Strength Training Experiment

There are countless training splits and methodologies in the fitness world, each with their own purported benefits. After researching various approaches, I've decided to test the LULU-RRR split (Lower-Upper-Lower-Upper followed by three rest days) to determine its effectiveness for my specific goals and recovery capacity.

Hypothesis

I hypothesize that the LULU-RRR training split will:

• Provide sufficient training frequency (hitting each muscle group twice per week) while allowing adequate recovery
• Lead to consistent strength gains due to the balanced approach between stimulus and recovery
• Improve workout adherence due to the structured 4-day training and 3-day rest schedule
• Result in better overall recovery and reduced systemic fatigue compared to higher frequency approaches
• Allow for higher per-session training intensity due to the focused nature of the split

Protocol

This experiment will run for 12 weeks with the following structure:

• Monday: Lower Body (focus on quadriceps, hamstrings, calves)
• Tuesday: Upper Body (focus on chest, back, shoulders, arms)
• Wednesday: Lower Body (focus on glutes, hamstrings, core)
• Thursday: Upper Body (focus on back, shoulders, arms)
• Friday-Sunday: Complete rest and recovery

Each training session will follow a structured approach:

• 1-2 compound movements (4-5 sets of 4-8 reps)
• 2-3 accessory movements (3-4 sets of 8-12 reps)
• 1-2 isolation exercises (2-3 sets of 12-15 reps)
• Progressive overload applied weekly when possible

Measurements

To track the effects of the LULU-RRR training split, I'm measuring:

• Strength progression on key compound lifts (squat, bench press, deadlift, overhead press)
• Body measurements (chest, arms, thighs, etc.) taken weekly
• Body composition via DEXA scan at the beginning, midpoint, and end
• Recovery metrics (HRV, resting heart rate, sleep quality)
• Subjective ratings of muscle soreness, energy levels, and motivation
• Training performance (volume × intensity) tracked over time
• Progress photos taken weekly under standardized conditions

Initial Observations (4 Weeks In)

• Strength progression has been consistent and linear on all major lifts
• Recovery between sessions feels adequate, with minimal residual fatigue
• The 3-day rest period allows for complete recovery and mental refreshment
• Muscle soreness typically subsides within 48 hours, allowing for productive subsequent workouts
• Training motivation remains high due to the balanced work-rest schedule

Context & Research Background

The LULU-RRR approach is based on several established training principles from the scientific literature:

• Training Frequency: Research by Schoenfeld et al. (2016) suggests that training muscle groups 2x per week is superior to 1x per week for hypertrophy, which this split accomplishes.
• Recovery Dynamics: Kellmann et al. (2018) demonstrated that complete recovery from resistance training can take 48-72 hours, supporting the extended weekend rest period.
• Training Distribution: Colquhoun et al. (2018) found that distributing training volume across multiple sessions may be more effective than concentrating it in fewer sessions.
• Practical Application: The 4-on, 3-off structure aligns with typical work schedules, making it highly practical for long-term adherence as noted by Androulakis-Korakakis et al. (2021).

This approach also draws from coach Mike Israetel's volume landmarks theory and Renaissance Periodization principles, which emphasize the importance of balancing sufficient training stimulus with adequate recovery periods.

Key Insights So Far

• The focused nature of each session allows for higher quality work on primary movements
• The 3-day rest period seems to support both physical and psychological recovery
• Training performance is more consistent compared to higher frequency approaches I've tried previously
• The structured nature of the split makes programming and progression tracking straightforward

Note: These are preliminary observations. The experiment will continue for the full 12-week period before drawing final conclusions.