Are You On or Have You Tried Dave's Upper/Lower Body Split?

muscletrainerdh · 09-10-2009, 03:45 PM

Are You On or Have You Tried Dave's Upper/Lower Body Split?

I'd really like to get an idea of:

1) How many people have tried it?

2) Did you gain some decent muscle on it?

3) Did you use it for cutting or losing fat?

4) Did you take before and after measurements or pictures?

You can post your answers up on this thread.

If you took pictures but do not want to put them up, you can send them to me privately.

If the program didn't work for you, what did you struggle with? (Increasing the weights, eating the right foods? exercise selection?)

Let me know!

Many many thanks,

Dave

Damien · 09-10-2009, 07:40 PM

Funny after we were talking about I got thive via email:

Quote:

Hello,
I've been doing relatively the same workout routine for quite some time now, and I found Dave's Upper/Lower Split workout on your website. I would like to adapt to it, and the leg exercises seem great, but I have a few questions regarding the upper body exercises:
Is there a reason there aren't more bicep-focused exercises in this workout?
Is it necessary to do both regular bench presses and inclined presses?
I've found that flys, shoulder presses, and forearm curls really help me. I would like to incorporate them into this routine. What would be the best way to do that?
Any help you can give me I would greatly appreciate. Thank you.

I sent him over here

BukAndrew · 09-10-2009, 08:36 PM

I'm actually thinking about starting this Monday. I hate rest weeks!

I'll tell you how it goes though. I'm actually undecided with what routine I want to do.

Sarbae · 09-11-2009, 09:08 PM

End of week 3 for me... too early to tell anything but so far I've been able to increase the weight consistently every time, so at least I'm getting stronger. This probably has more to do with the fact that I'm eating a lot more now. I will get back to you once I'm further into the routine.

-edit-

I'm also not sure what kind of ab routine to throw in with this.

muscletrainerdh · 09-13-2009, 10:14 AM

Is there a reason there aren't more bicep-focused exercises in this workout?
## Bicep is a small muscle group and preacher curls are very effective..Also they are a secondary mover on the back exercises (Barbell Row and Reverse Grip Pulldown) If you are using a proper load, your biceps will grow!

Is it necessary to do both regular bench presses and inclined presses?
## Probably could do one or the other, I would eliminate inclined benches if you wanted to get rid of one of them.

I've found that flys, shoulder presses, and forearm curls really help me. I would like to incorporate them into this routine. What would be the best way to do that?
##How do they help you? Are you saying you grow when you use these movements?
Shoulders get plenty of work with the rowing and pressing movements, but if you wanted to add shoulder press, I would do so after the bench presses and before the tricep moves. If you want to add flys, I would do a superset of DB Flyes and Bench Press. I'm not a big believer in direct forearm work, but if you want to add some you could, as the last exercise in the program. No more than 3 total sets.

What are some of the best and most accessible abdominal exercises you can recommend?
## Weighted Stability Ball Crunches
## Hanging Leg Raise
## Cable Crunches

BukAndrew · 09-13-2009, 12:27 PM

I'm starting this tomorrow! Yay! =D

Sarbae · 09-15-2009, 02:56 PM

Dave, all the bars for lat pulldown at my gym curve downward before the shoulder point, so that grabbing it underhanded for the reverse grip lat pulldown means my arms have to rotate outward ~30 degrees. This burns my forearms like crazy during the exercise and I think puts excess stress on my wrists and elbows. Should I keep doing them like this, or would it be better to grip closer on the bar underhanded (narrower than shoulder width), or should I just perform normal grip lat pulldowns instead?

muscletrainerdh · 09-15-2009, 05:25 PM

Quote:

Originally Posted by Sarbae

Dave, all the bars for lat pulldown at my gym curve downward before the shoulder point, so that grabbing it underhanded for the reverse grip lat pulldown means my arms have to rotate outward ~30 degrees. This burns my forearms like crazy during the exercise and I think puts excess stress on my wrists and elbows. Should I keep doing them like this, or would it be better to grip closer on the bar underhanded (narrower than shoulder width), or should I just perform normal grip lat pulldowns instead?

Sorry, yes, anytime you do underhanded lat pulldowns move your grip in closer to the center of the bar.

aloren · 09-15-2009, 05:47 PM

I started this yesterday. Lower Body Workout A destroyed my legs, but I like it. =D

aloren · 09-15-2009, 08:42 PM

I like the routine so far. Haven't been on a full body workout in a long time so it'll take some time to adjust.

09-10-2009, 03:45 PM	#1 (permalink)
muscletrainerdh Davey's Got BACK! LOL :) Join Date: Dec 2007 Location: New Castle, PA Gender: Male Training Exp: 10-20 Years Current Goal: Cut Fat Photos: muscletrainerdh's Gallery Posts: 5,472 Rep Power: 120	Are You On or Have You Tried Dave's Upper/Lower Body Split? Are You On or Have You Tried Dave's Upper/Lower Body Split? I'd really like to get an idea of: 1) How many people have tried it? 2) Did you gain some decent muscle on it? 3) Did you use it for cutting or losing fat? 4) Did you take before and after measurements or pictures? You can post your answers up on this thread. If you took pictures but do not want to put them up, you can send them to me privately. If the program didn't work for you, what did you struggle with? (Increasing the weights, eating the right foods? exercise selection?) Let me know! Many many thanks, Dave __________________ Current Weight: 200 Lbs., BF% - 11% Maintenance right now, Mild Shoulder injury.

09-13-2009, 10:14 AM	#5 (permalink)
muscletrainerdh Davey's Got BACK! LOL :) Join Date: Dec 2007 Location: New Castle, PA Gender: Male Training Exp: 10-20 Years Current Goal: Cut Fat Photos: muscletrainerdh's Gallery Posts: 5,472 Rep Power: 120	Some DULS FAQ Answers: Is there a reason there aren't more bicep-focused exercises in this workout? ## Bicep is a small muscle group and preacher curls are very effective..Also they are a secondary mover on the back exercises (Barbell Row and Reverse Grip Pulldown) If you are using a proper load, your biceps will grow! Is it necessary to do both regular bench presses and inclined presses? *## Probably could do one or the other, I would eliminate inclined benches if you wanted to get rid of one of them*. I've found that flys, shoulder presses, and forearm curls really help me. I would like to incorporate them into this routine. What would be the best way to do that? ##How do they help you? Are you saying you grow when you use these movements? Shoulders get plenty of work with the rowing and pressing movements, but if you wanted to add shoulder press, I would do so after the bench presses and before the tricep moves. If you want to add flys, I would do a superset of DB Flyes and Bench Press. I'm not a big believer in direct forearm work, but if you want to add some you could, as the last exercise in the program. No more than 3 total sets. What are some of the best and most accessible abdominal exercises you can recommend? ## Weighted Stability Ball Crunches ## Hanging Leg Raise ## Cable Crunches __________________ Current Weight: 200 Lbs., BF% - 11% Maintenance right now, Mild Shoulder injury.

09-15-2009, 05:47 PM	#9 (permalink)
aloren M&S Power User Join Date: Apr 2008 Location: Iowa Gender: Male Training Exp: 3-4 Years Current Goal: Build Muscle Photos: aloren's Gallery Posts: 1,709 Rep Power: 13	I started this yesterday. Lower Body Workout A destroyed my legs, but I like it. =D __________________ Age: 17 \| Height: 5'6" \| Weight: 160.5lbs \| Body Fat: 9%

09-15-2009, 08:42 PM	#10 (permalink)
aloren M&S Power User Join Date: Apr 2008 Location: Iowa Gender: Male Training Exp: 3-4 Years Current Goal: Build Muscle Photos: aloren's Gallery Posts: 1,709 Rep Power: 13	I like the routine so far. Haven't been on a full body workout in a long time so it'll take some time to adjust. __________________ Age: 17 \| Height: 5'6" \| Weight: 160.5lbs \| Body Fat: 9%

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09-10-2009, 08:36 PM	#3 (permalink)
BukAndrew Frequent Poster Join Date: Aug 2009 Location: 50158 Gender: Male Training Exp: 1-2 Years Current Goal: Build Muscle Photos: BukAndrew's Gallery Posts: 557 Rep Power: 12	I'm actually thinking about starting this Monday. I hate rest weeks! I'll tell you how it goes though. I'm actually undecided with what routine I want to do.

09-11-2009, 09:08 PM	#4 (permalink)
Sarbae Regular Poster Join Date: Aug 2009 Location: The Valley Gender: Male Training Exp: 6-12 Months Current Goal: Get Fit Photos: Sarbae's Gallery Posts: 434 Rep Power: 12	End of week 3 for me... too early to tell anything but so far I've been able to increase the weight consistently every time, so at least I'm getting stronger. This probably has more to do with the fact that I'm eating a lot more now. I will get back to you once I'm further into the routine. -edit- I'm also not sure what kind of ab routine to throw in with this.

09-13-2009, 12:27 PM	#6 (permalink)
BukAndrew Frequent Poster Join Date: Aug 2009 Location: 50158 Gender: Male Training Exp: 1-2 Years Current Goal: Build Muscle Photos: BukAndrew's Gallery Posts: 557 Rep Power: 12	I'm starting this tomorrow! Yay! =D

09-15-2009, 02:56 PM	#7 (permalink)
Sarbae Regular Poster Join Date: Aug 2009 Location: The Valley Gender: Male Training Exp: 6-12 Months Current Goal: Get Fit Photos: Sarbae's Gallery Posts: 434 Rep Power: 12	Dave, all the bars for lat pulldown at my gym curve downward before the shoulder point, so that grabbing it underhanded for the reverse grip lat pulldown means my arms have to rotate outward ~30 degrees. This burns my forearms like crazy during the exercise and I think puts excess stress on my wrists and elbows. Should I keep doing them like this, or would it be better to grip closer on the bar underhanded (narrower than shoulder width), or should I just perform normal grip lat pulldowns instead?