Upper-Lower Program for Powerbuilding
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- čas přidán 25. 08. 2024
- Andy gives an in-depth overview of an Upper-Lower Split for Power-Building. Detailed exercise selection for each day included.
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As an older person myself, I can't stress enough how well the three day week plan works for upper/lower. Train upper, lower, upper, then starting the next week with lower and going from there has been a game changer since my recovery's taken a nosedive. To anyone who's over 35, just because the internet is obsessed with frequency doesn't mean you should be. Preserving training intensity is far more important than trying to cram everything in and burning out. I've run 5/3/1 this way on and off for years and it's worked great.
Im tempted to try his 5x5 program which is run that way. Im 42. So u have seen really good results with upper lower 3x per week moreso than other programs?
@@balkee42 Depends on what you mean by results. Spacing workouts out this way certainly slows down your progress, but I'm more concerned with recovery and being able to keep lifting without burning out. I like a high training intensity, so to ensure I don't burn out, I just space everything out more and do more cardio. At the end of the day, the program you do doesn't matter so long as the effort is there and recovery is a priority.
@@ItsDatCajunStuff i thought the same im used to hitting the gym more and having more frequency. But he said in the deacription of the program not to make it a 4day a week routine, that the 3 day was proven superior
Fantastic so much info for free !!! Best CZcamsr out there :-) Why is there a negative thumbs down ???
Most important takeaway at 3:30ish. I have made huge progress ever since abandoning mwf type programming and started simply resting 24 to 48 hours between workouts. When I work nights, I spread my workouts out to match my recovery. It makes no sense for me to not lift on the weekend days when I have my best sleep.
Exactly! What people do for an actual living matters.
You're the man, just your content on CZcams alone has made my work outs so much better, thanks for putting this all out here for free! Underrated channel
Something I was using recently was an Upper - Lower - Full split. I thought it worked very well. Especially for an older guy at 54. Same principal I suppose, just more condensed and a little less volume per body part during the week. But Id say it averages out over a 2 week span... Just started reading Barbell Prescription, which I'll be using to navigate my program very soon. Thank you Andy.
Very sensible approach. I’m getting good at a few specific exercises and I need to start changing up or alternating workouts- still do the heavyweight dips, but not every bench day. 😂
I love rotating days.
Great video, my program is based in your advices thanks!
Thanks, I love this stuff, and help me program my splits with recovery.
Really important point about the week structure. I work shifts so it’s impossible to do it over the usual 7 day period
Thank you sir.
I love push/pull. I can go hard on rows, pullups, RDL, and deadlifts. My grip, hands and back get additional needed rest on the push day.
Loved it
Not trying to be a critic but a backdrop with some weight lifting marketing in the back may help get viewers. Love the info
Hey Andy would something like this work? I would really appreciate your advice thank you.
Monday:
Bench-5x5
Dumbbell shoulder press-3x12
Chin up-3x12
LTE-3x10
Tuesday:
Front Squat-5x3
Deadlift-1x5
Dumbbell row -3x12
Barbell Curl-3x10
Calves
Thursday:
Press-5x5
Dumbbell bench press-3x12
Pull up-3x12
Dips-3x10
Friday:
Squat-5x5
Deficit Deadlift-5x3
Lunge-3x10
Abs-3x10
Calves
Probably be fine, yes
Andy Baker thank you
Hey Andy, would ramping up all the main lifts including the deadlift 5x5 style with a back off set of 8 reps on this routine be effective or is it too much?
Probably fine.
Awesome thanks again
Would using your 852 progression on the first lift be appropriate here? And would you still stand by this upper lower routine?
Hi Andy great content, could you set this up over 6 weeks and plug in KSC Texas style periodisation for the heavy main moves ie - 2x3, 3x2, 3x1? Also is the idea that after the heavy part of each day, that remaining volume is generally there to drive growth/progress in the next heavy day for that area ie hamstring section drives growth for deads on Friday?
Thanks man
Would It be fine If I swap out day 4 ohp with benching and day 5 deadlifts with squats? So I can get a twice a week frequency with bench and squat
How many sets would you recommend for Deadlifts?
Hello Andy,
Could I do the 8,5,2 for the main lifts and do Wendler's Boring but Bit for the assistance lifts?
Or something similar. I'm not in love with the 5x10 thing across the board. Check out the article I put up on my website just today about rep ranges for hypertrophy www.andybaker.com/what-rep-range-for-hypertrophy-hint-all-of-them/
@@andybaker2413 hi Andy,
So what percentage do you use for the 852?
What’s the progression template here? Disappointing given the expertise of Andy. Are we pushing for rep PRs then adding a little weight, or are we volume waving or blocking?
Any of those, progression type is orthogonal to workout/exercise organization. You need to pick one that suits your current level/goals.
Hey Andy have you ever had a client run 8/5/2 for upper body and something like 5/4/3 for lower body? Kind of like body build upper, strength training lower template? Thank you sir.
No because I would classify the 852 program as a strength program. The 8s are at the high end, but still definitely a strength stimulus. Program works equally well for upper and lower. But certainly with many there is a lot more hypertrophy / physique oriented work on the upper days vs the lower days after the main barbell work is done. But it just depends on the person and their goals
Thanks for the clarification sir.
I've previously done your texas method program as well as the baker 5x5. Want to run your power building program. Does it require any cable/machine work? I have a garage gym.
Machines/Cables not required although some equipment besides just bar and rack will be. You can get pretty creative with just bodyweight and dumbbells and make a pretty good program based on my template. The meat and potatoes is still all the basic barbell stuff so you should be okay
@@andybaker2413 Thanks!
Good results on 5x5?
hello Andy. is your powerbuilding prigram ok for over 40? thank you.
You can do the program after 40. I run a variation of the program in my Baker Barbell Club Online and I have lots of 40+ guys in there doing it that are seeing excellent results. You just need to monitor the volume of the accessory work, but other than that, the basic program is fine
Andy Baker thank you! I am between this program and the Strength and mass after 40. Thanks again for your reply.
I absolutely fell in love with Madcows 5x5 programming. I made my best gains from the program with additional accessory “bodybuilding” exercises. Do you have a program or a recommendation for a program that bases off Madcow Programming? I’m returning from a 2 year layoff, 25 years old.
I enjoy all your videos!
If someone only has dumbbells and barbells, what would you suggest for the knee flexion and extension movements?
That's a tough one. Plenty of hamstring workouts with just those, but not really without hitting the lower back. If you get a few loop bands you'd be able to do ham curls.
@@AbcDino843 thanks, that's exactly what I've been doing. Any suggestions for quad isolation movements with DB or Barbell?
@@AberrantArt I think lunge variations. Bulgarian, walking lunges, step forward, step back etc.
@@AbcDino843 thanks. I've been doing reverse lunges for now, I was wondering if there's anything I didn't think of but that sounds like those are your only options without machines
@@AbcDino843 thanks. I've been doing reverse lunges for now, I was wondering if there's anything I didn't think of but that sounds like those are your only options without machines
Andy, great video. I have a question about what you think about the massive deadlift program by steve shaw (video). On the deadlift day, you try to hit 8-10 sets of singles @ 75-85 % in a 8-12 minute period, then add weight or a set. Is this protocol feasible to run on a typical HLM or upper lower split?
I'm not familiar with the specifics of Mr. Shaw's program so I'm hesitant to comment on it. As you described it, 8-10 singles at 75-85% is reasonable.
For a lifter with cerebral palsy, the only "squat type" I'm able to do is trap bar squat/deadlift. Can I use these to substitute for heavy squats ?
Yes of course. I've had a client with CP in the past. You can't stick to any one convention. You just have to find things that work and do them. Trap Bar Deads are fine in this instance. If you can do them you are lucky you can do anything on two feet and not be relegated to machines
Andy Baker Thanks for your prompt reply. I have gotten to heavy triples of 250 on the trap bar deadlift, and I plan on hitting 300 soon. I know I'll need to switch up to another variation, but can changing reps and sets on the trap bar deadlift allow me to use it without stalling before I find the other variation?
Chalicandra it's more of not being able to balance heavy weight on my back or resting in my clavicle.
I train a guy with light CP, for instance, he does good mornings instead of squats. I think the may point here is that some movements will have to change, but the basis of programming is still the same, the same principles apply
You can consciously make the trapbar more "squatty" or hip-hinge by the position of your body. It's a glorious exercise.
What do you suggest for quad and hamstring isolation movements if you've only got barbells and dumbbells?
Nordic hamstring curls and split squats or lunges - the latter aren’t isolation but it’s fine
@@serpentking8503 thanks. How would you anchor your feet?
You may need to be creative but there some options - if you have a partner they can hold your feet, put them under a couch or some other heavy thing, you can also rig up the barbell to put your feet under it. If you CZcams it you can probably find some video’s. Good luck.
How should I progress my main lifts on this program?
That's a very in depth question/answer. There are lots and lots of strategies that work and my answer would generally be tailored to the individual in question.
Would practical programming give me the knowledge I need to guide myself through this kind of progression? Or does it just come with experience?
@@ajleuty2387 PPST3 will help for sure, but can't beat experience. If you want to learn the 852 program ins and outs then you'd want to pick up my KSC Method for Power Building e-book that is available on my site at www.AndyBaker.com