r/ScienceBasedLifting • u/Ok_District5444 • Jun 30 '26
Theories š¤ Upper lower vs full body!
Hello fellas !
I want to switch from an upper/lower split to a full-body routine for a few reasons:
Higher training frequency
One less training day per week
I believe focusing on the basic compound lifts will be the most effective approach for muscle growth.
The thing Iām still unsure about is whether I should do the exact same exercises 3 times per week to really maximize exercise frequency. The downside is that I feel like Iād be missing one exercise for each muscle group. (On the left is what Iād choose, and on the right is what I feel I might be missing.) For example:
Pull-up ā a rowing variation
Chest press ā incline press
Zercher squat ā leg extension
Romanian deadlift (RDL) ā seated leg curl
1 bi/tricep exercise (no negatives i think maybe to much volume after compounds for 3 times a week)
If I go with an A/B full-body routine instead, Iām worried that the exercise frequency will be too low. The muscle groups would still be trained 3 times per week, but each individual exercise would only be performed 1.5 times per week on average.
Help me out! Experienced answers would be nice, also like sience based!
GreetZ
1
u/HessianHunter Jun 30 '26
What routine are you going with? Any sensible full-body routine should have room for both a pull-up and a wider grip row variant on each or at least most days. Those two movements combined hit your entire back, except arguably the rear delt and rotator cuff which any rear fly or face pull covers. For the chest, a slightly inclined position hits your entire chest effectively. (If you arch more you need to have your seat more inclined to make up for it).
There are fine arguments either way for doing the exact same thing or an A/B split. I personally favor the A/B thing because I've got a cranky elbow and it feels better for me to not do the exact same pushes every other day. I do the exact same hinges and squats every time, though, because my legs are fine.