003 Training splits - what to consider when splitting full body workouts into upper / lower workouts

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Hypertrophy Past and Present

Chris Beardsley and Jake Doleschal

11 episodes

20 hours ago

A deep dive into the science of muscle growth. Hosted by Chris Beardsley and Jake Doleschal, this podcast explores hypertrophy training through the lens of pre-steroid era bodybuilding and modern muscle physiology.

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003 Training splits - what to consider when splitting full body workouts into upper / lower workouts

Hypertrophy Past and Present

57 minutes

4 weeks ago

003 Training splits - what to consider when splitting full body workouts into upper / lower workouts

In this episode of Hypertrophy: Past and Present, Jake Doleschal and Chris Beardsley examine Clancy Ross’ 1940s split set routine - an early experiment in dividing upper and lower body training that predated modern training splits. They break down how Ross evolved his training by splitting full-body workouts into AM/PM upper/lower sessions and discuss what this teaches us about fatigue management, muscle damage, and cardiovascular recovery.

Key topics:

How Clancy Ross experimented with splitting his full body sessions into upper/lower
The two types of supraspinal CNS fatigue (intra-workout vs. post-workout)
How cardiovascular fitness governs your session capacity
Why some lifters respond better to either full-body 3x per week or upper/lower 6x per week