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Alberto Nuñez Upper Lower15586

frui2 private msg quote post Address this user
So I'm looking to start a new upper/lower routine, i have been looking at Alberto Nunez upper lower split, does it look good? is there any other program you guys could advice to me that are good? really interested in this program for my bulk, i have been lifting for 1,5 years.


Upper (Light)

Incline DB 4-6 x 6-10
Horizontal Row 2-3 x 6-10
OHP 2-3 x 6-10
Horizontal Row 2-3 x 12-15
Flies 2-3 x1 2-15
Tricep Extension 2-3 x 12-15
Bicep Curl 2-3 x 12-15

Lower (Heavy)

Squat 3-5 x 3-5
Deadlift 3-5 x 3-5
Leg Curl 2-3 x 6-10
Calf Raise 4-6 x 6-10

Upper (Heavy)

Bench Press 3-5 x 3-5
Horizontal Row 3-5 x 3-5
Chest Press 2-3 x 6-8
Vertical Row 3-3 x 8-12
Lateral Raises 2-3 x 8-12

Lower (Light)

Squat 4-6 x 8-12
Single Leg Work 2-3 x 6-10
Calf Raise 4-6 x 6-10
Leg Press 2-3 x 12-15
Calf Raise 2-3 x 6-10
Leg Extension 2-3 x 12-15
Leg Curl 2-3 x 12-15
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csizemore21 private msg quote post Address this user
what are your lifts/weight/height
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The Dark
Knight
eknight private msg quote post Address this user
I wouldn't personally run or advocate that routine. Not enough back or hamstring work. -3X
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frui2 private msg quote post Address this user
My weight: 176 pounds, 5"8

Deadlift: 330 pounds
Squat: 209 pounds, injuring :/
Bench: 220 pounds
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frui2 private msg quote post Address this user
Quote:
Originally Posted by eknight
I wouldn't personally run or advocate that routine. Not enough back or hamstring work. -3X


Anything that you could recommend me that are 3-4 days a week, aimed more toward size gains and hypertrophy, and strength.
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csizemore21 private msg quote post Address this user
my stats where almost the exact same as yours and I ran lyles mcdonalds gbr. I added in some extra sets on shoulders and back, but it did me justice
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The Dark
Knight
eknight private msg quote post Address this user
531; PPL; WS4SB. -3X
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csizemore21 private msg quote post Address this user
his lifts seem a bit low for 5/3/1 correct ? Ws4sb is prob the most fun routine iv ever ran
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frui2 private msg quote post Address this user
Who of the WS4SB versions is best for size?
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csizemore21 private msg quote post Address this user
^ hmmm?
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frui2 private msg quote post Address this user
It had like part 1, part 2 and part 3 or something
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csizemore21 private msg quote post Address this user
I did part 3, just followed that tempelate
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frui2 private msg quote post Address this user
Im not really into the jump training, could that be left out?
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csizemore21 private msg quote post Address this user
yes it could, but I personally dont see why you would want to, I am pretty sure it shows you how to set up a day for repetition effort instead of dynamic(jump day)
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frui2 private msg quote post Address this user
Well i found this workout, its basically WS4SB, but with little more towards my goal: clickable text
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frui2 private msg quote post Address this user
Westside For Skinny Viking Bastards its called
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csizemore21 private msg quote post Address this user
looks good to me
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frui2 private msg quote post Address this user
Eknight, what you think about the viking bastard version?
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The Dark
Knight
eknight private msg quote post Address this user
It's not bad. If it suits your goals,you're still running a conjugate method so give it a try. -3X
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brian12 private msg quote post Address this user
@csizemore21 I ran this for a while.

But he has an extra 5th day for extra/specific work. That is where he suggests adding in more volume for lagging muscles and adding in more rows and volume for back. Great routine
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frui2 private msg quote post Address this user
WS4SB: clickable text

So to make sure i got this all right to start tomorrow i have some questions.

I am supposed to run it like this right?


Monday: Upper Body Max Effort
A. Regular Bench Press: 3-5RM
B. BB Row: 4 X 5-10
C. Incline DB Press: 3-4 X 6-10
D. Face pulls: 2-3 X 12-15
E. Weighted Abdominal work: 3-4 X 8-15

Wednesday: Lower Body Max Effort
A. Conventional deadlift: 3-5RM
B. Squat Variant: 3 X 8
C. Weighted Hypers: 3 X 8
D. Ghetto GHRs: 2 X 8

Friday: Upper Body Repetition Effort
A. Barbell bench press: rep effort
B. Pulldown: 4 X 8-12
C. Dumbell Shoulders press: 3 X 10-15
D. Skullcrushers: 3-4 X 5-10
E. Bar Curl: 3 X 8-10
F. Abdominal circuit training

Monday: Lower Body Max Effort
A. Squat: 3-5RM
B. Stiff legged deadlift: 3 X 8
C. Weighted Hypers: 3 X 8
D. Ghetto GHRs: 2 X 8

I will run it like this over 9 days cycles:

First Cycle:
Monday, October 9th: Max Effort Upper Body
Wednesday, October 11th: Max Effort Deadlifts
Friday, October 13th:Repetition Effort Upper Body
Monday, October 16th: Max Effort Squats


Second Cycle:
Wednesday, October 18th: Max Effort Upper Body
Friday, October 20th: Max Effort Deadlifts
Monday, October 23th: Repetition Effort Upper Body
Wednesday, October 25th: Max Effort Squats

and so on.


Is this how i work up to an 3 RM ? is there just one set of 3 RM? on the max effort lifts.


Warm Up:
30 kg x 10
50 kg x 8
60 kg x 7
70 kg x 5
80 kg x 5 - then i try to set an PR if i feel that i can do)

Workset:
83 kg x 3 - PR (Do i then try one heavier set, or do it next time)

Did not really understand how the repitition lift was supposed to be done, its says: Work up to 3 sets of max reps, rest 60 seconds between sets.


Also just to make sure i understood the conjugate periodization right, lets say i do bench press for 3 weeks, setting PRs after PRs, but one week i fail, do i then change over to like, Dumbell Press for some weeks setting new PRs there, then goes back to Bench Press and sets an new PR on the bench again, and so on switching when i fail.

Also my gym just has flat barbell bench, could i use dumbbell bench press as an Max effort lift? so i can switch between them?
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340621 21 21
destitute