A lot of people on here and just about every article raves about the bro split. A typical bro split would look something like this
But this isn't optimal. Science is a wonderful thing. Pro Bodybuilders are the supporters of this program and after all they're huge so shouldn't we do what they do? NO! They aren't normal. They are taking synthetic testosterone and many other things. These steroids, and P.E.D's that the Bodybuilders take increase protein synthesis drastically! Protein Synthesis is basically building muscle. This means after they workout their muscles are building for days upon days!
There are countless studies that have shown for non P.E.D taking people that your Testosterone levels, which causes increased protein synthesis, Is only increased for 48 hours after a workout. The levels are drastically increased immediately following a workout and then begin to lower, reaching normal levels 48 hours after a workout. So what does this mean? It means your muscles are done building 48 hours after a workout.
But why am I sore many days later? DOMS! DOMS is a terrible thing. Pretty much when you workout with a bro split you are hitting a muscle hard, too hard. You only need 6-8 sets to stimulate a muscle into growth. But DOMS occurs when you do too much and the sarcolemma (holds the "muscle" content in place) becomes ruptured and the "contents" spill out into other muscle fibers, and this signals pain receptors. Another thought to be cause is a immune response by white blood cells (basophils in particular). But most scientist think it's the Sarcolemma ripping causing painful stimuli.
So why would you want to stimulate your muscles so much that it causes structural damage and real pain? Not soreness, pain! If science has found out that you need 6-8 sets to stimulate a muscle group into growth, and the fact Protein Synthesis levels are back to normal 48 hours late, why not hit a muscle twice a week?
Now if you experience DOMS then it would be wise to rest because your muscles have to be repaired from the structural integrity being compromised. So in a way the "bro split" does take longer for you to recover but that doesn't mean that you are getting more gains, that means your repairing detrimental damage to your muscles.
Now you will get gains doing the "bro split". I've done it and got gains. But these gains were not as good as hitting the muscle group twice a week. If I could have you take anything from this it would be hit those muscle twice a week. Rather if it's a upper/lower or push/pull/legs, let your muscles grow!
Thread: Bro Split is not optimal!