Upper, Middle, Lower: A Biomechanically Sound Training Split
Year: 2025
Type: article
Abstract: Traditional resistance training splits, such as the Push-Pull-Legs (PPL) method,categorize exercises based on movement patterns rather than anatomical and biomechanicalsynergy. While effective, this structure creates inefficiencies in muscle grouping, leading topotential recovery imbalances and suboptimal muscle activation. This paper introduces andadvocates for the Upper-Middle-Lower (UML) split, a superior training approach that logicallyorganizes muscle groups based on their natural coordination. The Upper Body day focuses on theshoulders (all three heads), triceps, chest, and upper traps, ensuring complete shoulderdevelopment without movement-based inconsistencies. The Middle Body day targets lats, lowertraps, abs, biceps, and forearms, integrating muscles that contribute to pulling mechanics andcore stabilization. The Lower Body day encompasses all lower-body muscles and low backtraining, addressing an often-neglected area in conventional splits. This structure provides betterrecovery, more effective training distribution, and greater adaptability for both beginners andadvanced lifters. By analyzing biomechanics, recovery optimization, and practical applications,this paper demonstrates why UML is a more functional and efficient alternative to PPL formuscle development and overall performance.
Author: Nelson, Adam
Language: English
Subfield: Orthopedics and Sports Medicine
Field: Medicine
Domain: Health Sciences
Open Access status: green
OpenAlex ID: W6949459397
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