Progress on a bro split?

[moneyrich]

Has anybody made good progress on a 4day bro split in a decent amount of time?
Asking because i find that i like bro splits better and can go heavier than upper/lower splits even though i know it's not optimal.
So has anybody started with bro splits, still using it and got decent size from it? and if so, how long did it take you?
Also how many sets per body part do you do?

[ZMan45]

As long as your diet is in order and you're training intelligently you can still make great gains. You can make good progress on most programs if you put in the proper amount of work. Not everything has to be optimal all the time.

[sawoobley]

If I don't hit my muscles 2-3x per week my progress stalls. I've noticed on this forum that the people doing splits that are making good progress are doing really high volume programs. Could be wrong though.

[Lvisaa2]

TBH, I have almost always done a bro-split and still incorporate it into my PHAT routine. I have also always done fk tons of volume and heavy weight though.

Plus if you enjoy your routine then I think you can make it work and even if it isn't exactly optimal then you can still make gains and you'll love doing it. I couldn't do a upper/lower split - I'd hate it. Back days in my split make me pitch a tent.

[HunterCML]

OP has fukcarounditis.

[ErickStevens]

I don't know if it's a "bro" split but DC Training was the first program I ever did and it worked great for me.

[juliacheh]

If your split is still based around compounds with progressive overload, and you are able to hit a given bp with sufficient volume/intensity, I don't really see a problem.

[Anabolichef]

[peanut-butter]

You can still make progress with a lower frequency, hitting muscles once per week, provided proper nutrition, rest and you train effectively.

If I don't hit my muscles 2-3x per week my progress stalls. I've noticed on this forum that the people doing splits that are making good progress are doing really high volume programs. Could be wrong though.

I've noticed the same thing. I'm not a big fan of volume, how ever I think if you're going to use a lower frequency, the volume will definitely help.

[jarekd1234]

Why would you want not to make the best gains possible?


best>great

[Christiffer]

Brb, always followed a 4-5 day bodypart split. Cumatmenonbroz! Except when I didn't lift I did a full body p90x type of program. (not Acually p90x)

[MarkVI]

I've basically always done a bro-split. I like it a lot, along with a PHAT hybrid that I run now...more than one way to skin a cat. Why do a split that may be optimal that screws your schedule for other things up and you don't enjoy as much? sounds dumb to me.

I agree with Erick too - DC is the ****

[moneyrich]

OP has fukcarounditis.

Wasn't planning on having an arms day brah.

If your split is still based around compounds with progressive overload, and you are able to hit a given bp with sufficient volume/intensity, I don't really see a problem.

Well yea it's gonna be based on compound lifts and maybe 1-2 accessory or isolation lifts.

[Ryan314]

I'm currently experiencing with hitting each group 2x a week. I've always followed the "destroy once a week" mentality, but I needed to change things up. I usually stick to the once a week type routines during cutting, but in a caloric surplus bulking, twice a week works out.

Right now I'm doing 5 days total -- 3 days in a row involving all the compound lifts, rest day, then an upper / lower body day at the end of the week. It's similar to PHAT (which I may switch to soon).

[jamieapolis]

i enjoy bro splits too, recently gone back to that routine with some tweeks of my own to prevent shoulder imbalances (as it's my main concern about bro splits with lots of pushing and not as much pulling exercises) , don't over think the "optimal" stuff , i think any split will lead to gains with proper diet and intensity as long as you stick to it

[germaine07]

i enjoy bro splits too, recently gone back to that routine with some tweeks of my own to prevent shoulder imbalances (as it's my main concern about bro splits with lots of pushing and not as much pulling exercises) , don't over think the "optimal" stuff , i think any split will lead to gains with proper diet and intensity as long as you stick to it

4 year old thread.