so i have been following an upper lower split for some time and it works great. Ive seen it mention a couple of
times im Aj’s vids or in other posts etc about rotations, i was just wondering
if anyone could give me more info on this, for example do i rotate movements weekly, rep ranges, exercises?
I am currently on a cut which is going great, sticking to
the same exercises, a top set of
8-10 and a drop off set of usually around 12-15.
Any advice would be appreciated.
Hey Dan, thank you for being a member on the site!
So, I would have two rotations - Upper A and Upper B, Lower A and Lower B.
These rotations can have simple changes, for example more back focus/push focus (starting the session with a back move on Upper A and starting with more Pushing moves on Upper B). Same goes for lower body, but consider your lower back loading, so don't hit un-supported rows as your primary movement on upper before deadlifting on Lower the next day! Think logically and monitor your recovery.
As you're on a cut, I'd recommend keeping your movements the same throughout the entire cut to save any new neurological adaptations you have to make during this phase, you want to keep everything as consistent as possible to retain maximal muscle.
Top & back off sounds great, especially if you know how to train very hard, with very good accuracy. Monitor your recovery and your log book, hold onto lifts, these will all be a great sign that you are retaining muscle :)