreciate your response, I love the look of this split, could you offer any guidance on the Volume parameters for these sessions (Per body part)? Massively appreciate the help!

[Owen]

Hey Guys, apologies for opening this up again!

After running this setup for a few weeks now, I’ve found My legs (Especially Quads) have blown up from this setup/split, which isn’t ideal as the whole idea was to bring up my upper body (arms/chest/back) and have a baseline for legs 😐

any suggestions where to go from here? (Currently run this ULRULRR)

Thank you!

If you want to bring up your upper, I would personally run a PPL split. Push, Pull, Off, Legs, Off, Repeat.[/quote]

Hey Claire,

Thank you for responding, if this split is better for upper, how would you structure a PPL split on a Mon-Fri Schedule (unable to train on weekends) ensuring frequency and rest days are adequate 🙂?

Push, Pull, Rest, Legs, Upper, Rest, Rest.[/quote]

Hi Clare,

This looks brill! Any guidance on the Volume parameters for these sessions (Per body part)? Massively appreciate the help!

[Owen]

Hey Guys, apologies for opening this up again!

After running this setup for a few weeks now, I’ve found My legs (Especially Quads) have blown up from this setup/split, which isn’t ideal as the whole idea was to bring up my upper body (arms/chest/back) and have a baseline for legs 😐

any suggestions where to go from here? (Currently run this ULRULRR)

Thank you!

If you want to bring up your upper, I would personally run a PPL split. Push, Pull, Off, Legs, Off, Repeat.[/quote]

But I do also feel like I could eek more out of Upper Lower as it’s such a fun split 😄

[Owen]

Hey Guys, apologies for opening this up again!

After running this setup for a few weeks now, I’ve found My legs (Especially Quads) have blown up from this setup/split, which isn’t ideal as the whole idea was to bring up my upper body (arms/chest/back) and have a baseline for legs 😐

any suggestions where to go from here? (Currently run this ULRULRR)

Thank you!

If you want to bring up your upper, I would personally run a PPL split. Push, Pull, Off, Legs, Off, Repeat.[/quote]

Hey Claire,

Thank you for responding, if this split is better for upper, how would you structure a PPL split on a Mon-Fri Schedule (unable to train on weekends) ensuring frequency and rest days are adequate 🙂?

[Owen]

Hey Guys, apologies for opening this up again!

After running this setup for a few weeks now, I’ve found My legs (Especially Quads) have blown up from this setup/split, which isn’t ideal as the whole idea was to bring up my upper body (arms/chest/back) and have a baseline for legs 😐

any suggestions where to go from here? (Currently run this ULRULRR)

Thank you!

[Owen]

Add another 100-150 cals

Thank you Joe! You the goat

[Owen]

Hey guys, just wanted to check in. It’s been 8 days since I increased my calories (+150 which is now 2800kal per day) my weight hasn’t gone up yet. Would you recommend increasing my calories again, or should I give it a bit more time?

(Below I have posted my weight next to the dates

(06/07: 155.8

08/07: 154.7

09/07: 155.1

10/07: 154.4

12/07: 155.0)

[Owen]

Thank you for all that replied to me taking the time to advise me, I massively appreciate the help!

I’ve now bumped up my calories by +150 per day (7 days PW) to 2800kal

My macros are

P:190 / F:75 / C:341

Once again thank you!

[Owen]

Your pretty much sat at maintance

Add 150 more calories again

Hey Kuba, Thank you for responding, Brilliant will do!

[Owen]

Your weight is down unless im reading this wrong and as your in a gaining phase the obvious answer would be your definitely not eating enough.

However the caveat to this would be if you are looking much more muscular overall with improved body composition as this would indicate you have been able to drive a recomposition effect which may be a good move based on starting point etc

If not then you defo need imo a 2-300kcal bump

Hey Peter, thank you for responding, it’s appreciated as always. And great! I never know when to add calories during a gaining phase.

As for the recomp that does make sense as it was a few weeks ago (around the end of May) that I finished a mini-cut and went into a gaining phase again.

[Owen]

Hi Owen,

How far along are you with your training? Would you consider yourself a beginner? Intermediate? Advanced?

What sort of height and weight are you? Pics?

I only ask because I actually prefer PPL for bringing up your upper, but if you’re still early on, there may be merit to spending time with UL

Hey Rich,

It’s a tough question to answer as I pissed around for 1-3 years in the gym but Im an intermediate lifter, 5’8, 160lbs

[Owen]

If your chest and triceps are lagging and want targeting as priority, back coming second and legs being last priority this set up looks okay. Once the physique balances out I would suggest making the upper sessions more even

I actually find pull movements easier to progress after push than vice versa too

Volume looks very manageable with training 4 days per week with a double rest day at the weekend. Start there then if you are progressing nicely and feel there is room for progression with an extra set on areas you want most improvement down the line

Hey Joe,

Awesome, thank you for your detailed response it’s appreciated!

[Owen]

Bump