Hypertrophy Past and Present 003 Training splits - what to consider when splitting full body workouts into upper / lower workouts
20 snips
Jun 8, 2025 Explore the innovative training methods of Clancy Ross from the 1940s, who pioneered splitting full-body routines into upper and lower workouts. Discover how fatigue management and muscle recovery have evolved, including insights into supraspinal CNS fatigue. Learn how cardiovascular fitness influences training capacity and why individual responses to workout splits matter. The discussion emphasizes the importance of exercise sequencing and tailoring routines to personal needs, offering practical advice for optimizing performance and recovery.
AI Snips
Chapters
Transcript
Episode notes
Clancy Ross's Early Upper/Lower Split
- Clancy Ross split his long circuit-style full-body workout into upper body in the morning and lower body in the afternoon to manage fatigue.
- When his cardiovascular fitness improved, he returned to combining these into a single session.
Cardiovascular Fitness Governs Fatigue
- Supraspinal CNS fatigue during workouts mainly arises from cardiovascular system limits and metabolite accumulation.
- Cardiovascular fitness determines how many sets one can complete before fatigue limits performance.
Two Supraspinal Fatigue Types Explained
- Post-workout supraspinal CNS fatigue arises from muscle damage and inflammation, unlike intra-workout fatigue from cardiovascular strain.
- People with strong cardiovascular fitness but poor muscle damage recovery may benefit more from combined full-body sessions with rest.