{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Hypertrophy Past and Present","title":"045 Training a muscle 2x per week - Full Body vs Upper/Lower","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/7bd89725\"></iframe>","width":"100%","height":180,"duration":5148,"description":"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","thumbnail_url":"https://img.transistorcdn.com/CJhjWFKhcK0h4C11sAyS9S4btLA7VgbHkoTw7LPZHTk/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8wNDVi/MjE1YzM4ZmVlYzZj/OWEwMTA1Y2QwOGY2/ZDU0ZS5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}