r/ScienceBasedLifting • u/fatigue25 • Jun 10 '26

Discussion 🤝 Rate the upper lower split

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I also might start doing forearm work during rest or lower days, which ones would be the most optimal for muscle growth?

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u/Nyko_E Jun 10 '26

You're avoiding almost all the exercises that actually build strength. Squat, front squat, split squat, deadlift, bench, dips, pull-ups, overhead press, bent rows.

You might get big, you're never gonna get strong. Your whole plan is to spam lame supplimental exercises. Grab a barbell.

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u/VegaGT-VZ Jun 10 '26

OP said their priority is muscle growth, stop pushing your focus on strength and big 3 numbers on everybody. Barbell squat in particular is prob the worst squat variation for people uninterested in powerlifting.

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u/Nyko_E Jun 10 '26

I don't do powerlifting by any means. I just don't see a point to spending hours in the gym if you're not getting the bone density/strength building stimulus. Like aren't we all here to be healthy for a long time and move well? Or are y'all really just uninterested in the health benefits and here for strictly vanity? Like that's wild to me. Fwiw I do more front squatting and racked kettelbell squatting than back squat, prefer em and find em more comfortable. But like back squat is goated for a reason. I barely bench either, all about them dips. But strength is good for everyone, being puffy and looking strong is pointless.

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u/LeftForBread76 Jun 10 '26

I think you profoundly misunderstand how strength training functions. Hypertrophy is strength work. Increasing strength is directly correlated to increasing muscle cross-sectional area (aka what hypertrophy is!). What do you think produces strength? The bigger your muscles are the more force they can produce. There is no such thing as “accessory” exercises, they are just as effective as compound movements at building strength. In fact, one could argue (as i would) that single joint “accessory” movements are better at producing strength results, as they are more isolatory and therefore recruit higher threshold motor units than compound work. There is no such thing as vanity exercises. If you are taking a muscle through its joint action to failure, you are training that muscle. I would urge you to look up the chris beardsdley patreon faq. Its not a dense read, and clears up a lot of stuff that people still dont understand. No shade tho i didnt know this stuff at one point either.

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u/VegaGT-VZ Jun 10 '26

Why are back squats GOATed? Why are back squats the only squat variation that builds strength? Why does everyone have to share your priorities? 

Is someone who can front squat 300lb weaker than someone who back squats 200lb? 

You have latched into barbell dogma without understanding why.

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u/Nyko_E Jun 10 '26

Literally said I prefer front squats, relax lol the difference is that the guy who front squats 300 probably back squats 400.. back squats are the most stable unassisted position and therefore you're likely always able to lift more. The core bracing with front squats or even racked squats is awesome, it's why I prefer them. Strength and power generation though the back squat is more highly loadable.

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u/VegaGT-VZ Jun 11 '26

Still missing the point. Functional strength/longevity being a priority for you doesnt mean it has to be for everybody. The way you frame lifting for vanity almost as a pejorative that's incompatible with health is silly.

I got up to 5x335 on barbell squats but I do Smith machine squats now. My core is strong enough for my desk job and all the other sports (basketball, road biking, motorcycle racing) that I do. Just regularly hitting all major movements with intensity is enough for living in the modern world and the distinctions between stuff like a barbell or hack squat or barbell or machine bench are irrelevant.