Top/bottom training plan | The best lower body training for muscle growth | Part 2

How to set up a top/bottom workout

We are bringing you a brand new series of training videos in which Radim and I look at how to put together an effective and functional training plan, specifically the "top/bottom" style. This approach allows you to train each muscle part multiple times a week, which is an ideal strategy for promoting the growth of new muscle mass. The first part focuses on an introduction to the training plan and shows you step-by-step the first part focusing on the upper and lower half of the body.

The top/bottom training plan and its benefits

Top/bottom training has proven to be a very versatile and effective training method that suits a wide range of athletes. It is particularly suited to intermediate to advanced exercisers who already have some weight training experience. This style is designed primarily for muscle growth (hypertrophy) but also allows for a moderate focus on strength development. The main goal of this plan is to consistently and effectively load the muscles throughout the week to increase training volume, which promotes muscle growth.

The videos walk you through a detailed workout setup, with the option to customize it to your needs and abilities. The frequency of workouts can be 4-6 days per week, depending on your recovery capabilities and how you have the rest of the week scheduled. We recommend that you plan enough time for rest and recovery, as muscle fiber recovery is crucial at higher exercise frequency.

The possibility of substituting exercises and individual adaptation

Each training plan should be flexible and allow for customization according to the individual needs and physical capabilities of the exerciser. If certain exercises are not suitable for you due to health limitations or if they do not suit you, feel free to replace them with other exercises that target the same muscle group. In the series, Radim will provide you with a variety of alternative exercises and tips on how to customize the plan to meet your needs and goals.

So the entire series is not only a practical guide to top/bottom training, but also inspiration on how to modify your training to be most effective and beneficial for your specific development.

Bottom part two

Training schedule 4 times a week

• Next, we continue with the training of the top of the first part again and then we go round and round. It works out that we always have a day off after each workout.

Training schedule 6 times a week

• Same as the four workouts per week layout, still spinning top and bottom the first workout and then after a day off, continue top and bottom with the second workout. It works out that we always have a day off after the full body workout, this variation is very very recovery intensive. There is a thin ice between a well-done workout and overtraining!

Products suitable for this workout: