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I’ve answered quite a lot below on my current upper lower split having moved from PPL. Have a search.

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I’ve only been running it a few weeks but enjoying it so far. However proof of the pudding will be when drugs are raised and food starts to increase. However on no drugs and maintenance food recovery is ok. Sessions are good and hopefully a few progressions made over the next 3 rotations before things are ramped up.

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I disagree with them being the same. wide grip pull ups i get a lot of upper back and lat recruitment. Where as a narrow neutral grip pull down i get a lot more lats. Especially the lower part of the lat.

This is why I tend to structure it this way; as you get some lat focus first, then a whole back compound, lat and upper back tie in, and then something more upper back focused. You could always swap it for a row movement if that’s your preference. I just find pull downs/pull ups work well for me.

It’s a lot of work in a session for sure but that’s the downside to UL and being beyond a beginner imo. I can’t say that strength has dropped on these movements since switching to this split. Hitting back after chest I thought would be a problem for me as I’d be gassed, but it’s actually ok. After back it’s more fluffy stuff so that’s easy to get done.

I’d love to know how many calories i burn on this split though! Switched to it after dieting, upped calories and lost another 4lbs during the rebound. I was adding 200 cals every other day at one point and losing weight and getting leaner! ????

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RDL is basically just a stiff leg deadlift. Probably a slight variation in some way but both are Ham/Glute focused.

Yates did both didn’t he? RDLs on leg day, and a deadlift but didn’t touch the floor to keep tension on the back and lats on back day?

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Always start low and work up.

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I avoid delts now. Had so may egg sized lumps form under the skin from jabs, and shoulder swells up like a hot water bottle. Always my left delt for some reason.

Jordan when you do the DC style calve work do you favour a rep range to fail in?

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Where’s the arm stuff? Delt iso? Unless you’re a complete beginner I think you need more work in there.

Flat DB press 2 sets
High Incline Smith 2 sets
CG Dips (tri focus) 2 sets
Cable Fly 2 sets
Neutral pull down 2 sets
Barbell row 2 sets
Pull up 2 sets
Chest supp row (upper back focus) 2 sets
Tricep ext 2 sets
Lateral raise 2 sets

Biceps with lower….

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I would be cautious about trying to squeeze waking up, eating, digesting and the starting training within 30 mins.

Either get up earlier, or just make do with an intra shake and start drinking that 15 mins or so before the gym.

I train at 6:50am ish, and so get up at 5am. That gives me time to have a coffee, take the dog out for a quick walk, make my preworkout meal and eat it (about 50mins after waking), get stuff ready for the day, and then leave for the gym. That way I’m well awake before training and I’ve eaten.

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Trens ok, up to about 250mg. 300mg made me a bit loopy….. not completely. But a good bit….

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I’ve ran EQ for 10 weeks and it was fine. Yeah it takes a while to build but also takes a while to clear. While it’s building you’re just losing fat anyway so once it’s going you can see it’s benefit. I wouldn’t pair it with NPP though. Tren yes, but you don’t want to use it which is fair enough.

Personally I’d just stick with Test and NPP. Adding in some Var towards the end.

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I like both. When calories are low carbs pre come out. When high they may go up to 80g pre. Can’t say i notice a performance difference either way. But do get a bit sleepy if pre carbs are high, and intra is lower. So both need to rise together.

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Personally I’d reduce the load for each set. So heavy 7-9, lower load for 10-14, then lower again for 15+.

That would be hard on recovery if a whole workout was done like it though in my opinion.

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PP off Leg off is every 5 days not twice a week. Twice every 10 days but this is ample. I think what Corinne means is more a bro split once a week?

Just more focused work, and a bit more volume and recovery. I’ve just started upper lower though so it’s early doors. I may well grow to prefer it if I manage to progress well.

Plus it allows me to deadlift where as I can only SLDL on this split. Not that that overly bothers me as I’ll just build a really big SLDL

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That’s the one I use. Very good quality.

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I posted a recipe in a making cream of rice thread on here not long ago. Look for it (it’s on page 2 currently) as it makes it taste rather nice if I may say myself.