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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Lennart
Lennart
August 5, 2020 02:21

Hello Andy,

1. I’ve been running the program for a while now and did seated cable rows on both upper body days. However, I find it increasingly difficult to remain proper form when doing sets of three’s on these. I just can’t feel any muscles worked then. What should I do?

2. Also, I thought it would be smart to use a row that is the most conducive to progressive overload. In my gym, the wheight increases on the seated row are 5 kg (around 11 lbs). That is just too much for me at some point. But on a chest supported t-bar row, let’s say, the smallest step would be 1.25 kg (2.75lbs). Can I switch to t-bar rows then? They’re not listed above.

Thanks!

Andy Morgan
Admin
Andy Morgan
August 5, 2020 08:47
Reply to  Lennart

Hi Lennart,

1. Increase the rep range and lower the load.
2. With a higher rep range, making the jump from one loading increment to the other is much easier. Whether you use the seated rows or chest-supported T-bar rows should come down to personal preference.

Lennart
Lennart
August 6, 2020 00:00
Reply to  Andy Morgan

Thanks!!

Jeff Kenyon
Jeff Kenyon
July 31, 2020 02:29

When should we start adding isolation work for the side and rear delts?

Also, I see you’ve recommended that people without access to leg press, leg curl, and leg extension machines should simply replace those exercises with free-weighted squat and hip hinge variations. Do you think this could have any adverse affects on recovery, given that they tend to be a lot higher stress than the original machine exercises?

Andy Morgan
Admin
Andy Morgan
July 31, 2020 18:23
Reply to  Jeff Kenyon

Hi Jeff,

I don’t have a clearly defined time point, but we’ve covered the topic here: How Important Are Lateral Raises for Building Big Shoulders?

I’m sure you’ll be fine because the ‘problem’ kinda corrects itself — if you find them harder to recover from, you’ll lift a little less. — Problem solved.

Andrew
Andrew
July 27, 2020 00:56

Wow I can do all this in my home gym except the leg press on day 3. Is “barbell” hack squats or front squats closer to the leg press? I’m worried if barbell hack squats are closer to deadlifts or the front squats tax the back too much, but I don’t know. What do you recommend?

Andy Morgan
Admin
Andy Morgan
July 27, 2020 08:58
Reply to  Andrew

Hi Andrew, I don’t know what you mean by barbell hack squats, but I find myself often recommending front squats in this situation.

Andrew
Andrew
July 29, 2020 01:09
Reply to  Andy Morgan

Thx Andy. And do you recommend same rep range on that day 3×8 or would 3×5 or 6 be better?

Andy Morgan
Admin
Andy Morgan
July 29, 2020 08:55
Reply to  Andrew

I’d keep it as is.

Lars
Lars
July 24, 2020 06:14

Would it be okay for me to UL UL rather than LU LU?

Andy Morgan
Admin
Andy Morgan
July 27, 2020 08:47
Reply to  Lars

Hi Lars, thanks for the question. Someone else asked this over the weekend also so I added it to the end of the FAQ section.

Mike
Mike
July 23, 2020 21:48

Is there any reason Lower is before Upper in this split? does it matter specifically that you follow it like this or could you do upper lower strength and then upper lower volume? Thanks a lot!

Andy Morgan
Admin
Andy Morgan
July 27, 2020 08:43
Reply to  Mike

Hi Mike, most people find lower body days to be more demanding, so we put those after a rest day when you’ll be freshest. Feel free to do the opposite if you prefer to do so and find performance isn’t affected.

Patrick
Patrick
July 20, 2020 04:07

Can I do Barbell rows on day 2 (controlled eccentric Pendlays) instead of a back supported row? I’d do low bar squats on day 1 to lessen back engagement, front squats on day 3 due to equipment limitations (48 hours after day 2), then seated cable rows on day 4. I enjoy barbell rows and would miss them until I get to your intermediate program. Thanks!

Love the website. Thanks for all your passion and effort!

Andy Morgan
Admin
Andy Morgan
July 20, 2020 12:48
Reply to  Patrick

Hi Patrick, the reason you might consider not doing that (and why we have the supported rows in the program) is if lower back fatigue limits you. But if that isn’t the case, it’s absolutely fine.

Patrick
Patrick
July 20, 2020 21:49
Reply to  Andy Morgan

I presumed as much. I may give it a try and also do RDLs instead of conventional DL to further reduce back stress, all the while paying close attention to my lower back week to week then change back, if needed.

Thanks again for the awesome website. I know it’s helping countless people all over the world in so many ways. I look forward to getting your book.

Andy Morgan
Admin
Andy Morgan
July 21, 2020 09:02
Reply to  Patrick

Most welcome, Patrick. Thank you. 🙂

Alex
Alex
July 7, 2020 23:27

Would there be much of a difference if I did neutral/parallel grill chin-ups as my main upper pull exercise in place of pull-ups and regular chin-ups? I’m trying to get a nice, wide upper back. I am also doing overhand lat pulldowns as well.

Andy Morgan
Admin
Andy Morgan
July 8, 2020 09:08
Reply to  Alex

No, please choose the grip that feels most comfortable and allows you to move through a full range of motion.

Sebastian
Sebastian
July 4, 2020 21:11

Hello Andy,

I was wondering if it would be okay to replace the Hip Hinge Variant on Day 3 (Volume for lower body) with a similar exercise such as RDL’s (3×8 @ RPE 8)
My gym is usually pretty crowded and therefore I find it kind of awkward to perform hip thrusts etc. as guy.

Thanks!

Andy Morgan
Admin
Andy Morgan
July 5, 2020 08:45
Reply to  Sebastian

Sure!

Sebastian
Sebastian
July 5, 2020 22:28
Reply to  Andy Morgan

Thanks a lot!!

Andy Morgan
Admin
Andy Morgan
July 6, 2020 08:50
Reply to  Sebastian
Christopher
Christopher
July 4, 2020 09:25

With the squat variant on strength day, what would the downside be of performing a dumbbell/kettlebell squat like a goblet squat over a a barbell squat?

Andy Morgan
Admin
Andy Morgan
July 4, 2020 09:31
Reply to  Christopher

Your ability to grip becomes the limiting factor.

Christopher
Christopher
July 4, 2020 10:14
Reply to  Andy Morgan

Thanks for the response and for all the great information you’ve made available over the years. I’ll have to go back and reread your section on programming without a full gym but perhaps this would be good for the volume day to replace the leg press?

Andy Morgan
Admin
Andy Morgan
July 5, 2020 08:45
Reply to  Christopher

Most welcome, Christopher.

Single leg work will take you further with less. Here’s my guide to training from home.

Gareth
Gareth
June 28, 2020 18:53

Hi Andy really appreciate your work and free info. I’ve decided to repeat back squat again on lower volume day to really get used to the movement. What percentage should I use for the 8 reps? Or should I maybe do 10rep squat and use the same percentage as the 10 rep bench? Many thanks.

Andy Morgan
Admin
Andy Morgan
June 29, 2020 09:10
Reply to  Gareth

Forget percentage, go with an RPE of 7–8.

Gareth
Gareth
June 29, 2020 17:52
Reply to  Andy Morgan

OK Andy so 8 reps with 7-8 rpe, thank you for the reply.

James
James
June 23, 2020 17:55

Hey,

I was just wondering how to go about double progression with isolation exercises in this plan since there are no rep-ranges given?
It merely says 2×8 or so … but in in your article on progression methods (HOW TO PROGRESS TRAINING LOADS – RULES FOR NOVICE AND INTERMEDIATE TRAINEES) you explain double progression with rep-ranges!?

Also, when deloading, what should one do if one already performs only two sets on a given exercise?

Thanks!

Andy Morgan
Admin
Andy Morgan
June 24, 2020 08:25
Reply to  James

Hi James, thank you for the questions.

1. For sets of 9 or under, create a rep range by adjusting one either side. (So, 3*5 becomes 3*4–6.) For sets of 10 or above, make that two either side. (So, 3*10 becomes 3*8-12.)

2. Reduce the load used by 10% but not the number of sets.

James
James
June 25, 2020 18:33
Reply to  Andy Morgan

All right, thanks!

Andy Morgan
Admin
Andy Morgan
June 26, 2020 07:55
Reply to  James

Most welcome.

Lennart
Lennart
June 19, 2020 17:02

Hi Andy,

on day 3 (lower, volume): would it not be smarter to switch leg extension with leg curl as one does the leg press right before the leg extension?

Andy Morgan
Admin
Andy Morgan
June 22, 2020 07:56
Reply to  Lennart

It can be argued both ways.

Lennart
Lennart
June 22, 2020 19:43
Reply to  Andy Morgan

Thanks a lot, appreciate your effort!

Andy Morgan
Admin
Andy Morgan
June 23, 2020 08:40
Reply to  Lennart

Most welcome.

David
David
June 14, 2020 15:14

Hey there,
 
Can I run this program with only barbells and dumbbells as I do not have access to a gym? What substitutions can I make? (Say swapping out say the leg press for 3×8 squats etc.?) And if this is possible, in regards to the leg curls and extensions what do I do then?
Also, what is the purpose of chest flys? Is it alright to miss out on chest flys and make up by doing another set or so on press or to miss them out completely.

Andy Morgan
Admin
Andy Morgan
June 15, 2020 09:00
Reply to  David
Zain
Zain
June 9, 2020 09:05

For the first upper body day can I switch the horizontal push for the vertical? I prefer to do heavy pull ups than rows, thanks.

Andy Morgan
Admin
Andy Morgan
June 9, 2020 10:31
Reply to  Zain

Hi Zain, thank you for the question.

If you have sufficient training experience to gauge that it would be better to reduce the horizontal push volume and increase vertical pull volume, then feel free to do so. But if you’re basing this on a whim rather than data, then I’d recommend against it. The current program has balance and does not need to be adjusted.

Rob
Rob
June 5, 2020 05:11

Hi, great article but something I couldn’t spot, would you recommend doing the same horizontal push and pull exercises for both strength and volume days? Im
Getting back into training after a few years off so am ok with a the exercises and have been using more bb for strength and db for volume, just wondering what you think, thanks

Andy Morgan
Admin
Andy Morgan
June 5, 2020 12:39
Reply to  Rob

Hi Rob. I think that would be a good idea in your case. — For anyone who’s new or had a long layoff, it can be beneficial to limit exercise selection so that you can practice the motor patterns and get efficient.

Chris
Chris
May 29, 2020 08:10

So happy I found this site. Just ordered the training and nutrition books. I apologize if this has been asked already, but I scanned the comments and didn’t see this question. Have exercises like side lat raises or rear delt movements been excluded because those muscles are already getting enough work in the compound exercises? I trust the program, I was just curious.

Andy Morgan
Admin
Andy Morgan
May 29, 2020 08:53
Reply to  Chris

Hi Chris, thank you for getting the books. You’ll see it covered within, but it is such a common question I published that part of the books here: How Important Are Lateral Raises for Building Big Shoulders?

Edwin Vargas
Edwin Vargas
May 28, 2020 22:50

Hey Andy with the gyms opening soon i want to start with this routine .Not sure if this has been asked but would it be ok if conventional deadlift had its own day moving it to day 3. Would there be any aditional changes i would have to make on day 2 and 3.

Andy Morgan
Admin
Andy Morgan
May 29, 2020 08:51
Reply to  Edwin Vargas

Hi Edwin. You could simply swap the deadlift variant from day 1 with the hip hinge variant from day 3, but I’d only start changing things if you have a good reason (a new time limitation imposed on power rack use, for example).

Abraham
Abraham
May 14, 2020 07:04

Hi, is there a reason why you don’t have chest exercises after each other and then moving on the back exerices?

Andy Morgan
Admin
Andy Morgan
May 14, 2020 17:13
Reply to  Abraham

It allows more time for recovery before hitting the body part again. This may help you get in higher quality work, leading to a better result.

Abraham
Abraham
May 10, 2020 14:15

Hi Andy, is there a Intermediate 4 day upper lower split?

Andy Morgan
Admin
Andy Morgan
May 11, 2020 08:15
Reply to  Abraham

Hi Abraham,

No, but here’s how you would build one.

You could just take the intermediate 5-day program sample and put the main exercises of the last two days across one.

Abraham
Abraham
May 11, 2020 08:24
Reply to  Andy Morgan

So no accessories just pull and push exercises?

Gareth
Gareth
April 28, 2020 00:40

Hi Andy, do you think this OK for a 40yr old novice?

Andy Morgan
Admin
Andy Morgan
April 28, 2020 13:11
Reply to  Gareth

Hi Gareth, absolutely.

But that’s kinda the wrong question to be asking, even though I think it’s perfectly understandable that you’re asking it.

There aren’t any training programs for 40-year-olds. You might see things advertised as such, but this is just marketing BS — advertisers preying on fears people have that they are doing something wrong or need something special.

You aren’t going to age into a group where we can all of a sudden day that you, along with everyone else your age, needs to do X, Y, and Z.

Sure, as a group, the 20-somethings will be fitter on average than the 40-somethings. But I bet you can think of a few 40-year-olds who are in better shape than the average 20-year-old, and I’ve worked with several people who told me they are now in better shape at 50 than they were when they were 30.

So when someone asks me what they should do differently as a 40-year-old trainee, I don’t have any specific answers for them.

All the training principles that applied to your 20-year-old-self will apply to your 40-year-old self. I’ve written more about this here: Advice For Older Strength Trainees

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