Episode
045 Training a muscle 2x per week - Full Body vs Upper/Lower
- Podcast
- Hypertrophy Past and Present
- Published
- Mar 30, 2026
- Duration seconds
- 5148
- Processing state
not_requested- Canonical source
- https://share.transistor.fm/s/7bd89725
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Summary
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