Brosplits!

[Thatkidnicck]

There is nothing wrong with bro splits. Why does everyone talk crap about them

[Dopey001]

idk wtf is wrong with people ! brosplits ain't that bad ! :/ ..

[Thatkidnicck]

idk wtf is wrong with people ! brosplits ain't that bad ! :/ ..

Where can i contact you. I want to ask you something

[stronktri]

Where can i contact you. I want to ask you something

i know what you're gonna ask

[anonymous]

Where can i contact you. I want to ask you something

lolol at 5'9" and 167lbs and age 17 you're not ready to ask that question

[Thatkidnicck]

lolol at 5'9" and 167lbs and age 17 you're not ready to ask that question

You sick bastards lol

[anonymous]

and because you only work legs once a week, that is what is wrong with bro splits. the only things that get hit frequently enough are your tris and bis in a bro split

[Thatkidnicck]

and because you only work legs once a week, that is what is wrong with bro splits. the only things that get hit frequently enough are your tris and bis in a bro split

Day 1: Chest/Bi

Chest:
Flat Bench: 4 Sets 8-12
Incline Bench: 4 Sets 8-12
Incline Flys: 3 Sets 8-12
Chest Press: 3 Sets 8-12
Dips: 3 Sets 8-12

Biceps:
Dumbbell Curl: 3 Sets 8-12
Hammer Curls: 3 Sets 8-12
Preacher Curls: 3 Sets 8-12
Reverse Curls: 3 Sets 8-12
Overhead Cable Curl: 3 Sets 8-12

Day 2: Back/Traps/Abs

Deadlift: 4 Sets 6-8
Bent over Row: 3 Sets 8-12
T-Bar Row: 3 Sets 8-12
Dumbbell Row: 3 Sets 8-12
Seated Row: 3 Sets 8-12
Close Grip Pulldown: 3 Sets 8-12
Wide Pulldown: 3 Sets 8-12

Traps:
Upright Rows: 3 Sets 8-12
Shrugs: 3 Sets 8-12

Abs:
Leg Lifts: 3 sets 15
Crunches: 3 sets 15
Side twist: 3 Sets 15



Days 3: Legs/Calvs/Abs

Leg Extensions: 3 Sets 8-12
Hack Squat: 3 Sets 8-12
Squat: 3 Sets 8-12
Leg Press: 3 Sets 8-12
Stiff leg deads: 3 Sets 8-12
Seated Hamstring: 5 Sets 10
Lying Ham curl: 5 Sets 10

Calves:
Standing Calf raise: 3 Sets 15-20
Seated calf raise: 3 Sets 15-20

Abs:
Leg Lifts: 3 sets 15
Crunches: 3 sets 15
Side twist: 3 Sets 15

Day 4: Shoulders/Triceps

Shoulders:
Shoulder Press: 4 Sets 8-12
Side lateral: 4 Sets 8-12
Front raise: 4 Sets 8-12
Rear Delts: 4 Sets 8-12

Triceps:
Seated tricep extension: 3 Sets 8-12
Tricep press down: 3 Sets 8-12
Tricep kick backs: 3 Sets 8-12
Close Grip bench: 3 Sets 8-12
Tricep Dips: 3 Sets 8-12

[anonymous]

Day 1: Chest/Bi

Chest:
Flat Bench: 4 Sets 8-12
Incline Bench: 4 Sets 8-12
Incline Flys: 3 Sets 8-12
Chest Press: 3 Sets 8-12
Dips: 3 Sets 8-12

Biceps:
Dumbbell Curl: 3 Sets 8-12
Hammer Curls: 3 Sets 8-12
Preacher Curls: 3 Sets 8-12
Reverse Curls: 3 Sets 8-12
Overhead Cable Curl: 3 Sets 8-12

Day 2: Back/Traps/Abs

Deadlift: 4 Sets 6-8
Bent over Row: 3 Sets 8-12
T-Bar Row: 3 Sets 8-12
Dumbbell Row: 3 Sets 8-12
Seated Row: 3 Sets 8-12
Close Grip Pulldown: 3 Sets 8-12
Wide Pulldown: 3 Sets 8-12

Traps:
Upright Rows: 3 Sets 8-12
Shrugs: 3 Sets 8-12

Abs:
Leg Lifts: 3 sets 15
Crunches: 3 sets 15
Side twist: 3 Sets 15



Days 3: Legs/Calvs/Abs

Leg Extensions: 3 Sets 8-12
Hack Squat: 3 Sets 8-12
Squat: 3 Sets 8-12
Leg Press: 3 Sets 8-12
Stiff leg deads: 3 Sets 8-12
Seated Hamstring: 5 Sets 10
Lying Ham curl: 5 Sets 10

Calves:
Standing Calf raise: 3 Sets 15-20
Seated calf raise: 3 Sets 15-20

Abs:
Leg Lifts: 3 sets 15
Crunches: 3 sets 15
Side twist: 3 Sets 15

Day 4: Shoulders/Triceps

Shoulders:
Shoulder Press: 4 Sets 8-12
Side lateral: 4 Sets 8-12
Front raise: 4 Sets 8-12
Rear Delts: 4 Sets 8-12

Triceps:
Seated tricep extension: 3 Sets 8-12
Tricep press down: 3 Sets 8-12
Tricep kick backs: 3 Sets 8-12
Close Grip bench: 3 Sets 8-12
Tricep Dips: 3 Sets 8-12

1. why would u hit bis with chest then hit back the next day, seems like an easy way to halt bicep growth due to lack of rest and or tear a bicep. all of your pulling movements use back n biceps, your pushing movements use tris, shoulders, and tits. which is why i lol at chest n bicep days, chest and triceps or chest and shoulders makes much more sense.
just do a push, pull, leg routine twice a week for optimal gains

[BlueCamel]

Day 1: Chest/Bi

Chest:
Flat Bench: 4 Sets 8-12
Incline Bench: 4 Sets 8-12
Incline Flys: 3 Sets 8-12
Chest Press: 3 Sets 8-12
Dips: 3 Sets 8-12

Biceps:
Dumbbell Curl: 3 Sets 8-12
Hammer Curls: 3 Sets 8-12
Preacher Curls: 3 Sets 8-12
Reverse Curls: 3 Sets 8-12
Overhead Cable Curl: 3 Sets 8-12

Day 2: Back/Traps/Abs

Deadlift: 4 Sets 6-8
Bent over Row: 3 Sets 8-12
T-Bar Row: 3 Sets 8-12
Dumbbell Row: 3 Sets 8-12
Seated Row: 3 Sets 8-12
Close Grip Pulldown: 3 Sets 8-12
Wide Pulldown: 3 Sets 8-12

Traps:
Upright Rows: 3 Sets 8-12
Shrugs: 3 Sets 8-12

Abs:
Leg Lifts: 3 sets 15
Crunches: 3 sets 15
Side twist: 3 Sets 15



Days 3: Legs/Calvs/Abs

Leg Extensions: 3 Sets 8-12
Hack Squat: 3 Sets 8-12
Squat: 3 Sets 8-12
Leg Press: 3 Sets 8-12
Stiff leg deads: 3 Sets 8-12
Seated Hamstring: 5 Sets 10
Lying Ham curl: 5 Sets 10

Calves:
Standing Calf raise: 3 Sets 15-20
Seated calf raise: 3 Sets 15-20

Abs:
Leg Lifts: 3 sets 15
Crunches: 3 sets 15
Side twist: 3 Sets 15

Day 4: Shoulders/Triceps

Shoulders:
Shoulder Press: 4 Sets 8-12
Side lateral: 4 Sets 8-12
Front raise: 4 Sets 8-12
Rear Delts: 4 Sets 8-12

Triceps:
Seated tricep extension: 3 Sets 8-12
Tricep press down: 3 Sets 8-12
Tricep kick backs: 3 Sets 8-12
Close Grip bench: 3 Sets 8-12
Tricep Dips: 3 Sets 8-12

for the 3rd time, terrible split

and yes bro splits are bad. they're sub optimal for natural lifters, ESPECIALLY for beginners such as yourself.

[s58]

There is nothing wrong with bro splits. Why does everyone talk crap about them

Theres a lot wrong with them

I don't understand why you don't just follow routines already made by experienced people? Follow a proven beginners routine like Babylovers starting strength, then go on a push pull legs like cool cicadas

[syflex]

Theres a lot wrong with them

I don't understand why you don't just follow routines already made by experienced people? Follow a proven beginners routine like Babylovers starting strength, then go on a push pull legs like cool cicadas

Why would a routine made up by pros be proven..

[s58]

Why would a routine made up by pros be proven..

Proven as in proven to get you results and better results compared to other routines.

Do you understand now?

[BlueCamel]

Why would a routine made up by pros be proven..

cause every single one of them is on gear. you can't train the same as they do and expect to get results.

[NatsuDragneel]

What does a brosplit mean?

[BlueCamel]

What does a brosplit mean?

each individual body part on a different day (more or less)

chest, arms, back, legs, shoulders or whatever the retards who use this split do these days

[Nitsua24]

Personally I like high frequency

...but everyone on big boy misc who uses a bro split is fackin huge.

[BlueCamel]

Personally I like high frequency

...but everyone on big boy misc who uses a bro split is fackin huge.

and it probably took them 2x as long to get there as it should have

+ gear aswell so they can train however the fk they want

[Cyrca]

i made maD GainZ on brosplits, Back/bi , chest/tri, legs, shoulders. brosplit but structured. hit legs 2x/week with squats on leg day and deadlifts on back day. Workout however you like, if you want optimal growth/strength gains then confirmed programs are better.
I prefer to enjoy hitting the gym tbh.

[drummaboyyyy]

Personally I like high frequency

...but everyone on big boy misc who uses a bro split is fackin huge.

I guarantee they didn't start out on a bro split. And most are sippin capri sun

[Protected]

Just pick a routine that allows you work each muscle twice a week (apart from legs), as I believe if you work them hard enough in one day, you should be too tired to train them again in the same week.

So I would pick PPL or Upper/lower body split

[Dopey001]

Where can i contact you. I want to ask you something

you can find me here bro .. hit up my inbox

[NatsuDragneel]

each individual body part on a different day (more or less)

chest, arms, back, legs, shoulders or whatever the retards who use this split do these days

And why is it that bad? I am new and the guy who got me into the gym is training an individual body part each day and he got some good size.

[AlacrityH]

And why is it that bad? I am new and the guy who got me into the gym is training an individual body part each day and he got some good size.

Because beginners respond to frequency best. Who's gonna get bigger and stronger faster, someone squatting 3x a week, benching 2x a week or someone squatting and benching 1x a week? Strength is size. If you get strong you'll get big. If you wanna get a stronger squat you gotta squat more often. If you want a stronger bench you gotta bench more often.

99% of personal trainers are useless. They can't even teach proper form. YouTube is the GOAT self trainer.

[s58]

Because beginners respond to frequency best. Who's gonna get bigger and stronger faster, someone squatting 3x a week, benching 2x a week or someone squatting and benching 1x a week? Strength is size. If you get strong you'll get big. If you wanna get a stronger squat you gotta squat more often. If you want a stronger bench you gotta bench more often.

99% of personal trainers are useless. They can't even teach proper form. YouTube is the GOAT self trainer.

This^

[Marombeiro97]

>BLSS
>calorie slurpus
>strech and drink water
>read the sticks

[BlinkTwice]

Your base for argument is unqualified.... Bro splits aren't good, why?

Cuz you can double the amount of work input with using some logic and combining muscle groups that work together anyways.


Stop basing your advice to the public, off one trainer who looks above average.

OP, Don't defend something you are clueless about.