045 Training a muscle 2x per week - Full Body vs Upper/Lower
About this episode
The episode compares full body training twice per week to an upper/lower split performed four times per week, discussing various programming considerations.
In this episode of Hypertrophy Past & Present, Jake and Chris break down an often misunderstood programming question: how does full body training twice per week compare to an upper/lower split performed four times per week? The episode begins with a deep dive into a late 1960s program from Chuck Sipes, before discussing the key differences between full body and upper/lower when frequency is equated. Key topics include: • Why full body twice per week is one of the most underrated training splits • A breakdown of a classic Chuck Sipes program • The difference between within-session fatigue vs post-workout fatigue • Why back-to-back training days may reduce motor unit recruitment • Why doing more volume per session can actually limit long-term progress • The trade-off between rate of growth vs ceiling of growth • Practical considerations (time, lifestyle, gym access) that influence split selection
More episodes of Hypertrophy Past and Present
- 049 The data says you need more first sets
- 048 How to do more exercises in a workout without fatigue holding you back
- 047 How to write the perfect program
- 046 How fast can you grow?
- 044 How to write a fat loss training program
- 043 How to design the ultimate glute program
Explore listener stats, chart rankings, contacts and more on the Hypertrophy Past and Present podcast page.