Build a Powerful Upper Body with Calisthenics! Upper/Lower Split
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- เผยแพร่เมื่อ 16 ก.ย. 2024
- In this video I lay out and demonstrate the upper body training session that goes with the lower body session to form the upper/lower split.
The lower body session can be found here: • Build killer legs and ...
00:20 How often should you do this?
00:45 How long should you rest between sets?
The 7 movements:
01:30 Hollow Body Pull-Ups
01:47 Uneven/Elevated Archer Push Up
02:11 Fully Suspended Ring Rows
02:36 Support Hold on Rings
03:00 Handstand Push Ups/ Overhead Press
03:27 Hanging Leg Raise (plus a dog cameo by 2 of 3 dogs)
03:40 reverse plank
03:59 I go through the full training session if you want to watch me suffer through it
17:27 Wrapping it up
-
Thanks for watching the video!
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I made a FREE guide that breaks down the "Foundational 8"
These are the 8 types of exercises I do to build a strong, healthy body
And I've included step-by-step video tutorials
You can get it at this link: eepurl.com/gqdPSr
An entirely new challenge! Did the Upper body session today. Going into it I was skeptical thinking how can I possibly get to work out with a single set per body part. I was entirely wrong and I'm completely burned after doing this. Thanks Jerry as you said this is an entirely new challenge. But awesome!
I agree, I thought the same things as I read the research that told me it should work, but I was still doubtful until I actually got in the trenches and did it
This is cool. I realized the importance of progression after your videos. Today I did 100 shoulder tap pushups rather than the normal pushups I'd do usually. It felt good and made the shoulders work a bit more than normal.
Next would be thees archer pushups if I can manage them.
Never going back to normal pushups!
I see that your reverse-plank pullups are not in fullrange. The arms go only till parallel and not further towards the ring. I think it should be very hard. I could only hold the position for maybe 2 seconds and I couldn't move up even an inch. It's true that scapula strength is important for these kinda moves. I should get the standard online dipbars to practice these (rings are not an option).
And I envy your deadhang pull-up. It's so powerful. I could never do even 1 with such form.
As always thanks for your work! So useful and helpful your content is.
As always, Jerry, amazing work. I have a feeling I'll be converting to full body weight training before long.
Patrick J. Colliano it’s very fun for a Change! It’s an entirely new challenge
Amazing video!!! Thank you for all the info I needed to start training. Both the upper and lower body videos were amazing.
You are very welcome!
I am working on putting up “push/ pull/ lower” but it will be able even more advanced Lower
Great and amazing.... Thanks for sharing 👍👍💪
you are welcome and thanks for your feedback, sorry I missed the comment or I would have replied sooner
Impressive.
Much appreciated
Bro. Please make push pull legs routine also like this
I can do that for sure. I should be able to get it up over the next two weeks
Amazing, thanks for the content
You are welcome, sorry for the slow reply
Hey Jerry awesome content big fan will be buying a t shirt soon when I'm lean enough to rock it! Really want to run this program but I need to figure out what to do with the rest of the 3 days what would you recommend to do on these skill days ? Keep it up
You can practice skills like handstands plus some endurance work if you want.
Superb
🙏 thank you
How can i incorporate neck training with upper body training? 😁
Wrestlers bridges are great, just add wrestlers bridges
Hey Jerry, really loving these videos and all the knowledge you're distributing. Just wanted to let you know that at 3:03, it says "Title Text Here" for the exercise.
yoner 😫 lame! I will have to fix it and upload it again. Can’t believe I missed it, thank you for pointing that out.
hi jerry, did you mention the recommend amount of sets?
Iv just found this channel, it’s great. So I am an experienced weight trainer for over 15 years but have always wanted to try bodyweight stuff, I’ll be honest one of the reasons is because it looks awesome.
For an experienced weight trainer but with no proper experience in bodyweight training should I still start at the beginner phase with the 20 minute beginner routine video you have posted?
Hey Jerry …… many thanks for the fabulous, great coaching. Thank you
What is the word you are using? “Hyperchesy”? Not finding that term
Hypertrophy, it just means muscle growth
Lol the first exercise you went and did was the one that I could not do at all yet lol💪
Just scale down in the appropriate playlist. If it’s pull ups then lost start with the active hang/ scapular pulls.
@@JerryTeixeira yes I have seen it through your other page is also on different exercises. Never seen a program so detail that can fit pretty much anybody whether it's intermediate or advanced.. also how to break down your training schedule to accommodate your personal life also.. 💪
Sorry big-time spell check.. you get the hint though
@@JerryTeixeira hey Jerry Ben incorporating your exercise methods to my own and I'll tell you what yesterday was a real good workout worked out my calves had a real good pump going only thing is I couldn't put on my socks this morning LOL
working on my diet also trying to find out what gets me bloated and what doesn't kind of doing an elimination diet it's not easy to work in progress the neatness sent away for so long.. but I've been defying odds my whole life when people said I couldn't I did and this ain't going to change one bit and with your help it's only an extra pump and motivation for myself. I might have overlooked it but do you have any videos on real good bicep workouts.. If so my fault I look more extensively through it. Have a good day man make it count as always!!
Many of these are tough to do while traveling. I often have to make compromises with a lack of equipment
Check my channel, click "full workouts" and I have a session for how to train your back with no pull up bar as well as another video for training the entire posterior chain with zero equipment
@@JerryTeixeira Excellent, will do. I'm ok with sacrificing a bit of time efficiency if there's a viable alternative I can use while traveling. I also have resistance bands, so I'm exploring how I may be able to replace some of these exercise ring moves with my bands. The headstand one is a bit tricky as well.
Do you warm up before this routine? How long would be the pauses between sets if I did 3 sets of each exercise?
Hey Jerry absolutely love your stuff and very informative content How often would you personally use this split on a weekly basis thank you so much
For Upper/Lower Splits 3-4 days a week is the recommended frequency.
If you are doing 3 days a week it would look like this:
Week 1: Upper/Lower/Upper
Week 2: Lower/Upper/Lower
etc. for a total of 3 workouts per week
If you choose 4 days per week then its:
Week: Upper/Lower/Upper/Lower
etc. for a total of 4 workouts per week
You can add rest days whenever you feel like it. Both options are good as they offer more frequency compared to a body part split training only one muscle group per day. You can also use your days off to add in some stretching, cardio, or extra core work. I hope this helps.
It depends. Training each muscle 2x per week is a very good target, so it would be upper, lower, off then repeat that after the one or even two off days
Great info 💪 I mostly do arm wrestling training and I do a lot of static holds for time, slow repetitions a bit like quasi isometrics, do you like quasi isometrics? Like a 20 second lift on a chin up and a 20 second negative.
Yeah they are good. At the end of the day it’s the time that the muscles are under load more than the number of reps performed.
This is awesome , thank you so much. Question? I haven't worked out for about 2 yrs now and I'm really outta shape, should I do my run before or after my work out?
How long is the run?
If the run is more than a warm up of day 1 mile then I would strength train first and run after or at a different time of day
Are you only doing each exercise for one set then resting and moving onto the next movement? Or are you doing multiple sets of say pull ups for example and then continuing?
You can do only 1 set as demonstrated and take the sets to failure, of you can do multiple sets, but remember to back of the failure sets as volume goes up
Hey, love your lower and upper body split workouts. To make it more intense(I have been using them for 2 months), what is you suggestion, more reps or more intense exercises like ring dips,etc
Try to build enough strenght to do 12 reps for any of these exercises and when you’re at 12 reps try to do a harder progression
hey jerry , handstand push ups is really hard for me and feels ineffective for 1 or 2 reps , what exercise can i do to replace it?
You can do the pike press on a chair. Here is a tutorial: th-cam.com/video/Ake56KTAGEU/w-d-xo.html
Hi I like this approach as I am returning back to training after a 2 year gap and significant weight gain.
I would like to add volume due to the goal of wanting to increase hypertrophy. Do you reccomend I add 2 sets beforehand (not to complete failure) for each exercise and then do 1 last set to failure + 15s then past failure set.? Would this be adequate or too much volume and intensity combination?
When do we do a back lever, like superman hold? I do not see it in the lower or upper day split? Are we doing another exercise that works the same area? Thanks! Ooooorahhhh!! MCRD - Sep 1983
Oh yeah, the reverse plank on the upper day is great for posterior chain
Handsome ☺
Thanks
Hi Jerry! For hypertrophy how often would you work out with this uppet-lower routine? Is 3 times a week enough or should I opt for a full body instead? Thanks!!
David, sorry for the slow reply. 3 x a week is solid as long as you see gains in strength and hypertrophy. If the hypertrophy slows you can add some volume. Just remember that hypertrophy is correlated to volume Where as strength isn’t nearly as much, so look at your primary goal and adjusts from there
What are some alternatives to the rings if we don't have access to those?
Are you doing 60 sec between each exercise? Ex after pullups, 60 sec the start puhups?
You can if you need to fit your volume within a set time period. If you rest a bit longer at the same total volume it will be superior for hypertrophy/strength. The reason is that longer rest tends to allow for you to perform more work per set and more work over a session which will lead to better results, but it will take longer so there is a tradeoff
Hey JT, I'm a fan of your youtube channel. Some questions:
1. I can't do hanging leg raise yet. Is the hollow body hold a good replacement?
2. For support hold on rings, can I do dips instead?
You shouldn’t do dips until you have a solid support hold (on rings, dips not in rings are generally fine for almost anyone)
Hollow body is the starting point in the front lever progression playlist and then you move to hanging leg raise. Click playlists on my channel and then look at the front lever playlist, it starts with hollow body
@@JerryTeixeira Got it. I don't have rings yet so I'm doing dips using chairs as support.
If I just want strength and cardio, and not so much hypertrophy, how do I adapt these exercises?
Would you recommend full body 3x a week or Upper/Lower 4x a week? Have weights for lower body
nice video.
how many sets per exercise and how many times per week
Hi jerry can u make similar routine for beginner or those who have just started on rings
The support hold is the beginners position for rings. Also you can scale each of these movements down to an easier movement. On my channel home page look at the 8 foundational movements playlists. Each playlist corresponds to an exercise in these workouts and starts with beginner and moves upwards through the progressions to more advanced
I don't have rings
No pull up bar, no problem! How to train your back with no equipment
th-cam.com/video/5dXttNsFZ7U/w-d-xo.html
Rings for the upper and weights for the lower is how I go about my business.
Upper body workouts consist of:
- Ring Push-ups (10 sets of 10)
- Ring Rows (10 sets of 10)
(Push-ups and Rows are done as supersets)
- Ring Curls (3 sets of 10)
- Ring Extensions (3 sets of 10)
(Curls and Extensions are done as supersets)
Lower body workouts consist of:
- Weighted Squats (10 sets of 10)
- Weighted Calf Raises (3 sets of 10)
Sunday (Upper body)
Monday (Lower body)
Tuesday (Upper body)
Wednesday (Lower body)
Thursday (Upper body)
Friday (Free Training)
Free Training Day (as the name might suggest) is a day where I switch things up to explore other workouts outside of my normal routine. The first five workout days are done in the morning with low-impact cardio done on the evening. On the sixth day, I may do a H.I.I.T. session depending on how I’m feeling.
How do you ensure you are applying progressive overload of everything is always three sets of 10?
@@JerryTeixeira 3 sets of 10 for me is only for the accessory workouts (curls, extensions, and calf raises). In the case for the upper body accessory workouts, how I do progressive overload for those is by changing my angle which consequently adjusts the intensity. From what I've experienced, the more vertical I am with the curls and extensions with the rings, the easier the workout feels. If I want to make them harder, I simply go to a much more horizontal angle. For the calf raises, I don't think that needs much explanation on how I achieve progressive overload.
You probably will gain some imbalances with such a minimalistic routine. You probably need more emphasis on shoulders, and lats for upper body and probably need extra work on glutes and hamstrings with a split squat for lower.
I would make 2 upper and 2 lower workouts, A (your one) and B
E.g:
Upper B:
- 10x10 vertical pull-ups
- 10x10 Pike Push-ups or handstand Push-ups
- 3x10 Reverse ring curl
- 3x10 chair dips (for medial tricep head)
Lower B:
- 10x10 Bulgarian Split squat with longer stance (each leg)
- 5x10 bent knee calf raises.
- 3x15-20 side leg raises (for injury prevention)
Flooding your comments section, but do you do these 2 workout routines every other day ad infinitum, or do you ever take a 2 day break?
Rest will vary by the person, either go upper/lower/off
Or upper/lower/off/off
There isn’t a right or wrong answer, it’s about resting enough to keep yourself fresh for each training session.
what if i cant do pull ups and un even push ups ?
I have playlists from beginner to advanced for each exercise, here is the pushup playlist. Just go to my channel home page and click playlists th-cam.com/play/PL-42i2F4N47s7ybK7bFBaCRND7rz1me3d.html
@@JerryTeixeira thx so much. Also i dont have rings so how can i do support holds ?
@@kiddtay3261 buy one pair. It's not expensive (start from $20-$30)and the most useful training item you will ever have. Really good investment
Thoughts on adding ring dips to this?
Yeah you can replace support position with ring dips. If you look at the rings progression playlist I have, ring dips are the next progression and then after those it would be Bulgarian ring dips.
Cool man. Love the content on your channel. I’m going to be using this workout for the upper section of a full body routine I’m doing. Appreciate it bro
How long did it take you to get the physique you have with calisthenics?
It is enought for arms ?
I don't have rings what can I do?
Hello. So we do just 1 set of each exercise ?
That’s an efficient way to do it, if your primary goal is hypertrophy then you can stop 1 rep short of failure and add additional sets for a higher volume program.
Your arms grow from this? Without isolation?
Yes, although my personal volume is higher than single set to failure. Single set to failure is more of a max efficiency technique no necessarily a max hypertrophic methodology.
Remember that when you perform rows and pull-ups the biceps are being worked just as well as in an isolation lift.
That said, you can certainly add isolation work if you want to increase the total volume of just that group of muscles
@@JerryTeixeira thanks. Got it. How many sets do make? Also upper / lower body?
If your goal is max hypertrophy then the data suggest targeting 10-20 sets per muscle per week. But, if you go 20 you’ve got to make sure you are eating for hypertrophy
He clearly had 3 weetabix for breakfast.
How can I help my wife with hanging leg raise, what is the progression for that?
#2 Front Lever: from basic hollow body to full front lever, this will build a powerful core and anterior chain th-cam.com/play/PL-42i2F4N47ssxYkvWFnl7vj4tiEQZL2s.html
That playlist, first two videos. Hollow body is the key/ foundation for building anterior core strength needed to progress
Thanks!
Upper lower split routine is great. I find on the upper day my grip and forearms fail before my major muscle group I am working. Should I work on grip and forearms on a separate day?
Are additional exercises needed to get large arms?
How old are you?
41
@@JerryTeixeira Respect
Thank you
do you take steroids?
No, I never have, I have been training consistently for over 20 years. I am 25 lbs heavier than when I started, that’s a little over 1 lb per year. You can accomplish a great deal when koi don’t give up and you work at something for decades