When used in the context of progressively overloading the body through increasing total volume and the intensity (e.g., the weight lifted) over time, Bro Splits can provide enough stimulus to promote growth.
While the bro split can be effective for building muscle, especially for beginners or those who prefer focusing on one muscle group per session, it may not be the most efficient method for everyone. Many lifters find better results with routines that increase training frequency for each muscle group.
One of the main reasons bro splits don't work is the lack of frequency. When you only train one body part per day, you may only be hitting that muscle group once a week. This is not enough stimulus for optimal muscle growth. Research has shown that hitting a muscle group 2-3 times a week is ideal for muscle growth.
Everything from your classic “bro split” to even training twice a day, Arnold did it. However, one of his favorite workout splits has been dubbed the Arnold split.
An upper/lower split is the best choice. The Muscle Building Workout Routine is a very good example of an intelligent bodybuilding program built that way, and you could do worse than to simply adopt that. There are also a lot of strength programs designed that way (most variations of 5/3/1, for instance).
Both are solid picks! Bro Split shines for isolating muscles and crushing PRs, while PPL keeps the gains steady with higher frequency. Your vibe matters—choose what fits your goals, schedule, and recovery game.
"Leangains" or 16:8 fasting muscle gain is the mode getting the most attention from muscle builders. In 16:8, you do all your daily eating (your standard daily caloric intake) within an eight-hour window, then fast for the remaining 16 hours.
The pros are that following a Bro Split can allow you to easily focus on one major muscle group at a time and ensure that you hit each muscle group with adequate volume in each week. Oftentimes people will overlook some muscle groups like shoulders which can require a significant amount of volume to grow.
Training biceps with chest allows you to attack biceps from a fresh poison every workout. If you pair the biceps with the back or triceps with the chest, the smaller arm muscles will start their first primary exercise in a fatigued state as they assist the larger muscle group in its exercises.
Why Chris Bumstead Likes It. Professional bodybuilders, including CBum, often use a training routine called the bro split workout. This method involves training one or two muscle groups per workout, five to six days per week. With the bro split, muscle groups get plenty of attention during their designated workout.
The difference is that with a full body workout, you're training the body's major muscle groups multiple times per week (usually between 2-4 times per week, with an average of three workouts/week). Following a bro split, each major muscle group is only trained directly one time.
Subjects were randomly assigned to exercise one, two, or three times a week for 24 weeks, performing three sets of their 80% 1‐RM. This study concluded that once‐weekly resistance training was equally as effective in increasing the strength in older adults as two or three times weekly.
Many fitness enthusiasts and advanced bodybuilders favor the PPL split because it allows them to target specific muscle groups with greater intensity and volume per muscle group than a full-body workout. It also provides adequate recovery time for each muscle group.
Why does everyone hate the bro split? Maybe it's the name association but people love to rag on the bro split. It's been called “useless” by many a lifter, namely because you only get to train each muscle group once a week (unless you double up on certain days).
Push/pull/legs splits are excellent for muscle growth while upper/lower splits are typically best for weight loss, she adds. Schedule: Decide how much time you can realistically dedicate to exercise each week and choose a plan accordingly, says Stewart.
Day 1: Shoulders, Triceps and Abs. Day 2: Back and Rear Delts. Day 3: Rest Day. Day 4: Chest, Biceps and Abs.
One of the biggest mistakes made by gym goers is training two big muscle groups in the same training session. Combining leg and back exercises, for example, requires a lot of energy and puts pressure on the nervous system.
The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.
Incline Bench Press
Perform 15 reps in your first set, 12 in your second, 10 in your third and eight in your last. Lie on a flat bench holding two dumbbells over your chest with an overhand grip. Push up until your arms are straight, then lower under control.
The Arnold split is a six-day workout split in which you train the chest and back, shoulders and arms, and legs twice per week. It's a muscle-building program that's designed to help you increase muscle mass and improve your physique. Because of its high amount of volume, it's only for advanced lifters.
- Beginners: push pull legs for balanced training and faster progress. - Intermediate to Advanced Lifters: push pull legs for better hypertrophy and strength gains, Bro Split for focused training. - Time-Constrained Individuals:Bro Split for fewer days, push pull legs for more balanced growth.
Coleman himself, it was all about hard work and dedication. He typically trained six days per week, focusing on one muscle group per day. For example, he would start his week with chest and triceps, followed by back and biceps. He would then take a rest day before hitting his legs twice a row.
This method provides for high training volume and intensity. Bro Splits can be effective for muscle growth, provided that you are utilizing progressive overload—gradually increasing the weight or resistance over time. They allow for sufficient recovery time between sessions, which is crucial for muscle growth.
The Best Workout Split For Natural Bodybuilding
Lifting weights 3 to 5 days per week works well for most natural bodybuilders and lifters looking to build/maintain muscle or lose body fat. Doing conditioning or cardio 2-4 days a week is great during a muscle growth phase.