Expert: Ken Alan - 6/4/2007

Question
I would like to try an upper/lower body split routine, but am not really sure as to how many exercises/sets/reps I should be performing for maximum results.  I came across a routine I found on the web where for upper body day you do 2 exercises for chest for 3-4 sets (12,10,8 reps), 2 exercises for back, (3-4 sets, 8-12 reps), 2 exercises for shoulders, (3-4 sets, 8-12 reps), 2 exercises for biceps (2-3 sets, 8-12 reps), 2 exercises for triceps (2-3 sets, 8-12 reps).  That to me sounds like a lot, and it seems like you would be working out for more than an hour doing this routine.  I saw another routine where you do 2 exercises for chest, then 2 for back, and then 1 for shoulders, triceps, and biceps.  That sounds like you could get it done within a reasonable amount of time, and it doesn't sound too hard on the body.  What do you think?  Is there something better to gain maximum muscle? Also, would it be good to change up the sets and reps at every workout so the body doesn't adapt?  It always seems like everyone always says the same old thing, 3-4 sets, 8-12 reps.  That seems like such a standard.  I am also thinking about doing an upper/lower split where you do upper body one day, then a rest day, then do lower body, then a rest day, and then do a full body workout.  This way you are hitting every muscle at least twice per week, and you are only working out 3 days a week.  What could be better?  Thanks.

Answer
Dave,

Without knowing more about you, your exercise history, and your goals other than wanting to gain "maximum muscle", it's hard to give you a specific recommendation.  The first program will take a lot of time because of the number of total sets and exercises you would do.  The second program is more time-economical, but you would likely not see as great of gains because you're doing less volume of work.  If you truly want to add muscle mass, high volume work is usually necessary, which is why you see recommendations like the first program you describe.  If that type of training is not possible or feasible for you, then the second program you describe is more realistic.  There's always a trade-off somewhere.

As long as you find a program that you can stick to, that's what really counts.  Then you can always change it whenever you want.  You might alternate between the two programs described.  You might try one for two months, the other for two months, and then decide what works best for you and gives you the results you are happy with.

Hope this helps.