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

We've prepared a new series of videos in which Radim and I will take you step by step through how to create an effective training plan. In today's episode, we'll focus on an introduction to top/bottom style training. We'll show you how to train muscle groups multiple times a week and promote muscle growth!

The top/bottom training plan is extremely versatile and works great for both intermediate and experienced exercisers. In this video, we explain in detail what strength/volume training can look like and how it can be set up for 4 to 6 days a week, depending on your recovery and time availability. This style is designed mainly for hypertrophy, with less emphasis on strength, so it's ideal for those looking to gain muscle mass.

Some exercises have multiple sets, so it can be effective to use the pyramid style - gradually increasing the weights and, when you can't take it any further, incorporating dropping sets. Think of this plan as inspiration -if some exercises don't suit you or aren't suitable for your health, feel free to substitute them. The important thing is that you feel the correct muscle involvement. And now there's nothing to do but get to work and keep improving!

Top 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 after a day off, continue top and bottom 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-trained workout and overtraining!

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