It works, it's just less than optimal to only be hitting your muscles 1x per week. Arms and Shoulders can recover super fast so I see no reason not to hit them 2+ times per week
Only two rest days a week is not enough. An upper lower split, a three day/week ppl, or something like chest/legs/arms + back/shoulders is better. Why? Because you get more rest time not just for your muscles but also for your CNS.
It's common to overestimate the frequency a person needs to grow optimally. It is often much less and many lifters may actually be hurting both their growth and their recovery by assuming that the body immediately grows muscle after a workout, grow muscle evenly, and by overestimating their recovery ability. There's also the problem of believing that adding more frequent stimulation will cause a muscle to grow more even though there is no reason to believe such a thing for most people in general.
The major problem with bro splits is simply that bros don't know how to train effectively and it doesn't leave enough rest time. Frequency is not the problem. You can still get the potential growth allowed for by your genetics from lower frequency of exercise. In the long term, if you are training effectively when you are at the gym, you will see the same results within a sufficiently long time period (i.e 3-5 years).
>only be hitting your muscles 1x per week.
Retards actually believe this. >Push movements on shoulder day >Push movements on arms day >What do you mean I worked my triceps on two days?!
>arms are getting worked out with Chest and Back
Right, his criticism was that you're spending the whole day on arms instead of doing something useful...like back and chest.
bro split is good if you're a beginner, but thing is that if you're a beginner literally everything will work
as a natural best pick would be FBW where you plow the shit out of youre entire body, you will produce more growth hormones if you're sore everywhere instead of being sore only on chest after training session
>What qualifies as a beginner?
probably untill you reach like half of 1/2/3/4, that's where i stopped progressing weekly no matter the shitty diet i had and retarded training plan so i had to make a stop and adjust
>What qualifies as a beginner
You haven't done a full linear progression, so you could probably get on one and, at least for a while, increase the weight you're living 3/week
i brosplit but i start every workout with heavy ohp and squat
frequency is king for strength
2pl8 ohp and 3,5pl8 squat 1rm :*~~
then after i did my squats and ohps i do the brosplit
You can do all of that only 3 days a week if you just do compounds, and then you can either rest or do cardio on the 2 remaining days, and then still have 2 day weekend to relax.
for this to work out compared to PPLx you have to add volume that measures up to a full body day, no?
but whatever really... if you are getting enough volume per muscle per week, you can do anything.
Combine the dedicated chest and back day and it's fine. Every other day has you working both sides of the muscle but not chest and back for some reason.
It works fine. The current exercise science meme is that targeting muscles twice per week is the most optimal. Meanwhile most IFBB pros do bro splits. Just do what works best for you. All the popular body building splits are within like 5 percent variance of each other.
It’s good. I think gear matters. I know the mentztards are going to come out of the woodwork, but you need more frequency natty. On gear I can destroy a muscle, take even two weeks off, and come back stronger. That does not happen natty.
My experience, brosplits are very ineffective. I've run the gamut, and there's not much difference between FB/UpperLower/PPL. The problem with FB is that heavy weight on 3 compounds starts to be unsustainable without breaking it into 2x a day sessions.
Something interesting about this argument that a bro split sort of hits certain muscles more than once a week, (e.g. triceps getting hit on chest AND arm day, or shoulders getting hit on chest AND shoulder day) is it assumes that you'll even get a growth stimulus from lower quality indirect work. I don't think it holds water unless you're at the training age where anything works.
And if say three chest pressing exercises are actually enough to produce a growth stimulus for your triceps then you could probably, on your arm day, do a good feeling tricep exercise with a good stretch to failure and then a few partials & essentially be done with triceps. I guess what I'm saying is that if roughly three chest focused presses will grow your tris then a single extremely high quality slightly beyond failure set of direct work probably will too. And if that's true then it makes splitting up muscles to this degree look extra stupid because your arm day would be finished in 10 minutes and you might as well add that on to a different day and train each muscle slightly more frequently due to not taking five workouts to hit everything.
It works, it's just less than optimal to only be hitting your muscles 1x per week. Arms and Shoulders can recover super fast so I see no reason not to hit them 2+ times per week
Only two rest days a week is not enough. An upper lower split, a three day/week ppl, or something like chest/legs/arms + back/shoulders is better. Why? Because you get more rest time not just for your muscles but also for your CNS.
It's common to overestimate the frequency a person needs to grow optimally. It is often much less and many lifters may actually be hurting both their growth and their recovery by assuming that the body immediately grows muscle after a workout, grow muscle evenly, and by overestimating their recovery ability. There's also the problem of believing that adding more frequent stimulation will cause a muscle to grow more even though there is no reason to believe such a thing for most people in general.
The major problem with bro splits is simply that bros don't know how to train effectively and it doesn't leave enough rest time. Frequency is not the problem. You can still get the potential growth allowed for by your genetics from lower frequency of exercise. In the long term, if you are training effectively when you are at the gym, you will see the same results within a sufficiently long time period (i.e 3-5 years).
>Mentzer fingers typed this post
i also Mentzer fingers. cheers
>Arms and Shoulders can recover super fast
If you fuck around.
>only be hitting your muscles 1x per week.
Retards actually believe this.
>Push movements on shoulder day
>Push movements on arms day
>What do you mean I worked my triceps on two days?!
Exactly as anon said, why hit each muscle group only once per week.
PPL is far more intense, and hits far more muscle groups per session and more frequently.
I haven’t worked out in like a year and a half. First time hitting any muscle group I’m sore for like a week. Should I run a split for a few weeks?
PPLxFxx is the way to go
Just lift and eat for a long time
Full body 3-4 times a week is the key to Chaddom.
t. hasn't been working out for more than a couple of months
post body
>legs once a week
>one day just for arms
This bro split is bad, yes.
Push
Legs
Arms
Pull
PLAP PLAP PLAP PLAP PLAP
arms are getting worked out with Chest and Back, retard. Legs arent important.
>arms are getting worked out with Chest and Back
Right, his criticism was that you're spending the whole day on arms instead of doing something useful...like back and chest.
I have a semibro split, : (Monday) chest / bicep / forearms (Tuesday) Back / Legs / abdomen (Wednesday) Tricep / Shoulder / forearm
Training every major muscle group to failure twice a week
I forgot to mention Thats 2 times a week (Monday/Thursday) (Tuesday/Friday) (Wednesday/Saturday) Sunday rest
Actually not bad.
You're deadlifting only 1/week tho, right?
And not doing forearms 4/week, that's just silly
bro split is good if you're a beginner, but thing is that if you're a beginner literally everything will work
as a natural best pick would be FBW where you plow the shit out of youre entire body, you will produce more growth hormones if you're sore everywhere instead of being sore only on chest after training session
What qualifies as a beginner? Im doing good with brosplit but ive only been lifting since july so idk if its still my newbie gains or not
>What qualifies as a beginner?
probably untill you reach like half of 1/2/3/4, that's where i stopped progressing weekly no matter the shitty diet i had and retarded training plan so i had to make a stop and adjust
>What qualifies as a beginner
You haven't done a full linear progression, so you could probably get on one and, at least for a while, increase the weight you're living 3/week
beginner is 3 years of bodybuilding
If you haven't ever stalled and had to change your training, you're a beginner.
i brosplit but i start every workout with heavy ohp and squat
frequency is king for strength
2pl8 ohp and 3,5pl8 squat 1rm :*~~
then after i did my squats and ohps i do the brosplit
You can do all of that only 3 days a week if you just do compounds, and then you can either rest or do cardio on the 2 remaining days, and then still have 2 day weekend to relax.
someone pls
PPLxPPLx works better than PPLPPLx
Full body 3-4x/wk or PPLxPPLx are definitely way superior to Bro Split.
I've been doing ppl for a year and like 3 months, felt better when PxPxLx as a natty...balls to the wall every workout
>balls to the wall every workout
for this to work out compared to PPLx you have to add volume that measures up to a full body day, no?
but whatever really... if you are getting enough volume per muscle per week, you can do anything.
Combine the dedicated chest and back day and it's fine. Every other day has you working both sides of the muscle but not chest and back for some reason.
better yet
also combine shoulders and arms and boom you've created arnold split
I just do bro splits because I'm lazy
PPL + Arm Day
It's the best
chest+tri, back+bi,legs+shoulders(aka lateral raises) 4th day is a comfy cardio day. okey?
>it's not as bad as they say
Very inefficient compared to UL or full body but realistically if it keeps you going to the gym...
It works fine. The current exercise science meme is that targeting muscles twice per week is the most optimal. Meanwhile most IFBB pros do bro splits. Just do what works best for you. All the popular body building splits are within like 5 percent variance of each other.
It’s good. I think gear matters. I know the mentztards are going to come out of the woodwork, but you need more frequency natty. On gear I can destroy a muscle, take even two weeks off, and come back stronger. That does not happen natty.
Back+Bis
Chest+Tris
Shoulders+Legs
My experience, brosplits are very ineffective. I've run the gamut, and there's not much difference between FB/UpperLower/PPL. The problem with FB is that heavy weight on 3 compounds starts to be unsustainable without breaking it into 2x a day sessions.
I've never really done a bro split regardless of how many days I can lift per week.
< 4 days: Full body every day
4 days: PPLF or ULx2
5 days: PPLUL
6 days: PPLx2
Something interesting about this argument that a bro split sort of hits certain muscles more than once a week, (e.g. triceps getting hit on chest AND arm day, or shoulders getting hit on chest AND shoulder day) is it assumes that you'll even get a growth stimulus from lower quality indirect work. I don't think it holds water unless you're at the training age where anything works.
And if say three chest pressing exercises are actually enough to produce a growth stimulus for your triceps then you could probably, on your arm day, do a good feeling tricep exercise with a good stretch to failure and then a few partials & essentially be done with triceps. I guess what I'm saying is that if roughly three chest focused presses will grow your tris then a single extremely high quality slightly beyond failure set of direct work probably will too. And if that's true then it makes splitting up muscles to this degree look extra stupid because your arm day would be finished in 10 minutes and you might as well add that on to a different day and train each muscle slightly more frequently due to not taking five workouts to hit everything.