4 year high volume bro split transformation

CHEST/ABS/CALVES
DUMBBELL CHEST FLYES 5 SETS 10-12 REPS
INCLINE DUMBBELL BENCH 5 SETS 10-12 REPS
FLAT DUMBBELL BENCH 5 SETS 10-12 REPS
PLANKS 5 SETS 40 SECONDS
SINGLE LEG DUMBBELL CURLS 5 SETS 20 REPS

UPPER-BACK/LOWER-BACK
ELBOW FLARED BARBELL INCLINE ROWS 5 SETS 12-15 REPS
ELBOW TUCKED LAT FOCUSED DUMBBELL ROWS 5 SETS 12-15 REPS
LAT PULLDOWNS 5 SETS 12-15 REPS
HYPEREXTENSIONS 5 SETS 12-15 REPS

DELTS/TRAPS
UPRIGHT BARBELL ROWS 5 SETS 12-15 REPS
DUMBBELL LATERAL RAISES 5 SETS 12-15 REPS
BARBELL FRONT RAISES 5 SETS 12-15 REPS
DUMBBELL REAR DELT BENT OVER FLYES 5 SETS 12-15 REPS
DUMBBELL SHRUGS 5 SETS 12-15 REPS

BICEPS/TRICEPS
BARBELL CURLS 5 SETS 12-15 REPS
DUMBBELL HAMMER CURLS 5 SETS 12-15 REPS
EZ BAR SKULLCRUSHERS 5 SETS 12-15 REPS
TRICEP PUSHDOWNS 5 SETS 12-15 REPS
BARBELL FOREARM CURLS 5 SETS 20 REPS

QUADS/POSTERIOR-CHAIN
BARBELL GLUTE BRIDGES 5 SETS 12-15 REPS
ROMANIAN DEADLIFTS 5 SETS 12-15 REPS
BARBELL SQUATS 5 SETS 20 REPS

>Why high volume?
High intensity makes most people quit, you need to build to maximal intensity. Trying to do it week in week out makes people burn out.

>Why no shoulder pressing?
Overhead pressing is not great for hypertrophy, it comes with higher chances of injury thus risking the main key to success, consistency.

>How do you perform squats? ATG? Low bar? Why 20 reps?
Squats are performed specifically for hypertrophy, just above parallel and not locking out and resting at the top. Why 20 reps? Because this allows us to only do 5 sets and still get huge returns.

>How do the sets work? How is progress measured?
You can either do sets across at the same weight or you can do sets ramping up or you can do reverse pyramid sets. In my view its best to do sets across for big lifts you progress faster on and ramping up to a high set on things harder to progress on to drive progressive overload in a more managable top set.

This is 4 years progress. Tried training before but tried the usual SS/SL/531 bullshit

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  1. 1 month ago
    Anonymous

    Pretty good transformation. Did you bulk and cut or what? How’s your cardio/resting HR?

  2. 1 month ago
    Anonymous

    Well done. Weight, height, arm size before and after?
    I've tried doing a high volume hyperophy routine and saw good results for the time frame but I kept getting nagging tendon pain so I dropped the volume. How did you deal with recovery?
    Why isolation before compounds?

  3. 1 month ago
    Mark "Ripped my balls" ToeRippe

    >Overhead pressing is not great for hypertrophy, it comes with higher chances of injury thus risking the main key to success, consistency.
    Not true at all.

    >Squats are performed specifically for hypertrophy, just above parallel
    So you never squatted properly.

    • 1 month ago
      Anonymous

      Pretty on point about the squats. The stretch at the bottom end of the range helps quads grow the most according to all research. Dudes not only doing very low volume on quads, but also gimping his gains by not using full rom. Doing sets of 20 doesn't change the fact it's only 5 decent sets so its a lot of fatigue for limited leg gains.

    • 1 month ago
      Anonymous

      >3
      who said power shitters squat right, the squat is a human movement and there are numerous ways to squat. None are objectively right or wrong. Its jsut a tool, you could remove it all together and just leg press.

      • 1 month ago
        Anonymous

        No, you’re wrong, and I’d love to see Tom Platz punching you in the face for saying this.

        • 1 month ago
          Anonymous

          tom platz was a midget with tiny femurs. He could squat ATG and keep tension on his quads just by his structure. Why would you base your training off a guy who has femurs half the size of your own?

          • 1 month ago
            Anonymous

            5'8=midget?
            also you are wrong, people have tested this shit numerous times and the basic logic adds up - stretch under load = big gains, if you half rep with no stretch = mid gains

          • 1 month ago
            Anonymous

            lol bro, I have 29in quads and a 500+lb deep squat, I know what I’m talking about - and leg press is an inferior movement. I still use it, but it’s no replacement for squats.

  4. 1 month ago
    Anonymous

    >just spend 10 hours a week in the gym bro

    • 1 month ago
      Anonymous

      Each session takes around 1 hour 15 minutes. That is just over 6 hours of training with weights. Usually an hour 5 days a week on the stationary bike. Not much really.

      • 1 month ago
        Anonymous

        so each session takes 2.15 hours. you're a gymcel.

    • 1 month ago
      Anonymous

      I can already tell that you waste way too much time fricking around in your phone in between sets and exercises

      • 1 month ago
        Anonymous

        I'm saying 10 hours a week is too much moron

        • 1 month ago
          Anonymous

          And he's saying the fact you think it'd take 10 hours means you frick around between sets

          • 1 month ago
            Anonymous

            i take 3 minutes between sets. If you don't want to do op's routine and spend 2 hours in the gym, he has to be doing 1 minute of rest or something. which means lower weight
            So you're telling me he got that physique doing low weight low rest time high volume bro lifting?

            Yeah he's on gear

      • 1 month ago
        Anonymous

        If someone ever says shit like that they immediately out themselves as one of two things, a fat moron powershitter or some dyel that’s never been to the gym

  5. 1 month ago
    Anonymous

    This is honestly pretty low volume. Only 5 sets a week for quads, hammies, and 10ish for lateral delts? Decent volume for chest and back.

    Good progress either way

    • 1 month ago
      Anonymous

      Legs are kept lower volume compared to upper body because they are far more hard on the CNS. Also if you want to do cardio to stay fit and raise your tdee, you need to not totally cripple yourself. Cardio is needed to keep your work capacity high.

  6. 1 month ago
    Anonymous

    How has your strength been affected? Do you have any PRs from before and after this way of training?

    also good job on the progress bro

  7. 1 month ago
    Anonymous

    I started doing brosplit recently, why only 2 bicep exercises?
    Are you natty?

    • 1 month ago
      Anonymous

      Volume does not require 6 different exercises. It just requires sufficient sets.

    • 1 month ago
      Anonymous

      no not natty

      Not natty

      yeah

      • 1 month ago
        Anonymous

        What's ur stack bro

      • 1 month ago
        Anonymous

        Where you get it? Gear?

        I’ve been natural my whole life, not sure if I’d get on it bc im already big and in my late 30s so what’s the point but jw

  8. 1 month ago
    Mark "Ripped my balls" ToeRippe

    Weird that he didn't post legs

    • 1 month ago
      Anonymous
      • 1 month ago
        Anonymous

        Squats claim another victim

      • 1 month ago
        Anonymous

        >

  9. 1 month ago
    Anonymous

    Gotta need your current physique with a timestamp, cowboy.
    Or I ain't buying this shit.

  10. 1 month ago
    Anonymous

    finally a decent, good results thread about ISTness. kudos OP you were alright today

  11. 1 month ago
    Anonymous

    what are youre lifts?

  12. 1 month ago
    Anonymous

    >high intensity makes most people quit
    kek have fun being in the most people category. you still look good for a most people

    • 1 month ago
      Anonymous

      i look way better than you.

      • 1 month ago
        Anonymous

        yeah, that's true, and your personality is "i go to the gym" kek. imagine being 1 dimensional

        • 1 month ago
          Anonymous

          That’s exactly the type of shit land whales with over inflated egos say so seethe more and post breasts

          • 1 month ago
            Anonymous

            post list of hobbies outside of gym and I'll post breasts.
            >checkmate

            • 1 month ago
              Anonymous

              >hobbies
              I’m not a child
              I’m a father, I don’t have hobbies. I maintain a household so my kids don’t end up like you

              • 1 month ago
                Anonymous

                You're a soulless worker ant. But hey, society runs on barely-sapient people like you, so I'll thank you for all your hard work.

              • 1 month ago
                Anonymous

                What an amazing comeback. Tell me how fulfilling your life is being a little blackpilled homosexual with zero aspirations or drive, having your mind moulded like plasticine by morons on IST

              • 1 month ago
                Anonymous

                you don't want your kids to be successful? ripppp

        • 1 month ago
          Anonymous

          Seething homosexual lmao

          Jelly as frick

          • 1 month ago
            Anonymous

            >moron alert
            have you tried neck hanging til failure? it will fix your moronation

  13. 1 month ago
    Anonymous

    Not natty

  14. 1 month ago
    Anonymous

    That workout is subpar, I’ve done better in two.

    • 1 month ago
      Anonymous

      Why is it bad

      • 1 month ago
        Anonymous

        It’s not bad, and maybe not even subpar now that I’m looking at it again - but it could be better.

        Chest, I’d change either incline or flat bench to barbell, or better, I’d alternate each week.

        Back looks good but find a way to add pull-ups if you can and work up to weighted ones. Trust me, your back will get stupid wide.

        Shoulders looks good, I’d switch DB shrugs to power shrugs and do them first. Traps respond best to real heavy weight

        Arms - close grip bench and/or dips would be a great addition here.

        Legs - add one more quad exercise, specifically something that targets your lower quads - leg extensions or burnouts on the leg press with your feet low.

        Ok, not as bad as I thought but that’s what I’d do - I’m also hyper adaptive, I recover way faster than most people. If you are too and can hit everything twice per week instead for once without it breaking ya, do it, you’ll get good results.

  15. 1 month ago
    Anonymous

    impressive, anon. good job
    is that all you did for abs? just planks?

  16. 1 month ago
    Anonymous

    >OP dodges all natty questions
    >roiding for this

    • 1 month ago
      Anonymous

      no not natty
      [...]
      yeah

  17. 1 month ago
    Anonymous

    This is one of the best god damn theads in years. I don't agree with it but until I put up I'll shut up.
    good work

  18. 1 month ago
    Anonymous

    hey guys heres my secret to getting muscles:
    >work out for 4 years
    >do steroids
    so anyway buy my book and follow me on instagram

  19. 1 month ago
    Anonymous

    Hmm... taking steroids for a physique that gets overlooked and lost in the crowd of similar mid-physiques in the gym... AND not being strong... so you're literally taking gear to be average... not worth

    • 1 month ago
      Anonymous

      >to be average
      The average person is obese. The average gym goer can't even 2pl8 bench and looks like shit. OP looks good. Cope and seethe

  20. 1 month ago
    Anonymous

    wow who would have thought that brosplits work when you take roids
    damn

    • 1 month ago
      Anonymous

      Post body

  21. 1 month ago
    Anonymous

    >took 4 years with roids to get where I got in 6 years
    Wow

  22. 1 month ago
    Anonymous

    >High intensity makes most people quit, you need to build to maximal intensity
    Yes. And?
    >Trying to do it week in week out makes people burn out.
    If you do too much volume and workout too frequently it can. But otherwise it won't.
    >Overhead pressing is not great for hypertrophy
    It is great for hypertrophy
    >higher chances of injury
    If you're moronic and do shit like try to test 1RM without safeties. Otherwise tell me how I'll get injured just using enough weight to end up within a certain rep range, say 6-10. I just don't see it.

  23. 1 month ago
    Anonymous

    >all these negative posts
    >not a single body posted
    lol
    lmao

    • 1 month ago
      Anonymous

      for what? i literally at no point mentioned that i look better but op used roids, he admitted it, all of his "worth" is thus invalidated. his opinion, his training philosophy, his results, all are negated by the fact that he roided. you can LITERALLY do anything and look like that when you are on gear

      • 1 month ago
        Anonymous

        >still no body posted
        didn't read lol

        • 1 month ago
          Anonymous

          Post body

          >literally do anything and look like that
          Spoken like a true DYEL
          You’ve never seen blaha

          where did i talk about roids you low iq nibba?

          post body
          oh you wont? color me surprised

          • 1 month ago
            Anonymous

            Sure now post yours delusional nattard

      • 1 month ago
        Anonymous

        That’s not true and his results aren’t that impressive, especially after four years. He doesn’t have the best genetics but his workout isn’t that bad. Not perfect but it’s not awful either. Give him some credit.

      • 1 month ago
        Anonymous

        >literally do anything and look like that
        Spoken like a true DYEL
        You’ve never seen blaha

      • 1 month ago
        Anonymous

        where did i talk about roids you low iq nibba?

  24. 1 month ago
    Anonymous

    decent gains but I have disdain for bro splits, I do full body right now, hope I dont eat my words after a year of no progress hehe

    • 1 month ago
      Anonymous

      Do heavy compounds 3x week - squat, bench, OHP, deadlift and you’ll see gains

      • 1 month ago
        Anonymous

        I used to, when I did ss, now I do full body split and im gaining faster than before

  25. 1 month ago
    Anonymous

    Looking like this while being as strong as a 15 year old finishing up his 6 months of SS is like being a sports car with a top speed of 60 mph. A small Chinese city car with loud exhaust, fancy doors, and a spoiler. Dumb and not something to be inspired by, but impressive.

    • 1 month ago
      Anonymous

      >obese powershitter trembles at the sight of abs

      • 1 month ago
        Anonymous

        >you can't be stronger than a teenager without being obese

  26. 1 month ago
    Anonymous

    Good shit bro, LMAO @ the nattygays SEETHING and COPING.
    >Noooo steroids are le heckin cheating dude!

  27. 1 month ago
    Anonymous

    Another thread where someone uses gear and actually looks good and makes gains in the gym. Natties will yet again cope that "this is possible for me" and run their head into a wall repeatedly ignoring the truth.

  28. 1 month ago
    Anonymous

    nobody does the same routine for 4 years bro

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