Lil cousin making gains on bro spilt while I do full body and struggle?
Hey Guys,
I have a lil cousin who primarily does chest,bi's and tri's and is making decent gains since he started, don't know the time frame but less than a year I would say. He has always been skinny where I was fat/obese yet he looks jacked or looks better than me. Is this maybe cause he didn't have any or hardly any fat and is growing mainly muscle where I have had the reverse. He is young and lifting is something we talk about and he believes in the bro split doing chest and tris and bi and shoulders like the bible( no effence). So what I am asking is how many of you have done solely the bro spilt or full body3x a week starting out and made good gains or switched to either from the other during novice to early intermediate ? Please specify the programs you did whether on cut or bulk (not that it is relevant if cutting or bulking) but I guess it could provide some context.
Cheers
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06-16-2020, 03:23 AM #1Registered User
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Lil cousin making gains on bro spilt while I do full body and struggle?
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06-16-2020, 03:38 AM #2Registered User
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Don't really see the point of the thread. Especially given how it seems to be stemming from a comparison between two people with zero variables being controlled for, allowing for a plethora of confounding variables.
Just to answer the question though, have done a bro split, with some crappy results. Swapped to SL 5x5 with some veryyyyyyyy slight results. Swapped back to a bro split, got better results than the previous time. Swapped to Fierce 5 novice, had the best results up to that time (All this was over the course of several years). But again, confounding variables. With the knowledge I have now (7 years later), I could easily have tweaked that first bro split to have performed better than it did back then. And again, there were a bunch of accounted variables, so not entirely sure I see the point.Some regular lifting posts (IG) - @rsid_97
My Growth Stimulus Training journal - https://forum.bodybuilding.com/showthread.php?t=175699161
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06-16-2020, 03:52 AM #3Moderator
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It's down to effort and commitment to push yourself forward. Split does matter enough to make night and day difference - but I still say 2x a week or more per bodypart is marginally better than once.
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06-16-2020, 05:47 AM #4Registered User
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You and your cousin have different genetics. Plain and simple.
Lee doing full body or an UL, 2-3x a week per group is much better than once
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06-16-2020, 05:51 AM #5Registered User
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The science is clear that training body parts 2-3x per week is superior to 1x per week for both strength and hypertrophy. That said, there are factors far more important than training frequency, such as adherence and progressive overload. Many beginners get great results doing bro splits, but their results would be slightly better with a greater training frequency, all else being equal.
Personally, I've done:
Fierce 5 Novice - FB 3x per week
Ripped Body Novice - 4 day U/L
Outlift (current program) - FB, FB, lower, upper
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06-16-2020, 06:44 AM #6Han shot first!
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The difference is that your cousin is committed and puts in effort.
Am I therefore become your enemy, because I tell you the truth?
Galatians 4:16
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06-16-2020, 09:57 AM #7The Grammar Nazi
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Please show us the science...Originally Posted by RapidFail
--There are no stupid questions, just stupid people.
--Are you eating while you are reading this? You should be... --hrdgain81
--The proper plural form of the Latin adjective biceps is bicipites, a form not in general English use. Instead, biceps is used in both singular and plural (i.e., when referring to both arms). The form bicep [sic], although common even in professional contexts, is considered incorrect. (from Wikipedia)
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06-16-2020, 10:28 AM #8Registered User
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Different genetics, different diet, potentially different levels of commitment/effort, different degrees of mind/muscle connection.... Etc.
All you can do is to do your best.~ Like Tae-Kwon-Leap, my goals are not a path to a door, but a road leading forever towards the horizon.
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06-16-2020, 10:34 AM #9Registered User
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https://pubmed.ncbi.nlm.nih.gov/27102172/Originally Posted by BG5150
Brad Schoenfeld has a lot of work on this type of stuff. It usually works out to weekly volume being a bigger deal but there is some evidence of 2x frequency being superior.Bench: 365
Squat: 495
Deadlift: 535
Refrigerator Lover
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06-16-2020, 10:38 AM #10The Grammar Nazi
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Thanks. I don't disagree with you, but so many people say so many things about science and studies, but noone ever seems to be able to back anything up.Originally Posted by Ghawk21
--There are no stupid questions, just stupid people.
--Are you eating while you are reading this? You should be... --hrdgain81
--The proper plural form of the Latin adjective biceps is bicipites, a form not in general English use. Instead, biceps is used in both singular and plural (i.e., when referring to both arms). The form bicep [sic], although common even in professional contexts, is considered incorrect. (from Wikipedia)
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06-16-2020, 10:40 AM #11Registered User
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Be smart and learn but ultimately train the way you enjoy to
Hi, uh, we were looking for a muffler for a ‘77 Chevy
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06-16-2020, 12:26 PM #12Registered User
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Even though the data is clear, I think it also comes down to common sense. There is no way a muscle will ever need 7 days to recover.
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06-16-2020, 04:08 PM #13Registered User
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Repped - I've heard it many times from reputable sources, but you saved me having to look it up.Originally Posted by Ghawk21
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06-16-2020, 04:20 PM #14Registered User
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He probably has a better diet and is more consistent. To answer your question though, I’ve pretty much always done bro splits. They’re fun and I’m always consistent and excited to train. I tried full body, U/L, PPL etc. I didn’t enjoy it so didn’t make great progress. Alternatively, I have friends that get excited to train full body, and they get great results that way. You need to train the way that you enjoy, because that is what you will be the most consistent with. Consistency and hard work equals results.
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