003 Training splits - what to consider when splitting full body workouts into upper / lower workouts
About this episode
In this episode of Hypertrophy: Past and Present, Jake Doleschal and Chris Beardsley examine Clancy Ross’ 1940s split set routine - an early experiment in dividing upper and lower body training that predated modern training splits. They break down how Ross evolved his training by splitting full-body workouts into AM/PM upper/lower sessions and discuss what this teaches us about fatigue management, muscle damage, and cardiovascular recovery.
Key topics:
- How Clancy Ross experimented with splitting his full body sessions into upper/lower
- The two types of supraspinal CNS fatigue (intra-workout vs. post-workout)
- How cardiovascular fitness governs your session capacity
- Why some lifters respond better to either full-body 3x per week or upper/lower 6x per week
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