045 Training a muscle 2x per week - Full Body vs Upper/Lower
Hypertrophy Past and Present · Chris Beardsley and Jake Doleschal
Audio is streamed directly from the publisher (media.transistor.fm) as published in their RSS feed. Play Podcasts does not host this file. Rights-holders can request removal through the copyright & takedown page.
Show Notes
In this episode of Hypertrophy Past & Present, Jake and Chris break down an often misunderstood programming question: how does full body training twice per week compare to an upper/lower split performed four times per week? The episode begins with a deep dive into a late 1960s program from Chuck Sipes, before discussing the key differences between full body and upper/lower when frequency is equated.
Key topics include:
• Why full body twice per week is one of the most underrated training splits
• A breakdown of a classic Chuck Sipes program
• The difference between within-session fatigue vs post-workout fatigue
• Why back-to-back training days may reduce motor unit recruitment
• Why doing more volume per session can actually limit long-term progress
• The trade-off between rate of growth vs ceiling of growth
• Practical considerations (time, lifestyle, gym access) that influence split selection