# 045 Training a muscle 2x per week - Full Body vs Upper/Lower

Page: https://stenobird.com/podcast/hypertrophy-past-and-present-7348739/045-training-a-muscle-2x-per-week-full-body-vs-upper-lower
Text version: https://stenobird.com/podcast/hypertrophy-past-and-present-7348739/045-training-a-muscle-2x-per-week-full-body-vs-upper-lower.md
Podcast: [Hypertrophy Past and Present](https://stenobird.com/podcast/hypertrophy-past-and-present-7348739)
Published: 2026-03-30T09:19:55+00:00
Episode link: https://share.transistor.fm/s/7bd89725
Audio file: https://media.transistor.fm/7bd89725/5c2bbee5.mp3
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JSON: https://stenobird.com/v1/public/podcasts/hypertrophy-past-and-present-7348739/episodes/045-training-a-muscle-2x-per-week-full-body-vs-upper-lower
Duration seconds: 5148

## Resource

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

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## Transcript

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