There is literally nothing wrong with brosplits and training muscle groups once per week
There is literally nothing wrong with brosplits and training muscle groups once per week
There is literally nothing wrong with brosplits and training muscle groups once per week
Am I crazy, or do people stress way too much about which splits they are using? All that matters is that you’re hitting the muscle groups with appropriate volume. The rest is just preference.
Yep. That’s why I just pull an 24 hour marathon lift on each muscle group twice a year. My summer leg day is tomorrow, wish me luck bros.
get off Instagram you braincuck
neither are training programmes
My program:
Monday
-Morning:
— Snatches
— Snatch Pulls
— Squats
— Accessoires
- Evening:
— Clean and jerks
— Clean Pulls
— Squats
— Accessoires
Tuesday
-Morning:
— Snatches
— Snatch Pulls
— Squats
— Accessoires
- Evening:
— Clean and jerks
— Clean Pulls
— Squats
— Accessoires
Wednesday
-Morning:
— Snatches
— Snatch Pulls
— Squats
— Accessoires
- Evening:
— Clean and jerks
— Clean Pulls
— Squats
— Accessoires
Thursday
-Morning:
— Snatches
— Snatch Pulls
— Squats
— Accessoires
- Evening:
— Clean and jerks
— Clean Pulls
— Squats
— Accessoires
Friday
-Morning:
— Snatches
— Snatch Pulls
— RDL
— Accessoires
- Evening:
— Clean and jerks
— Clean Pulls
— Squats
— Accessoires
Saturday
-Morning:
— Snatches
— Cleans
— RDL
— Accessoires
Sunday
Rest - very slow run 10k - saunas.
>expecting anyone to read a fucking grocery list of exercises
nice blog post gay
chest
back
arms + shoulders
legs
rinse and repeat daily, no rest days
abs:never
Damn. Almost same here but I do chest and back on first day. That way arms kinda get a workout first day and last day. i work compressed work weeks and 12 hour day's . On my feet running around all day so only work out in off days.
once the prefix 'bro' was added to anything gym related, estrogen-laden gays who wanted to ditch their pitiful bodies, but still held things against jocks from high school, decided that they had to rebel against shit that worked for millions of people for decades. all of the "science" is based off of studies done with sample sizes so small that they should be immediately discarded, and there are enough of these studies that directly conflict with each other in terms of "best rep range" and "best frequency" that they should all be viewed with suHispanicion. additionally, they ignore the only actual scientific metric that matters, which is empirical evidence, which is why the bro split even exists in the first place. it just fucking works. caring about meaningless shit about how you could maybe potentially build 2 pounds more muscle per year if you do some other system is peak bugman bullshit spewed by people who procrastinate by endlessly researching "the best" method instead of just moving around heavy objects like they're supposed to
We know that muscle synthesis only takes 3 days tops, and that detraining occurs when you don't workout. There is zero reason to ever be hitting your muscles less than once every 72 hours. "Brosplits" refer to once a week frequency programs that retarded freshman so in college, not the sports athletes running 5x5s that their coaches give them.
But that doesn't take into account stuff like stress on tendons and other connective tissue
I don't think it really matters that much unless you're fresh into it after a deload or untrained. If any of these studies were like 2 or 3 years long and they took the same deloads and stuff it would probably all be too scattered to claim correlation.
>Neurotic lowercase twitterfag rant about things that don't exist
Meds
>sample sizes so small they should be immediately discarded
Stopped reading here. It’s always people who never learned any statistics saying this. You see that the sample size is 9 and you think hurr durr 9 is a small number. Read up on statistical significance and what p<0.05 actually means.
a sample size of 9 is literally fucking meaningless against a sample size of millions of people who do something and it works, you fucking nerd
Again, you’re retarded. A p-value of 0.01 means that, if the treatment actually does nothing, there is a 1% chance of the observed results occurring by random chance. Doesn’t matter if the sample size is 6 or 6,000, the p-value means the same thing. Of course, to obtain a low p-value with such a small sample size, there must be a very large difference in results between the two groups. You’d know all of this if you took some time to learn before whining on IST like you’re some expert.
>Of course, to obtain a low p-value with such a small sample size, there must be a very large difference in results between the two groups
those are called outliers, dipshit. they'd be thrown out in a study with any decent size.
>Legs & Shoulders
What did they mean by this?
Sigma routine:
Monday:
Trolling normies with misogynism
Trolling normies with racism
Spread misinformation
Tuesday:
Sigma posting on normie social media
Schizo posting on normie social media
Christ posting on normie social media
(You should do these on different accounts)
Wednesday:
Making people uncomfortable on the street
Chasing women at night (zone 2)
Thursday:
Trolling normies with misogynism
Trolling normies with racism
Spread misinformation
Friday:
Sigma posting on normie social media
Schizo posting on normie social media
Christ posting on normie social media
(You should do these on different accounts)
Saturday:
Making people uncomfortable on the street
Chasing women at night (zone 2)
Sunday:
Rest day but you can still chase women at night, you do you.
I'd have one more dedicated day of chasing women at night (multiple zones), and at least 1 set of evading police
My mistake I forgot to say that I also do full sprints sometimes when I chase them, anyway I live in a small town, so there is not need to evade police.
Sounds like virgin Sigma posting right there.
Chad Sigma Posting.
> Post offensive text as well as schizo posts daily.
> Women slip into his DMs because how hot he looks.
> Cums in and dumps them the moment they act up, no time for shit tests, lmao.
> Make posts about how the women he fucked were crazy and gaslight people into believing that theory.
> Continue schizo posting.
> Only doing push ups and pull ups, no time for gym membership, too busy living the life.
> Work retail cuz lmao, why bother you got the looks already.
A sigma wouldn't fuck a woman, they aren't made for us, keep larping.
You're right.
As long as the muscle group gets adequate weekly sets, it'll grow.
my routine
>squats
>deadlifts
>bench press
>overhead press
>barbell rows
>every day
>as many reps as i can of each before switching to the next
I spent a few years slowly tweaking my program, until it basically turned into the Arnold advanced template
>Monday: glutes, quads/hamstrings, abs
>Tuesday: chest/back, abs/erectors
>Wednesday: biceps/triceps, delts
repeat for Thursday, Friday, Saturday. Sunday off.
Main difference between what I do and Arnie's program is I use supersets (denoted by the /) rather than am/pm shit. It works amazingly well for me. I also do some extra stuff here and there, like adductor/abductor work on leg day when I feel like it. But I don't want to autistically type all that shit out.
>Shoulders on leg day
Do people really? Training shoulders the same day you train chest seems so much more intuitive.
Your front delts do a ton of work on chest exercises, so do triceps
So if you're doing shoulder press after bench pressing for example, you're already fatigued and won't be able to go as hard, compared to doing them on separate days
You guys arguing about STUDIES and SCIENCE are all retarded. Studies can indicate what's true on average (and even then, maybe lol). But it doesn't tell you jack shit about what it does for individuals. Take any study and look at the crosstabs. There are always over and under responders. That could be you, so you have to experiment to find what works best for you.
Studies are for populations. Any conclusions from studies should be interpreted as "probably good enough, but possibly worse than the alternative." They're only a starting point.
The epistemology of science is actually a lot more complicated than throwing clinical trials at each other.
correct. there's also a dozen other things that go into building muscle that don't get taken into account with "this routine vs that routine" stuff
>how many hours of sleep they get
>what they eat and how much they eat
>what they do throughout the day outside of the gym
>hormone levels
and so on. people are a clusterfuck of different variables, and the only one that really matters when it comes to what routine you do is actually doing it
The right one is absolut insane.
It's a bog standard PPL that virtually everyone and their mother does these days
Literally impossible unless you're on gear or moving extremely light weights with light weight high rep.
6-day PPLPPLx GZCL-inspired
>Mon Bench, chest, tris, shoulders
>Tues Rows, back, bis, abs
>Wed Squats, legs
>Thurs OHP, chest, tris, shoulders
>Fri Pullup, back, bis, abs
>Sat DL, legs
>Sun Rest
It just makes sense
rate my 'gram
There's nothing wrong per se but it's suboptimal.
You'll still make gains with a bro split but if you're trying to minmax your routine, higher frequencies like PPL, U/L or Full Body are better
But for maximum growth you should hit every muscle group 2 times per week.
Here’s a dirty little secret about bro splits: they DO train the muscle groups more than once a week. People get so stupid about looking at programs on paper they forget you have to actually run them for them to make sense. If you actually ran a bro split vs just looked at the words “chest, arms, back”, you’d get how it makes sense. Unless you have rigged up a way to train that ONLY uses isolation exercises, training ONE muscle group is going to necessarily result in the training of OTHER muscle groups.
It’s Monday: chest day. You start off with flat bench. Hey, doesn’t that train the chest AND the front delts? It even requires the triceps to come into play too. And then we do some incline benching? Holy cow, even more front delt work. And we could round it out with some decline benching, which calls in some triceps, OR, since everyone knows decline bench is silly and weighted parallel bar dips are better, we do those, which hammer our triceps. Finish up with some flyes: those are just for chest, sure. We do back day tomorrow: why do my biceps get such a pump on back day? Weird. Also, my rear delts are burning from all the rows. Hey, are the rear delts shoulders or back anyway? And then I have shoulder day after that? Lets do some overhead pressing: there go my triceps again. The same triceps I’ll train with some close grip benching on arms day, which hits my chest. About the only muscle group you can argue doesn’t get trained 2-3 times a week are legs, which, given this is a bro split, fits the narrative.
Shamelessly ripped from https://mythicalstrength.blogspot.com/2020/08/on-bro-splits.html
>bro split accidentally possesses some of the properties of an intelligently designed program.
Leg volume/frequency is still shit, especially when brosplit practitioners skip leg day.
How do you figure leg volume on a bro split is shit? There's no set rule for how much volume you can do on a bro split
You can only do so much volume in a single session, especially for your legs. You'll destroy yourself doing all of the volume I do in two 1.5hr sessions in one session. If you are able to do an enormous amount of volume in a single session then your intensity will necessarily be garbage. You're not going to approach failure on set #2 when there's 40 sets remaining.
On the other hand if you can do a Deep Water squat session more than once a week you're not doing it right.
That's fair if you're throwing your posterior chain stuff on a different session. I'm not convinced that brutalizing yourself like that is totally necessary but I suspect it'll work.
science supports Yates and Mentzer
Fuck I actually like Mentzer but I guess this means his method is fake and gay
It's suboptimal but sure. I find ULxULxx to work well for me. I don't need to dedicate an entire day to chest. Your intensity is garbage if you can still do meaningful work after 5 sets of bench and 4 sets of chest press or db bench.
>try SS for the lulz
>get fucking sciatica
>try brosplits
>break all my records
The thing is that if you have a well-constructed bro split that makes use of multi-joint compound exercises for every muscle group day, you are actually working most muscle groups 2-3 times a week. A good triceps day with cg bench and dips is also working chest + shoulders, while a chest day with all kinds of different presses is also working triceps and shoulders, and so on. A good shoulder day with good compounds should be simultaneously a good chest, triceps, biceps, and back day.
The only way a bro split doesn't work is if you're filling up your routine with shitty isolation work. And in response to your idea about training muscles once a week, that may work for a beginner lifter but advanced lifters can and will need to train a muscle group many times a week to see results, which is why some pros advise having full body workouts for every day you're in the gym
>once per week
I'd say that's too little volume, you're literally leaving gains in the table dude.
Twice a week is the minimum for good gains, 3 times per week is better.
There isn't. The lead guy that was "proving" brosplits "don't work" eventually came out and said "my bad guys, all that matters is volume, not frequency. Frequency is only useful as a tool for getting more volume." Shoenfield was his name you'll recognize him if you've watched some gay youtube "scientific" fitness channel like Jeff Nipples.
My problem is that I don't want to do 30 sets of chest in one day, so I do more frequency.