Hi, I’m here to ask if anyone still does a straight up 5 day bro split? I feel like bodybuilding is being over complicated a lot and I don’t know where to go from here. I normally do a 5/6 day push pull legs but always worry if I’m doing too much intensity/volume. I’m currently benching 112.5lgx10, deadlift 135kg x8 and squat 130x8. Am tempted to just simply things and hit each muscle once a week intensely or is this not a good idea?
Thanks
|
Thread: Anyone still do bro split?
-
09-25-2022, 08:53 AM #1
Anyone still do bro split?
-
09-25-2022, 09:25 AM #2
-
09-25-2022, 09:33 AM #3
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,513
- Rep Power: 1338185
I don't see why a higher frequency routine should be more complicated. You could start with a brosplit and shuffle the exercises around a bit over the week. Basically the same contents but with each muscle group being hit more often and with more of the sets being "from fresh".
The first thing I do is separate the chest and overhead presses - and the quad and posterior chain based exercises since there is a lot of overlap between those.
-
09-25-2022, 09:35 AM #4
-
-
09-25-2022, 09:36 AM #5
-
09-25-2022, 09:41 AM #6
-
09-25-2022, 09:48 AM #7
-
09-25-2022, 10:14 AM #8
-
-
09-25-2022, 10:24 AM #9
-
09-25-2022, 10:48 AM #10
Of course people do. Lots of people who don’t do their own research and follow the pros. The biggest thing is how fast you make progress. Training a muscle only once a week yields much slower progress than a less extreme approach. People who aren’t trying to maximize their progress might not care. The best thing I ever did was switch from a bro split to an upper lower.
-
09-25-2022, 10:55 AM #11
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61355
https://weightology.net/the-members-...e-based-bible/
Just read this my guy.
Bro split - If your progress is great on 10 hardsets max per week.
Not much matters for hyp.
For anecdote? After 5 or so years, of hard graft me good eating. It won't have mattered how you got there.Last edited by MyEgoProblem; 09-25-2022 at 11:02 AM.
FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
-
09-25-2022, 11:11 AM #12
-
-
09-25-2022, 11:14 AM #13
-
09-25-2022, 11:35 AM #14
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,513
- Rep Power: 1338185
If there is a difference of opinion between two things that work, it shows that either
a) What they are arguing about isn't important
b) It works for some people but not others.
The answer is always to try it and see. Without self-feedback from your own attempts, you'll never get beyond a very basic level.
-
09-25-2022, 12:18 PM #15
First time I went to a gym was in college, 10 years ago.
Didn't read anything about lifting, just went in there and started lifting.
The machines were intuitive + the popular bench presses and bicep curls.
No programming, no knowledge, I just did mostly upper body 5-6 times a week... maybe I did some legs, I don't remember.
I mean I training each upper muscle each day... very high frequency.
And I have seen results... being young probably mattered.
I had no idea about bro splits.
I noticed in time that people used to work only one muscle in a day and I didn't know why... it seemed boring to be to train only one muscle.
One day, I started talking with an advanced guy who gave me some advice that I didn't ask about an exercise.
And I remember asking him "You only train one muscle each day?"
And he looks at me, surprised, and says "Well, yeaaaah, that's the only way to train...doooh"
Then I started to do some reading on a bb forum {not this, not in English} and many threads started like this "How about my split? Chest Monday, Shoulder Tuesday, Back Wednesday..." and the replies were "No, you don't do shoulders after chest, are you crazy" or "no, don't do arms after back, your bis will not be recovered in 24 hours"
It seemed like rocket science.
Then I gave up on gym for some years.
When I got back, I tried some bro splits for a short while and my two cents:
- I get severe DOMS from it;
- it gets very boring for me after 8-10 sets;
- although I can do very high volume and I believe I have a good work capacity for fatiguing a muscle, all my muscle groups recover after 3-4 days, so I don't see the point of waiting 7 days to work a muscle group again.
Then I discovered this forum who transformed me in the weirdo at the gym who does full body or upper-lower, while everybody is on bro splits or PPL.
The only group I'd like to train on a bro split, with high volume, is back.
- some extensions for the lower back
- several types of rows
- a vertical pull
- reverse flyes or face pulls {shoulders, but can be added to back}
- pullovers
While I hate to do chest on a bro split, after 6-8 sets I'm getting extremely bored.
But some people had success with bro splits, so who am I to judge.
Still, I would do a 4 day bro split, putting delts on other days:
- vertical press on chest day
- posterior delt on back day
- lateral delt on arms day
This way, at least one muscle group gets worked out twice a week, if you lift 5 times a week.I like to learn from the mistakes of the people who take my advice.
-
09-25-2022, 12:23 PM #16
-
-
09-25-2022, 02:54 PM #17
-
09-25-2022, 03:53 PM #18
-
09-25-2022, 05:29 PM #19
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 34
- Posts: 7,535
- Rep Power: 12198
I bro split right now. Gives me good results and I enjoy my training. When I need or want a change, I change. Bro splits get a bad wrap because many people do bro splits poorly. A fullbody workout that focuses on compounds will be better than a bro split that focuses on isolations, but a bro split that focuses on compounds... different story.
https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
-
09-25-2022, 10:09 PM #20
Most guys on splits focus on compounds
chest - it's bench, db, machine or smith press then flies. I've seen guys who do bb flat, bb incline, bb decline all-in-one, "must hit all those three portions of the pec"
shoulders - seated bb, seated db, smith, than flies
back - many focus on vertical pulls and straight arm pulldowns, leaving rows at the end.
arms - no compounds here, only a "how many reps in total can I do today?" contest
legs - indeed, here they do a lot of extensions, some knee flexions, very rarely I see a hinge pattern, only if they drop something, usually most of them start with leg press, fewer with squats or walking lunges.I like to learn from the mistakes of the people who take my advice.
-
-
09-26-2022, 01:45 AM #21
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61355
On Monday we hit chest!
We bounce bench, half rep incline and pump with 6 different flys
On Tuesday we do back!
Lat pull downs behind the neck , some swinging tbar row and a machine row.
On wed, we do shoulders.
2 press machines, Side raises, front raises, side raises. Sides raises, 1 set of rears
On Thursday.. We skip legs because we are blessed to have huge legs anyway and jog once a week
On Friday we do arms.
Curls. Press downs, calfs, more side raises Then we hit the bars and a bag.
Bro split 101FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
-
09-26-2022, 08:57 AM #22
My old college split
Chest/tris
Because chest and shoulders interfere with each other and I need tons of pressing.
Shoulders/back/bi
Because I need to separate shoulders from chest because they need more pressing and front raises.
Legs
At least I have one leg day right
Squats 225. Thinks legs are big enough because I do cardio
-
09-26-2022, 10:01 AM #23
-
09-27-2022, 02:24 AM #24
-
-
09-29-2022, 11:43 AM #25
-
09-29-2022, 11:50 AM #26
-
09-29-2022, 12:32 PM #27
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61355
-
09-29-2022, 12:37 PM #28
-
-
09-29-2022, 01:30 PM #29
It’s more that in the world outside these forums of typical commercial gyms, most bros doing bro splits will make it to the gym 2-3x/week so at best they hit chest, arms and shoulders. And they never get to legs.
Even for serious lifters beyond their 20s, work, life and family get in the way of workouts often enough so if doing 1x frequency, it’s more disruptive if you miss a day or two than some sort of full body, UL, etc.
But yeah, if you hit the gym 5 days like clockwork every week, most people will respond well to a properly programmed bro split. Some still won’t though.
-
09-29-2022, 01:41 PM #30
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61355
For hypertrophy purposes only...
Its not abysmal.
And people who can get away with 12 or less hard sets per week. Can make great size gains.
People who need more (and aren't gassed up..) tend to do better splitting that extra workload into 2+ sessions.
The long and short of it tho it's this. We *those of us who care and/or have coaching exp* try to give the most optimal advice, especially as people generally never last more than a couple of years once the intermediate slowdowns kick in hard and want the quickest gains.
5+ years in of HARD WORK, we probably wont even be able to tell the difference in people who aren't competitive
Fun fact.
Im Doing way less than The average bro split, I've lost 20kg of fat and maintained 99% of my strength and brought up some weak points.. Madness i know..Last edited by MyEgoProblem; 09-29-2022 at 01:48 PM.
FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
Bookmarks