123 lines
5.0 KiB
Markdown
123 lines
5.0 KiB
Markdown
---
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created: 2025-12-04
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updated: 2025-12-04
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---
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# Routine Comparison Notes
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Comparison between the custom Lower/Upper Split (based on Reddit Recommended Routine), Lyle McDonald's Generic Bulking Routine, and PHUL.
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## Why Upper/Lower Split is Popular
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1. **Optimal frequency** - Each muscle group hit 2x/week (optimal for hypertrophy)
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2. **Recovery balance** - 48-72 hours between sessions for same muscle groups
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3. **Efficiency** - 85% of gains with 30% less gym time than higher frequency splits
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4. **Overlap management** - Synergistic muscles trained together
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5. **Schedule flexibility** - Works for 2-6 day schedules
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## Final Custom Split Summary
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| Day | Workout | Exercises |
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|-----|---------|-----------|
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| 1 (Mon) | Lower A | Squat, SLDL, Lunges, Sliding Leg Curls, Hip Thrust, Standing Calf |
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| 2 (Tue) | Upper A | Push-ups, Dips, Rows, Pull-ups, Shoulder Press, Bicep Curls |
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| 3 (Wed) | Rest | - |
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| 4 (Thu) | Lower B | Deadlift, Squat, Lunges, Sliding Leg Curls, Hip Thrust, Seated Calf |
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| 5 (Fri) | Upper B | Pull-ups, Rows, Push-ups, Dips, Shoulder Press, Tricep Extensions |
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| 6-7 | Rest | - |
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## Key Differences (Updated)
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| Aspect | Custom Split | Lyle McDonald GBR | PHUL |
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|--------|--------------|-------------------|------|
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| Equipment | Bodyweight + barbell + dumbbells | Full gym (machines) | Full gym |
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| Rep scheme | Mixed (5-8 + 8-12) | Variable sets | Power (3-5) / Hypertrophy (8-12) split |
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| Direct arm work | Biceps (A) + Triceps (B) | Biceps + triceps both days | Biceps + triceps both days |
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| Shoulder work | Shoulder Press 2x/week | Incline/Shoulder Press | Overhead Press + Lateral Raises |
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| Leg press | No (uses lunges) | Yes | Yes |
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| Hip thrust | Yes | No | No |
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| Hamstring isolation | Sliding Leg Curls | Leg Curl machine | Leg Curl machine |
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| Calves | Standing (A) / Seated (B) | 2 exercises per day | 2-3 exercises per day |
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## Decisions Made
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### Deadlift Variations
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| Aspect | Conventional DL | Romanian DL | Stiff-Legged DL |
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|--------|-----------------|-------------|-----------------|
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| Start position | Floor | Standing | Standing |
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| Knee bend | Significant | Slight (fixed) | Nearly straight |
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| Range of motion | Full (floor to lockout) | Mid-shin to lockout | Mid-shin to lockout |
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| Hamstring stretch | Moderate | Moderate | Maximum |
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| Lower back stress | Moderate | Lower | Higher |
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| Primary targets | Full posterior chain | Hamstrings, glutes | Hamstrings, glutes |
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| Typical load | Heaviest | Moderate | Lighter |
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**Decision:** Use SLDL on Lower A, Conventional Deadlift on Lower B. More distinct movement patterns than RDL + Deadlift.
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### Calf Training
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| Muscle | Exercise | Position | Notes |
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|--------|----------|----------|-------|
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| Gastrocnemius | Standing calf raise | Straight leg | Visible "calf bulge", crosses knee joint |
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| Soleus | Seated calf raise | Bent knee (90°) | Underneath gastrocnemius, doesn't cross knee |
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**Decision:** Standing calf raises on Lower A, seated calf raises on Lower B. Hits both muscles across the week.
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### Shoulder Isolation vs Vertical Push
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Originally had side raises + rear delt flies. Replaced with:
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- **Shoulder Press** (2x/week) - covers vertical push pattern, hits front + side delts
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- **Bicep Curls** (Upper A) - direct arm work
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- **Tricep Extensions** (Upper B) - direct arm work
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**Reasoning:** Matches Lyle's approach. Rear delts still hit by rows. Side delts hit by shoulder press as secondary.
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### Hamstring Knee Flexion
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Lyle uses leg curl machine. Nordic curls weren't preferred.
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**Decision:** Sliding Leg Curls on both lower days. No equipment needed, covers the knee flexion pattern that SLDL/Deadlift don't hit.
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### Rows: Inverted vs Barbell
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| Aspect | Inverted Row | Barbell Row |
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|--------|--------------|-------------|
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| Equipment | Bar at hip height or rings | Barbell + plates |
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| Load progression | Body angle + weight vest | Add weight |
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| Lower back stress | Minimal | Significant |
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| Max load potential | Limited by bodyweight | Unlimited |
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**Decision:** Keep inverted rows with 35kg weight vest. Switch to barbell rows when vest is maxed out and still hitting 3x8+.
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### Lower Back Load Management
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Considered adding Good Mornings but rejected - too much lower back stress with SLDL/Deadlift already in program.
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**Decision:** No additional hip hinge work. Lower back gets enough stimulus from deadlift variations.
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## Weekly Volume Comparison
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| Muscle Group | Custom Split | PHUL |
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|--------------|--------------|------|
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| Quads | 12 sets | 15-18 sets |
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| Hamstrings | 18 sets | 10-14 sets |
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| Glutes | 18 sets | 12-16 sets |
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| Calves | 6 sets | 10-12 sets |
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| Chest | 12 sets | 12-16 sets |
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| Back (Lats) | 12 sets | 12-16 sets |
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| Front Delts | 6 sets direct | 6-8 sets |
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| Side Delts | 6 sets (secondary) | 3-4 sets |
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| Biceps | 3 direct + 12 indirect | 6-8 direct + 12 indirect |
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| Triceps | 3 direct + 18 indirect | 6-8 direct + 12 indirect |
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**Summary:** Custom split emphasizes posterior chain (hamstrings, glutes). PHUL emphasizes quads, calves, and direct arm work.
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## Equipment Available
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- Barbell + plates
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- Dumbbells
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- Pull-up bar
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- Weight vest (35kg capacity)
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- Sliders or towel (for sliding leg curls)
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