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- Aug 9, 2021
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- 1,339
That's what I done last week for 2 days but I just called it front and back You are spot on and if you are advanced (lifting heavy to complete failure) a full body routine can be extremely taxing so that's why I posted what I did the last few days explaining the need for smart programming and monitoring daily/weekly volume and even intensity for certain movements.
It's not rocket science but people just have to be careful with how they program things especially when training frequently. For me I have to watch how much lower back loading I am doing so hip hitch movements are chosen carefully and rotated through the weeks/months because there is no way I can incorporate multiple in the same session or even the same week. So for upper/lower I will likely go with a stiff leg deadlift for hams (and 1 curl variation) but if training twice weekly I will just add it in 1 training day per week. On the push/pull program it will obviously be done on the pull day but it means I have to be careful with what else I do that day so instead of a heavy barbell or t-bar row I will use a chest supported variation to prevent additional loading on the lower back.
The same thought process can be utilized for all movements but my lower back is the only major issue I have in regards to potential injuries. It's not as serious but I (and most people) also have to be careful with doing too much on other days and an example of that would be heavy pressing on push day. As a result on push day I will do 2 pressing movements max most days so it's usually 1 chest and 1 shoulder press with a chest flye and lateral raise as a secondary movements. Everyone's strength is different but it's 100% different for guys pressing 1-1.5 plates per side and someone like me maxing out on 3-4pps for shoulder pressing for 6-8 reps. You simply can not do too much volume when lifting that heavy because over time it will ruin your shoulders. That's why in the week for other pressing movements my reps will vary from low, medium and high just so I am not pushing very heavy weight every single time I press.
On the routine you posted because of the intensity of training I would usually add in an off day after every rotation so it would be PUSH, PULL, OFF, PUSH, PULL, OFF etc.
Ah , I see . My apologies . I figured it was just a basic full body. Front and back is the same thing haha.
And I totally agree. People need to learn to periodize. One day heavier, lower reps and the next higher more volume. Many people tend to get into a routine and believe one way is better than the next, but both styles can be utilized for recovery. More rest days as you mentioned. Thanks for the knowledge as always!
I may try it, so if I do I’ll definitely add in an extra off day. P/pull/ rest repeat/ rest