Think I wanna do a bro split?

[TolerantLactose]

More advanced lifters need more stimulus per bout so a bro split may make sense. When someone who's been lifting "since 2 months" asks about a bro split, I'll default to no.

[air2fakie]

You ain't a bro if you're not totally destroying one muscle per workout.

[coachcalande]

When you’re lifting for THE LONG HAUL, you certainly can afford to experiment.

Go for it, go nuts…just a change can spring new enthusiasm and new gains.

[TAWS6]

More advanced lifters need more stimulus per bout so a bro split may make sense. When someone who's been lifting "since 2 months" asks about a bro split, I'll default to no.

I've seen advanced guys set up spec cycles where they use insane volumes. I still think the extra frequency helps get in that extra volume like Film said. Either way long run, yeah.. meh.



Mon/Fri
arms specialization- Close grip bench 5x5, tri iso 4x12, barbell curl 4x6, hammer curl 4x12... More without breaking? lol

Wednesday- maintenance everything else 2-3 sets

If your arms don't grow with that then idk.

Retire

Ps5 or get on that cell tech.

[Tommy W.]

I didn't read all the replies however when someone asks about bro splits it's like "WHY??".

[BeginnerGainz]

I didn't read all the replies however when someone asks about bro splits it's like "WHY??".

Because why not? Lol

They can be fun.

This is more of a thought experiment than anything.

[MyEgoProblem]

Kreigers well respected research suggests that 8~ hard sets per session for movement pattern/muscle group is about the point you would want to start splitting over a second session.

Mps ain't a big a deal as it was made out to be, nor was high frequency training..
That been said, i and anyone I've coached still always do better spreading work out more over 1.5 to 4 sessions per week-ish. Especially people with strength goals, do better on higher freq.

I admit to all my bias😏

Because why not? Lol

They can be fun.

This is more of a thought experiment than anything.

I find them hellaciously boring 😂

[coachcalande]

Because why not? Lol

They can be fun.

This is more of a thought experiment than anything.

Put it into action. Go nuts with your volume. Take progress photos and keep training notes. Long haul=experiments.

[TAWS6]

Very boring imo because the body isn’t meant to be broken up into bits and pieces. What usually happens is shoulders get trained indirectly every session and you eventually end up injured. Lots of guys from the bro era have shoulder problems now because of that style of training.

[BeginnerGainz]

Very boring imo because the body isn’t meant to be broken up into bits and pieces. What usually happens is shoulders get trained indirectly every session and you eventually end up injured. Lots of guys from the bro era have shoulder problems now because of that style of training.

Going off of that, then all the barbell purist would be right. That all we to do was the basic movements and we will build as much muscle as possible.

Luckily we know that is bullsh!t.

Anyway….

I think bro splits get a bad rep from all the people in the gym who are just going through the motions, and have the same physique year after year. They have no concept of hard work or progressive overload and don’t push themselves.

Put it into action. Go nuts with your volume. Take progress photos and keep training notes. Long haul=experiments.

Well said.

On recharge.

[TAWS6]

Going off of that, then all the barbell purist would be right. That all we to do was the basic movements and we will build as much muscle as possible.

Luckily we know that is bullsh!t.

Anyway….

I think bro splits get a bad rep from all the people in the gym who are just going through the motions, and have the same physique year after year. They have no concept of hard work or progressive overload and don’t push themselves.



Well said.

On recharge.

I trained forever with a bro split and trained hard. They limit weekly volume and you get really sore and don’t grow as well. You can’t really break the body apart like most magazines say. All pushing and pulling goes through the shoulders..Of course there are much better ways to bring up lagging muscles. Helms and McDonald have covered it over and over.

[coachcalande]

How’s this going?

[BeginnerGainz]

How’s this going?

I haven’t put it in to action. I basically added some extra stuff to my existing upper and lower/biceps/forearms workouts

[alain]

How about this

Day 1 Chest/Back
Day 2 Legs
Day 3 Arms
Day 4 Rest
Day 5 Shoulders
Day 6 & 7 Rest


On chest/back you still indirectly hit arms and shoulders
On arm day you can indirectly hit chest or back
On Shoulder day depending on how you feel can throw in a set of squats or leg press or whichever weak muscle group you are trying to grow.

You still have specialization for each body part and you can still hit everything twice a week.