How Good Is The Alternating Upper/Lower Split Routine? You Don’t See Many People In The Gym Doing It.


No you don’t, but you used to.

Training styles go in and out of fashion just like mini-skirts or the latest diet. I imagine it will just be a matter of time before The Up/Down Alternating Split Routine comes back into play.

The UP/DOWN Split is an Old Skool time-tested, classic gym training strategy and, in my opinion, a good one, differing significantly from other classic split organisations like PUSH/PULL/LEGS, OPPOSITES & 1BODYPART/DAY type of training . It was rumoured to be a favourite of the likes of Serge Nubret, Mike Metzner and Casey Viator during the Golden Age Of Bodybuilding. Unlike other splits, although demanding in intensity, it allows for a more-or-less complete rest for the muscles worked on the previous day. It doesn’t happen like this when you do  a Total Body or Push-Pull, etc.

If you are an advanced beginner or intermediate, especially if you are prone to missing that all important “Leg Day”, that UP/DOWN split training box should be ticked and placed high on your option choice list. Even more advanced builders will benefit from occasional well-timed placement of this type of training scheme in their annual training plans.

An UP/DOWN split will excellent in the building up of good foundational mass and functional strength but it does require dedication, discipline, stamina, stubborn bloodymindedness and a little tinkering around with the sets/reps/weight/time/rest day variables in order to refine its effectiveness, balance the work right and show results.

Pay particularly close attention to making sure that the muscles being trained towards the end of your training sessions don’t end up getting short-changed in the time/effort/energy department.

Give your new plan a 6–8 week trial period to test your model, re-evaluate, make adjustments and you’ll be good to go.

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