Workout Structure

[Max Sheppard]

Hi Joe! I have been on a upper/lower & arms split for the last month or so, and I am just wondering as to how you would go about programming an upper body workout, for maximal efficiency and progression.

I have been structuring my workouts similar to how you combine your meat & potatoes exercises, with you metabolic pump work. However, I am curious if you think it would be more beneficial to superset antagonistic meat & potatoes exercises, then superset my antagonistic pump work together, vs doing my main work and pump work for a muscle, entirely before moving on to another muscle.

Example:
A1. Banded Dumbbell Press
A2. Dumbbell Flys
A3. Dumbbell Flys Isometronics

(back work in the same format)

Vs

A1. Banded Dumbbell Press
A2. Ring Neutral Grip Pull-Ups

(supersetting chest & lat pump work)

I hope that makes sense, thank you again!

[Max Sheppard]

Also, on a side note, Eugene Teo recently made a post on Instagram about how
pull-ups are ineffective for muscle building, saying it works a lot of different muscles at once, but fails to provide enough stimulus to one specific area. I love pull-ups, and judging by your workouts, you see the merit to them as well. I’m just wondering what your opinion is on them for muscle building, as well as any (home) alternatives if that is the case. Thanks… sorry you had to read all that!

[Joe]

Hi Joe! I have been on a upper/lower & arms split for the last month or so, and I am just wondering as to how you would go about programming an upper body workout, for maximal efficiency and progression.

I have been structuring my workouts similar to how you combine your meat & potatoes exercises, with you metabolic pump work. However, I am curious if you think it would be more beneficial to superset antagonistic meat & potatoes exercises, then superset my antagonistic pump work together, vs doing my main work and pump work for a muscle, entirely before moving on to another muscle.

Example:
A1. Banded Dumbbell Press
A2. Dumbbell Flys
A3. Dumbbell Flys Isometronics

(back work in the same format)

Vs

A1. Banded Dumbbell Press
A2. Ring Neutral Grip Pull-Ups

(supersetting chest & lat pump work)

I hope that makes sense, thank you again!

[Joe]

Max Sheppard wrote:

Also, on a side note, Eugene Teo recently made a post on Instagram about how
pull-ups are ineffective for muscle building, saying it works a lot of different muscles at once, but fails to provide enough stimulus to one specific area. I love pull-ups, and judging by your workouts, you see the merit to them as well. I’m just wondering what your opinion is on them for muscle building, as well as any (home) alternatives if that is the case. Thanks… sorry you had to read all that!

[Joe]

Hi Joe! I have been on a upper/lower & arms split for the last month or so, and I am just wondering as to how you would go about programming an upper body workout, for maximal efficiency and progression.

I have been structuring my workouts similar to how you combine your meat & potatoes exercises, with you metabolic pump work. However, I am curious if you think it would be more beneficial to superset antagonistic meat & potatoes exercises, then superset my antagonistic pump work together, vs doing my main work and pump work for a muscle, entirely before moving on to another muscle.

Example:
A1. Banded Dumbbell Press
A2. Dumbbell Flys
A3. Dumbbell Flys Isometronics

(back work in the same format)

Vs

A1. Banded Dumbbell Press
A2. Ring Neutral Grip Pull-Ups

(supersetting chest & lat pump work)

I hope that makes sense, thank you again!

[Max Sheppard]

Joe wrote:

[quote quote=0]Hi Joe! I have been on a upper/lower & arms split for the last month or so, and I am just wondering as to how you would go about programming an upper body workout, for maximal efficiency and progression.

I have been structuring my workouts similar to how you combine your meat & potatoes exercises, with you metabolic pump work. However, I am curious if you think it would be more beneficial to superset antagonistic meat & potatoes exercises, then superset my antagonistic pump work together, vs doing my main work and pump work for a muscle, entirely before moving on to another muscle.

Example:
A1. Banded Dumbbell Press
A2. Dumbbell Flys
A3. Dumbbell Flys Isometronics

(back work in the same format)

Vs

A1. Banded Dumbbell Press
A2. Ring Neutral Grip Pull-Ups

(supersetting chest & lat pump work)

I hope that makes sense, thank you again!

[/quote]
Thanks Joe! I appreciate the detailed response once again. I hate to ask questions around “he said this so I should do it”, type stuff, however I couldn’t infer enough information about the concepts he used to make that claim, and what led him to that, so I appreciate your thorough answer on both accounts ????

[Anthony Touart]

Quick question Joe… On your workout builder. For 6 day training split – Push, Pull, Lower repeat… Are doing the same pull day twice a week, same pull, same lower training session or should we change 2nd session to a different Workout you posted?

Sorry if that’s confusing

[Joe]

Anthony Touart wrote:

Quick question Joe… On your workout builder. For 6 day training split – Push, Pull, Lower repeat… Are doing the same pull day twice a week, same pull, same lower training session or should we change 2nd session to a different Workout you posted?

Sorry if that’s confusing

[Author]

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