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Forum » Thoughts on bro splits?
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Thread: Thoughts on bro splits?

post 1637103443 04-25-2021, 11:38 PM
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Thoughts on bro splits?

Mine goes like this

Chest/Biceps
Legs
back triceps
then shoulders and some type of full body movement
post 1637103553 04-25-2021, 11:41 PM
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love bro splits, a classic and it works.

Who does chest biceps on same day? usually its

Chest/Tri

Bi/back

Legs

Usually do a dedicated shoulder day if you want them to really blow up
post 1637103583 04-25-2021, 11:42 PM
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back/maybe 2 bicep exercises
chest/tris
legs
shoulders/maybe tris again or ab work

I dont really do much bicep work

thought Id add more context, I deadlift on back day so I push legs two days out since lower back can get pretty sauced and dont want to take away from squats.

I space chest and shoulders apart to let shoulders recover, I go pretty heavy on inclines and dont want to short change my shoulder day.

I dont do much bicep because its a small muscle group and I can already do 50lb db curls for reps if i wanted to, doing variation of curls for a bunch of reps seems like pointless wear on my elbow tendons.

I lift more for strength than hypertrophy
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post 1637103653 04-25-2021, 11:43 PM
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Why do certain retards do chest with biceps and back with triceps?
post 1637103683 04-25-2021, 11:43 PM
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No issue with a split if volume is sensible.

If you're running a 3 hour workout with pink dumbbell finishers then lol @ you.
post 1637104133 04-25-2021, 11:54 PM
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Originally Posted By ftreironmik3⏩
Mine goes like this

Chest/Biceps
Legs
back triceps
then shoulders and some type of full body movement
So you only workout 4 times a week? hitting each body part once per week?



I always thought it was better to hit bodyparts 2x or even 3x per week (if you're doing fullbody)
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post 1637104513 04-26-2021, 12:01 AM
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Originally Posted By bongowongo⏩
So you only workout 4 times a week? hitting each body part once per week?



I always thought it was better to hit bodyparts 2x or even 3x per week (if you're doing fullbody)
Yeah I have thought that aswell, but im scared of turning into a powerlifting homo from doing full body workouts.
post 1637104533 04-26-2021, 12:01 AM
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Originally Posted By bongowongo⏩
So you only workout 4 times a week? hitting each body part once per week?



I always thought it was better to hit bodyparts 2x or even 3x per week (if you're doing fullbody)
It is better to hit body party's twice a week but most important thing u progressive overload. Plenty miscers were achieving great physiques on a bro split back in the day (yes natty)
post 1637104613 04-26-2021, 12:03 AM
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Originally Posted By bongowongo⏩
So you only workout 4 times a week? hitting each body part once per week?



I always thought it was better to hit bodyparts 2x or even 3x per week (if you're doing fullbody)
As a natty it barely matters srs. I've seen great physiques come out of all methods.

Ideally you want maximum return for minimum effort. That's going to vary for each person based on what they've been doing previously and current level of progression. Even then, goals vs available time will differ too.
post 1637104663 04-26-2021, 12:04 AM
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Originally Posted By lolatpaniccels⏩
love bro splits, a classic and it works.

Who does chest biceps on same day? usually its

Chest/Tri

Bi/back

Legs

Usually do a dedicated shoulder day if you want them to really blow up
Yeah, Im a beginner lifter so chest and biceps seemed good because they arent closely related to the same movements so I can be functional the next day. I saw someone else doing the same day so I copied. but chest and triceps seem better because triceps are secondary muscles to the chest exercises.
post 1637104693 04-26-2021, 12:05 AM
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I got great results on a bro split a few years ago, was probebly the best I've ever looked (srs)
post 1637104783 04-26-2021, 12:09 AM
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Originally Posted By stayhomeneet⏩
I got great results on a bro split a few years ago, was probebly the best I've ever looked (srs)
yeah. I was looking at my bro physique a few months ago and was mirin hard. I think my upper lower physique is better now technically, but that could just be a consequence of getting stronger overtime and not the program

I have been considering going back to a bro split recently
post 1637109103 04-26-2021, 03:05 AM
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Each set within a given workout becomes less stimulative for growth than the preceding set, aka diminishing returns within a single workout.
If you're doing 20+ sets per workout, it's highly likely that the after the first half of your workout, your target muscle for the day is so fatigued that the further sets you perform are not maximally stimulative.

It makes more sense to train at higher frequency and therefore improve the stimulus magnitude of each set, meaning you need to perform fewer sets per week (less total work/volume) to get the same gains.

TL;DR:
Bro split too low frequency.
Higher frequency means all sets performs are done when you're more fresh with less fatigue, meaning you get more bang for your buck.
High frequency = more technique practise.
High frequency = necessity for a single workout going well is diminished. Eg. friday was a chitty chest workout. No worries, you can hit it on tuesday again. vs friday was chitty, damn, there goes a whole week of chest training.
post 1637109203 04-26-2021, 03:12 AM
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If your bro split doesnt hit every muscle group twice a week, you're doing it wrong.

my split: chest n back
shoulders n biceps n triceps, forearms
legs
chest n back
shoulders n biceps n triceps, forearms
legs.

6 days a week.
now if you want to beef it up even more:

Monday: legs n chest
Tuesday: shoulders n biceps n triceps n forearms
Wednesday: chest n back
Thursday: legs and n biceps n triceps n forearms
Friday: chest n back
Saturday: shoulders n biceps n triceps n forearms

Brb hitting chest 3x a week. Arms also 3x a week.
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post 1637109273 04-26-2021, 03:17 AM
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Originally Posted By backinthegymbro⏩
If your bro split doesnt hit every muscle group twice a week, you're doing it wrong.

my split: chest n back
shoulders n biceps n triceps, forearms
legs
chest n back
shoulders n biceps n triceps, forearms
legs.

6 days a week.
now if you want to beef it up even more:

Monday: legs n chest
Tuesday: shoulders n biceps n triceps n forearms
Wednesday: chest n back
Thursday: legs and n biceps n triceps n forearms
Friday: chest n back
Saturday: shoulders n biceps n triceps n forearms

Brb hitting chest 3x a week. Arms also 3x a week.
biceps and triceps the day after chest and back? doesnt that cause fatigue since those muscles are already worked the day prior?
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post 1637109343 04-26-2021, 03:20 AM
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Originally Posted By bongowongo⏩
biceps and triceps the day after chest and back? doesnt that cause fatigue since those muscles are already worked the day prior?
No because you didn't hit them directly on chest day. This split lets each muscle group that you train, rest for 48 hours, which is enough.
If you're going to worry about muscles that were ''trained'' indirectly, then you can never hit each muscle group twice or even 3x a week.
With this high volume split (from Arnold Schwarzeneggers book), i got the most results in only 6 months. Went from nonlifter to even my family members accusing me of using juice.
It works.
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post 1637109673 04-26-2021, 03:35 AM
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itt absolutely no one knows what a bro split is

bro splits are only good if you're experienced enough to know how to hit a muscle to a point of true failure imo
Originally Posted By lurker654⏩
High frequency = necessity for a single workout going well is diminished. Eg. friday was a chitty chest workout. No worries, you can hit it on tuesday again. vs friday was chitty, damn, there goes a whole week of chest training.
this is one of the problems with high frequency imo, way harder to go to 100% when you know you're going to have to do it again a couple days later
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post 1637111523 04-26-2021, 05:03 AM
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Originally Posted By backinthegymbro⏩
No because you didn't hit them directly on chest day. This split lets each muscle group that you train, rest for 48 hours, which is enough.
If you're going to worry about muscles that were ''trained'' indirectly, then you can never hit each muscle group twice or even 3x a week.
With this high volume split (from Arnold Schwarzeneggers book), i got the most results in only 6 months. Went from nonlifter to even my family members accusing me of using juice.
It works.
Interdasting. I've been looking for a bro split actually lel.
Originally Posted By backinthegymbro⏩
If your bro split doesnt hit every muscle group twice a week, you're doing it wrong.

my split: chest n back
shoulders n biceps n triceps, forearms
legs
chest n back
shoulders n biceps n triceps, forearms
legs.
How many exercises per body part and rep range?
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post 1637112153 04-26-2021, 05:27 AM
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For enhanced lifters, they’re great.

For natties? They can work, but I’d prefer something with higher frequency. I don’t think it’s optimal for natties to hit a muscle 1x/wk. 2-3x is better imo
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post 1637112173 04-26-2021, 05:27 AM
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Been doing some form of bro split for 15 years:

Chest/bis or tris
Back/bis or tris
Shoulders
Legs
Full body endurance workout

But I'm starting to scale back to one body part per day and losing the full body workout. My joints and tendons aren't what they used to be and I've been having to take a full week off at a time here and there because the tendinitis is getting bad. I think scaling back the volume a bit and having a good long rest between workouts for each muscle group will help.
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post 1637112243 04-26-2021, 05:32 AM
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bro splits work + they are fun. I'm doing PPL now because I like lifting every day. Very flexible, take a rest day when you want, if you have a very busy week you can train everything once instead of twice etc etc. Most important thing for me is to not switch up volume, intensity and exercise selection and order too much, for as long as possible.
post 1637112413 04-26-2021, 05:36 AM
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Originally Posted By bongowongo⏩
Interdasting. I've been looking for a bro split actually lel.

How many exercises per body part and rep range?
For chest i do: flat bench press, incline bench press, db flyes (sometimes substitute it with cable flyes), dumbbell pullovers (and chest dips if i still have energy left)

back: wide grip pull ups, pendlay rows, seated cable rows, lat pull downs

I always superset biceps with triceps: barbell curls superset with tricep push downs, seated dumbbell tricep extensions with seated incline curls, concentration curls with skullcrushers (sometimes i do dips or other tricep exercises, just 3 exercises of each, 4 sets).

Shoulders: Seated Military press, lateral raises, rear delt raises, dumbbell shrugs.

legs: squats, lunges, leg extensions, leg curls (calf raises 6 days a week at the end of my work out)

Forearms: wrist curls, reverse curls.

Stomach: cable crunches, regular sit ups, hanging/lying leg raises (6 days a week)

-
Rep range for upper body usually 8-8-6-6 (but i go to failure on each set so sometimes it's less or more reps)
Rep range for legs is towards 15 reps. My legs respond better with higher reps lower weight.
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post 1637112473 04-26-2021, 05:38 AM
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Originally Posted By thepissening⏩
bro splits work + they are fun. I'm doing PPL now because I like lifting every day. Very flexible, take a rest day when you want, if you have a very busy week you can train everything once instead of twice etc etc. Most important thing for me is to not switch up volume, intensity and exercise selection and order too much, for as long as possible.
I’m thinking of going back to PPL with autoregulation. Been doing U/L for the past ~3 months and I’m starting to feel burnt out
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post 1637112553 04-26-2021, 05:40 AM
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3-day bro-split crew



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post 1637112573 04-26-2021, 05:41 AM
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Back Bis
Chest Tris
Quads
Off
Shoulders Arms
Hamstrings
Off
post 1637112823 04-26-2021, 05:50 AM
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Originally Posted By Ironface⏩
I’m thinking of going back to PPL with autoregulation. Been doing U/L for the past ~3 months and I’m starting to feel burnt out
I feel like U/L produces close to the same gains as PPL but I felt the same, too much to do in one session, brb spreading it out and lifting at higher intensities and focusmaxxing
post 1637113353 04-26-2021, 06:06 AM
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Originally Posted By thepissening⏩
I feel like U/L produces close to the same gains as PPL but I felt the same, too much to do in one session, brb spreading it out and lifting at higher intensities and focusmaxxing
This is my reasoning too. It’s the reason I stopped doing full body workouts.

This allows for higher intra-workout volume for those particular muscle groups in less time. I’ve been slacking on cardio recently and this is why. After doing an hour+ of weights, I don’t always feel like running. I often simply run out of time, especially when I lift before work. With PPL, I can get a solid weights workout in ~45mins - and with fewer exercises to get through, I’m probably going to have more enthusiasm going into each one.

Versus “hell yeah let’s smash this bench press....and then rows.....and then overhead presses......and then pull-ups........and then triceps......and then biceps”
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post 1637113423 04-26-2021, 06:09 AM
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2-3x a week full bodies is the GOAT.

brb hit every single muscle group at least twice
brb never miss leg day
brb farmer walks and other functional training instead of 1,000 bicep curls
post 1637113603 04-26-2021, 06:14 AM
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Originally Posted By bongowongo⏩
So you only workout 4 times a week? hitting each body part once per week?



I always thought it was better to hit bodyparts 2x or even 3x per week (if you're doing fullbody)
I didn't read the whole thread (again). But to answer your question, if you can hit only one body part per week then it means you're consistently lifting weight close to your max using enough hard sets, which WILL require MORE time to recover!! You can't hit body parts 3x a week consistently with very heavy weight AND hard sets and then expect to recover too quickly with this method. Your strength level wouldn't be as good if you could recover regularly and over time (i.e; combining powerlifting and "traditional" bodybuilding/bro sets in each session requires more time to recoup from "trauma"). The more intensely you work, the more you need to recover.
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post 1637113633 04-26-2021, 06:17 AM
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Originally Posted By bongowongo⏩
So you only workout 4 times a week? hitting each body part once per week?



I always thought it was better to hit bodyparts 2x or even 3x per week (if you're doing fullbody)
I tried this for a couple years and didn’t see any difference.

Recently went back to bro split cause I enjoy it more.
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