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

People in this episode

Hosts: Chris Beardsley, Jake Doleschal

Topics covered

• full body training
• upper/lower split
• training frequency
• muscle growth
• programming
• fatigue
• volume

Keywords

• training splits
• muscle training
• Chuck Sipes
• fatigue
• volume per session
• motor unit recruitment
• growth rate

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