What are Bro Splits? The term is used to describe a way of dividing one's training up across a week, specifically as it relates to weightlifting. Generally speaking, Bro Splits divide the training across major muscle groups.
The ``bro split'' is a popular training routine that typically involves training different muscle groups on separate days, often following a schedule like: Day 1: Chest Day 2: Back Day 3: Legs Day 4: Shoulders Day 5: Arms Day 6/7: Rest or repeat Volume and Frequency:
For Beginners: The Bro Split can be easier to follow and less overwhelming, while PPL may offer better results in the long run. For Intermediate/Advanced Lifters: PPL is often preferred due to its increased frequency and potential for hypertrophy.
The reason bro-splits in general are bad is because they usually only have once per week frequency, too few compound exercises and next to no focus on progressive overload.
The term ``bro split'' was invented mainly as a way of criticising guys who did a routine that only did chest, arms, and maybe shoulders, completely neglecting all work on the back, legs, and core while working themselves all into major elbow and shoulder injuries with shitty form.
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.
What is the Arnold split? 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.
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.
WHAT IS HYPERTROPHY? Muscle hypertrophy (known simply as hypertrophy) is an increase in the size of a muscle, or its cross- sectional area attributed to an increase in the size and/ or number of myofibrils (actin and myosin) within a given muscle fiber.
- 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.
Is 6 day push pull legs too much? A 6-day push pull legs workout split schedule is ideal for giving each of the muscle groups adequate days of rest in between training sessions, while at the same time being able to work each area two times per week.
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.
So a classic push, pull, legs program could be a bro split because you're not training the full body in a single workout,” he told me. Arnold Schwarzenegger is often put out there as a bodybuilder who used bro splits to mold a mighty physique.
Choose Bro Split if you love going all-in on long, intense sessions and need extra recovery time. Go for PPL if you're all about consistency, balanced workloads, and keeping the gains rolling all week. Can't decide? Mix it up—Bro Split isolation days + PPL's frequency = the ultimate hybrid routine.
The most common workout splits are: Full Body Workout Split: (best workout split for beginners) Push, Pull, Legs Workout Split: (best workout split for intermediate lifters) Upper, Lower Workout Split: (best workout split for strength gains)
Most guys assume it's for casual lifters who never took the time to learn how to program a proper workout split. That's not the case. 2/3rds of competitive bodybuilders use Bro Splits (study). A well-designed Bro Split can be incredibly good for building muscle, especially in your arms and shoulders.
This holds that regardless of whether you're trying to build muscle, strength, power, or endurance, performing three sets of 10 reps per exercise is a good place to start. The scheme mostly works, especially if you're just starting out with strength training—because everything works in the beginning.
Supersets are a form of exercise where you focus on working opposing muscle groups back to back with little rest in between. An example of a superset would be doing one set of 10 push-ups focusing on your chest and shoulder muscles. Then, immediately do a set of pull-ups focusing on your back and bicep muscles.
As well as loosening the ligaments that protect your dancers' hips and knees, which by the way once done can't be undone, In an over-split, you are pressing the femur bone into the acetabula at a damaging angle and with that much push, you can injure the labrum which can create a tear in the cartilage of the hips.
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.
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.
Chris has always been a fan of unconventional training splits. He likes to spread his training across eight or nine days instead of the traditional seven-day week. For 2024, he is on a nine-day split. However, as a new dad, some flexibility exists to move rest days around if needed.
A classic way to do so is the 12-10-8-6-15 sequence. You start with a lighter set of 12 reps, slap some weight on the bar, bang out 10 reps, add another plate, hit eight reps, then load another plate until you're up to your heaviest set of six reps.
The PPL split is quite popular and it is the most effective at allowing your body to move in a wide range of motions. That being said, it can also be one of the hardest to maintain without proper nutrition, rest or workout-programming. This split is also not ideal if you want to maximize the weight you can lift.