full body bros win again

bro split btfo
seems 5x beats 2x

https://mennohenselmans.com/high-resistance-training-frequency-enhances-muscle-thickness-resistance-trained-men/

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  1. 2 weeks ago
    Anonymous

    Don’t care

    Still training every muscle only once a week

    Still more jacked than all the science based lifters

    The only thing science based people have right is CICO and macros

    When it come training though, exercise science is utter dog shit, high frequency isn’t even practical, you can’t train everything fairly and appropriately with high frequency, something has to suffer… training low frequency ensures you can blast each individual muscle and despite waiting longer to train it again, you at least stimulate growth when you train it

    The problem with high frequency is that how the frick are you supposed to train every single muscle with intensity and actual stimulate growth… when you’ve got to worry about also training everything else too… it just doesn’t make sense logically.

    You only have so much energy to expend everyday in each session, you can’t expect to have good gains when you’re training everything multiple times a week, you would just end up half-assing in order to get through the lifting sessions

    On a brosplit I only have that 1 day to train the specific muscle for the week, so you best bet your ass I’m going hard as frick on it to ensure stimulation and growth

    • 2 weeks ago
      Anonymous

      Sounds like PPL beat your ass lmao

      • 2 weeks ago
        Anonymous

        PPL is dog shit.

        You never get to train your arms or shoulder properly on it.

        Every PPLer has
        >no deltoids
        >no arms
        >no calves

        Why? Too much energy expended on Chest/Quads/Back so the other muscles suffer.

        • 2 weeks ago
          Anonymous

          Same anon, my only issue with PPL is having my bench press on the same day I do shoulder presses.

          • 2 weeks ago
            Anonymous

            Why not change and optimize it then?

        • 2 weeks ago
          Anonymous

          here's how you fix PPL
          on pull day, do triceps instead of biceps
          on push day, do biceps instead of triceps
          alternate shoulder/chest focused push days
          do 20 minutes of Stairmaster after leg day for calves

          • 2 weeks ago
            Anonymous

            I've thought about doing this, but I'm not sure if it beats ULA since I have twig arms.

        • 2 weeks ago
          Anonymous

          >PPL is dog shit.
          PPL is great if you know what you're doing. There is little to no difference between splits.
          >>no deltoids
          >>no arms
          That's because they tend to do Rows or BP first and put delts or arms last on their respective days.

          If you arms aren't growing as well, try fixing your form and doing arms first. You can swap presses for isolations to prevent any problems related to exhausted triceps or biceps. Likewise, if your delts aren't growing, do delts first. You can change exercises to make the changes in order and exercise orders from day to day. It's not going to hurt progress. You just have to do them correctly and you'll progress either way. For example, if you're doing
          >BP
          >Lateral Raises
          >Triceps Extensions
          for push day and you find your Delts are lagging, maybe you can try
          >OHP
          >Dips
          >Pec Flyes
          instead. Or perhaps
          >Upright Rows
          >Extensions
          >Flyes

          It's common for people to train ineffectively in some exercises. For example, most people do curls ineffectively; going all the way up so that they take tension off the biceps, going all the way down so that the joint locking takes tension of the biceps (you also put more tension on the tendon which leads to snap city), swinging the weight, lifting their arms, and not doing the negatives.

          • 2 weeks ago
            Anonymous

            > For example, most people do curls ineffectively; going all the way up so that they take tension off the biceps, going all the way down so that the joint locking takes tension of the biceps
            Shit are you not supposed to do that? I really dont know how to do isolation movements apparently

            • 2 weeks ago
              Anonymous

              No. You don't have to do that. Plus at the top of the motion, there's also active insufficiency. The myosin and actin bridging is reduced because the myofibrils start to overlap too much so you don't recruit the muscle fibers you want.

          • 2 weeks ago
            Anonymous

            I’ve never understood this complaint about PPL. Do your compounds, then hammer your bis or tris with isolations. That should add mass to your arms effectively.

        • 2 weeks ago
          Anonymous

          post body

        • 2 weeks ago
          Anonymous

          This is why Arnold split is superior, I did PPL when I started and it was wrecking my CNS with too much chest/back shit, you can never have enough time to exclusive hit arms, my biceps and triceps blow up on Arnold and you still have enough volume for chest, that said I've always felt like my back wasn't getting enough on both splits

    • 2 weeks ago
      Anonymous

      You sound like a weak mind tbh. Although your comment is a perfect example of why bro splits persist despite being suboptimal and easy to stall on (assuming no roids) - they’re easier.

    • 2 weeks ago
      Anonymous

      It’s all good brother, when I first started that’s all I could do too. Keep at it, and soon you’ll be able to lift for real!

    • 2 weeks ago
      Anonymous

      Alright homosexual, time to stop fricking around with “muh once per week” bullshit. I’m convinced Mike endorsed that to troll stupid fricks like you. But I’m here to help. I have developed a training program. It’s my own design. Most of you will not be able to handle it. But I’m going to run it on myself, and obviously post before and afters. My terms will come then, for those who want real gains. All I’ll reveal right now is that if I’m right (I am), dieting in the cutting sense will be a thing of the past. Of course, you have questions.
      >is this pasta?
      No. Though I posted it a couple days ago to spread the word, for which you will be grateful upon seeing the results.
      >is this natty?
      Obviously. There’s no point in a powerhouse program like this if it’s just “hurr durr, be a roidtroony.” Roidtrannies are all homosexuals anyway.
      >how hard is it?
      Frick you. You’ve just disqualified yourself. What a stupid question. It’s revolutionary, not sorcery. You’re gonna work your ass off, which is why most of you won’t be able to handle it.
      >how much time does it take per session?
      It’s not my fricking fault your dumb ass churned out a kid and now you have to worry about time. Shoulda pulled out. Either dump it with its mom or shut the frick up about how long a session is. Actually just shut the frick up either way.
      >please just tell us!
      No. I have to complete my experiment first. I’ll return in 90 days starting from this coming Monday.

      • 2 weeks ago
        Anonymous

        ok anon, looking forward to see the results

    • 2 weeks ago
      Anonymous

      thats why you periodize, dumb homosexual. Like every other athlete in existence. If you aren't getting 15-20 quality sets in that one weekly workout, it's not efficient. I am supposed to believe some mongoloid that can't even bench 225 and couldn't even get a pump if his life depended on it, is supposed to hit chest or triceps with 15-20 QUALITY sets in one hour? Fricking LOL.

      Please don't say you look better than anybody when we both know you can't even lift 1/2/3/4 for 5 reps. And that shit is beginner weight.

    • 2 weeks ago
      Anonymous

      Don't listen to the NEETs, bro. Once a week is plenty. Just keep doing it and upping intensity and you will grow. Some people think there are shortcuts, but there aren't.

    • 2 weeks ago
      Anonymous

      muscle protein synthesis lasts only for 48-72 hours AT MOST for naturals. brosplit is completely fine but just know that you are purposefully handicapping yourself by 50% AT MINIMUM. You look the way you do WITH a 50% handicap. You could have achieved your gains in half the time if you didnt train on a brosplit as a natural.

      Thats why roiders prefer brosplit, because when you take steroids your muscle protein synthesis lasts for the entire week. Its beneficial for roiders to just completely abolish the muscle and then let it grow for 7 days. but you dont get this luxury as a natural. the muscle stopped growing after 2-3 days and then its just waiting to be trained again. once more, its completely fine and brosplits work but you could have achieved the physique that took you 4 years in just 2 years if you trained le optimally.

      • 2 weeks ago
        Anonymous

        tendon recovery takes longer. also overall fatigue can take way longer to recover (even if you keep volume/intensity low per session).
        >you are purposefully handicapping yourself by 50% AT MINIMUM
        no, you can't conclude that just from muscle protein synthesis elevation periods. if what you're saying is true, then studies wouldn't show high and low frequency to give the same size gains with equated volume. the amount of volume per session is limited if you have less time to recover. also, the stimulus induced by a session that's done multiple times per week can be diminished due to desensitization.

        • 2 weeks ago
          Anonymous

          > b-but m-muh tendons MOMMY!!!!
          Pussy if you waited for tendons to fully recover you would train once every 2-4 weeks which I'm sure you'd love.

          That anon is wrong about 50% but it is a big difference, even if less than 50%.

          • 2 weeks ago
            Anonymous

            Funny how you only commented on the tendon recovery, while ignoring the points on stimulus desensitization, overall fatigue, and the fact that most studies don't show a difference when volume is equated.

      • 2 weeks ago
        Anonymous

        >brosplit with two a day sessions
        bodybuilding solved

    • 2 weeks ago
      Anonymous

      Brosplit is fine but shrinking a week down to 4-6 days and tailoring your lift selections, volume and intensity to what personally suits you will always be superior.
      I think PPL sucks too. I like U/L and full body permutations tho

    • 2 weeks ago
      Anonymous

      Im not a brosplitter but Im still surprised to see all the replies thus far shitting on you. Here's what I think happens on brosplits
      1) You do enough work to grow
      2) You don't need a whole week to recover but
      3) Using the muscle in incidental activities, (like leg drive on pressing, chest+triceps getting marginally worked on pullovers/pulldowns, bis getting marginal work on back day, upper back getting marginal work when you squat ETC manages to stave off atrophy which would normally start happening a few days before the 7 days are up. So you do enough work to grow, you recover almost always in less than a week & incidental muscular involvement on other days keeps you from any backsliding.

      Personally I just train each muscle about every 5 days but bro splits aren't the absolute worst of the worst, just marginally inefficient.

    • 2 weeks ago
      Anonymous

      >exercise a muscle only once per week
      >expecting to make any gains
      Kek

    • 2 weeks ago
      Anonymous

      > WAAAAGH b-but MOOOOOM!!! LIFTING IS TOO HARD MOMMY!!! I-I D-DON'T H-HAVE... LE ENERGY
      Lmao what a perfect example of exactly the kind of pussy ass homosexual who does brosplits. No, you're not bigger than anyone unless you're blasting roids which looking at how mentally weak you are, is probably the case.

      • 2 weeks ago
        Anonymous

        You stutter while doing groceries and look away when women look at you. Lifting is all you have you fricking NEET Black person gay homosexual. Some of us have actual life and lifting weights is just addition.

        • 2 weeks ago
          Anonymous

          > Some of us have actual life
          Lmao. He's calling having le wife and some useless kids a life and then has the balls to say something about women. You may as well be an incel, since any pussy other than your wife's bear cave is unavailable to you forever.

          But that's fine if you have different priorities, just don't claim brosplit is better than literally anything. If you didn't you wouldn't get 12 people making fun of you.

          • 2 weeks ago
            Anonymous

            Tldr

            • 2 weeks ago
              Anonymous

              >types a wall defending his shitty lifting routine
              >presented with two small paragraphs
              >tldr
              Makes sense why you train a moronic program now. Sigh…post body, with timestamp obviously. We’ll get this wrapped up.

              • 2 weeks ago
                Anonymous

                not him but how do you explain the thousands of drug using and natural bodybuilders who built world class physiques training each muscle once/twice a week with brosplits if brosplits are moronic?
                even muscles that are only stimulated once a week in brosplits like the quads which are not even hit with any indirect work in other days of the week seem to grow fine on brosplits
                if that type of training is so dumb and useless how come the best physiques today drug free or not are built with such training?

              • 2 weeks ago
                Anonymous

                Once again, body and timestamp.

              • 2 weeks ago
                Anonymous

                >Still more jacked than all the science based lifters
                You can't just make claims like this and not post body

                Not posting body is the only way he can make claims like that.

                so why don't bodybuilders ever use full body splits and 100% of them use bodypart splits at the elite level the vast majority of which are actual brosplits?
                still don't have an answer for that?

              • 2 weeks ago
                Anonymous

                1. bodybuilders are on roids while you aren't
                2. They built the vast majority of their gains with getting stronger on compounds and doing a 3-4 day split or full body. Making sure to hit each muscle group 2-3 times a week.
                The only do these volume routines before shows. And they do it after they've already built 90% of their muscle mass

              • 2 weeks ago
                Anonymous

                >1. bodybuilders are on roids while you aren't
                drug using and natural bodybuilders alike use only bodypart splits, every single one of them at the elite level uses bodypart splits and almost all of them use brosplits specifically regardless of their natural status

                >They built the vast majority of their gains with getting stronger on compounds and doing a 3-4 day split or full body
                you don't know what all of them did from the start because we are talking about a pool of thousands and thousands of bodybuilders since at least the 1970s
                >The only do these volume routines before shows
                brosplits have basically the same amount of volume if not less than full body splits used in these studies and you have people claiming high frequency is better because it allows you to do more volume and using studies with 20+ sets per muscle a week as evidence
                brosplits aren't inherently high volume
                bodypart splits are used throughout the year by bodybuilders because they are easy to recover from

              • 2 weeks ago
                Anonymous

                Body and timestamp.

              • 2 weeks ago
                Anonymous

                NTA but i am convinced from personal experience and reading the science on the matter and listening to countless pro BBs that there is simply not one way to hypertrophy. It depends on your individual genetics which anyways define 99% of the outcome.
                The only way to find out is trying it out yourself. In my experience as long as you train hard enough and push the frontier in the equation hypertrophy = metabolism + intensity + time under tension and you are consistent and avoid overtraining and get sleep, nutrion, water right and avoid wear and tear you get minimum 80% of the genetically possible results which is enough for 100% of the natural recreational lifter

                Btw, its pointless to huff and puff about single studies. Science (which is a cult) does not work that way. you do studies and once there are A LOT you do meta studies to see what the general take away is. So its pointless to follow each study that directly contradict each other, you have to wait years to decades to get reasonable results on a meta level and even then there are countless problems (conflict of interest, averaging out mankind, but you are not exactly the average most likely, etc).

                what makes this hobby fun is trying things out, getting better. most of you are boys but eventually you will realise that you are not ruled by warrior kings but clipped 90 year olds and that live is about so much more than lifting weights. Never lose sight of what really matters.

          • 2 weeks ago
            Anonymous

            Having a family is the best life and no amount of pathetic incel teen angst-tier response will convince otherwise. But yeah having a family to get in the way of 16 hours of screen time everyday is brutal wouldn’t recommend bro keep vidya gaming and fighting the system kek

    • 2 weeks ago
      Anonymous

      >menno incelmans
      >9 subjects per group
      >1 study
      lmao

      that dude has been training full body 3-7x a week for a decade now and he still looks like a completely average gym rat following the complete opposite of this advice
      I used to follow his advice too, it doesn't correspond with reality

      this
      frick these "science based" morons
      frick menno incelmans
      frick israelite israeltel
      frick brad SHOAnfeld
      frick jeff manlet
      frick greg cuckols
      tom platz was right, if you train hard you need the recovery nothing else matters not your stupid ass theories or interpretations of isolated study findings from short term training protocols using flawed measuring methods(that don't account for inflammation/edema)
      there are studies showing training muscles once a week as superior to training them 3-6x a week too

      muscle protein synthesis lasts only for 48-72 hours AT MOST for naturals. brosplit is completely fine but just know that you are purposefully handicapping yourself by 50% AT MINIMUM. You look the way you do WITH a 50% handicap. You could have achieved your gains in half the time if you didnt train on a brosplit as a natural.

      Thats why roiders prefer brosplit, because when you take steroids your muscle protein synthesis lasts for the entire week. Its beneficial for roiders to just completely abolish the muscle and then let it grow for 7 days. but you dont get this luxury as a natural. the muscle stopped growing after 2-3 days and then its just waiting to be trained again. once more, its completely fine and brosplits work but you could have achieved the physique that took you 4 years in just 2 years if you trained le optimally.

      >B-BUT MUH MUSCLE PROTEIN SYNTHESIS
      muscle damage limits your ability to recruit high threshold motor units in the following days so it doesn't fricking matter if you THINK muscles stop growing 2 days after training them (1 set to failure stimulates myofibrillar protein synthesis for 29h, 3 sets stimulate it for at least 48h, and there is one study showing myoPS rates above baseline after a high volume session lasting for several days) because you won't be able to recruit those HTMU's again several days later due to damage driven fatigue which seems to peak 48-72h after training a muscle hard let alone go back to baseline and this is even more true for muscles like the biceps/triceps/pecs

      > b-but m-muh tendons MOMMY!!!!
      Pussy if you waited for tendons to fully recover you would train once every 2-4 weeks which I'm sure you'd love.

      That anon is wrong about 50% but it is a big difference, even if less than 50%.

      tell that to the bulgarian weightlifters who did full body every day and despite roiding like no tomorrow were still way smaller than bodybuilders

    • 2 weeks ago
      Anonymous

      Based, frick the pencil neck science geeks
      I rather listen to bro-science any day over these nerds

    • 2 weeks ago
      Anonymous

      >Still more jacked than all the science based lifters
      You can't just make claims like this and not post body

      • 2 weeks ago
        Anonymous

        Not posting body is the only way he can make claims like that.

  2. 2 weeks ago
    Anonymous

    >n=9

  3. 2 weeks ago
    Anonymous

    Yeah not clicking/reading that but congrats or I’m sorry, whatever works. Gym is a hobby that I do a few times a week for a small amount of time. Gonna keep doing a brosplit variation, good luck on your 8x a week maximum science routine. 5’10, 180lb with abs, training for a ultramarathon. The best routine is the one you’ll do consistently.

  4. 2 weeks ago
    Anonymous

    >n=9
    Lol

    I do full body though because I can’t fit more than three days a week right now. So I do three distinct full body days which I like because it kicks my ass and each day has lifts. If I’m hating for example OHP I just tell myself “give it 100% and you don’t have to worry about it for another week.”

    I’d like to try a 5x split one day though just to see what it is like. I’d love to spend days devoted to my arms and back

    • 2 weeks ago
      Anonymous

      routine?

      • 2 weeks ago
        Anonymous

        Picrel. But Bayesian curl instead of preacher. I’m only 5 weeks in and going to stick with it for a few months and see what happens. 3x12 deadlifts and OHP kicks my ass

  5. 2 weeks ago
    Anonymous

    Meanwhile here's the review with all four of the level 2 evidence or higher papers.
    >https://journals.humankinetics.com/view/journals/jsr/29/7/article-p1024.xml
    3/4 papers suggest that frequency is irrelevent. Low frequency and high frequency yield similar results when volume is equalized. Once per week per muscle group is as good as three times a week.

  6. 2 weeks ago
    Anonymous

    Scrolled past this ass three times now and each time had to stop and admire. Still haven't read your post though.

  7. 2 weeks ago
    Anonymous

    >reverse image search in google
    >results not even remotely close
    >reverse image search in yandex
    >first result is source

    • 2 weeks ago
      Anonymous

      I hate to say it but Russia won. At least in the coomer sauce war which is the only one that matters.

    • 2 weeks ago
      Anonymous

      Really, not the case here.

  8. 2 weeks ago
    Anonymous

    >fake ass (obvious BBL)
    >fake breasts (obvious implants)
    >fake face (obvious filters, 10lbs makeup too)
    Is this peak female form?

    • 2 weeks ago
      Anonymous

      Nah. It’s just peak pump and dump form.

    • 2 weeks ago
      Anonymous

      It's fat, but with the help of instagram filter and proper poses, you can just smooth out the cellulite and folds and make it look even biggers

  9. 2 weeks ago
    Anonymous

    Built for bbc and indian rape

  10. 2 weeks ago
    Anonymous

    Salomé Larrea Muñoz
    Don't forget to drink sage tea

    • 2 weeks ago
      Anonymous

      >Salomé
      who names their daughter this? After a degen roastie that seduced her father to kill a prophet of God?

    • 2 weeks ago
      all fields

      danke mein Neger

  11. 2 weeks ago
    Anonymous

    ye, i started training with this and my bench went from 2pl8 (was stuck at 2pl8 for 6 years lol) and it shot up to 3pl8 within 6 months. also my physique got well obviously a lot better. bodyfat stayed the same, 4pack in the morning etc.

    i have no horse in this race, people can train whatever they want it doesnt make a difference to me. or actually it does, if people keep training with bad routines its less competition for me lol. i dont ever see myself switching from full body, the recovery is insane when you do just 1 lift per muscle group. it doesnt matter how hard i hit it, im fresh again in 24 hours.

    • 2 weeks ago
      Anonymous

      >my bench went from 2pl8 (was stuck at 2pl8 for 6 years lol) and it shot up to 3pl8 within 6 months
      this makes no sense. all high frequency can do is increase rate of gains, since all you're doing is the exact same thing except more times per week. if you were making 0 gains for 6 years, then doing the exact same thing more times per week shouldn't have made any difference (3x 0 gains = still 0 gains) . so either you're lying, or you changed something else too (e.g. increased load, intensity, volume, different exercises, rep range, etc).

      • 2 weeks ago
        Anonymous

        I am not that guy, but I don't think he's lying. I somehow stumbled by chance and pure madness into it. My bench was also weak as hell as I was doing SS, and that was twice a week. When I tried to do more bench on B days Row and/or Cleans I put in bench. My bench got stronger when I did that.

        • 2 weeks ago
          Anonymous

          more sets, more reps, more weight, etc, can all increase gains absolutely (e.g. from no gains to some gains), because they increase the hypertrophic stimulus itself.
          but a higher frequency can only act as a multiplier (e.g. from some gains to 1.5x some gains), because it only dictates how often the stimulus occurs per week. it doesn't change the magnitude of the stimulus itself. and if the stimulus is too low to induce any gains, then it doesn't matter if you do it once, twice, or 3 times per week. 1x0 or 2x0 or 3x0 is all still 0 gains.

          • 2 weeks ago
            Anonymous

            Hey, you could be right. All I know, is that the more I did it (3x per week) the stronger I got in bench and the more weight I increased. I didn't continue that routine because I didn't want to neglect rows and also because I pussied out and didn't want to hurt myself for doing bench that often. So I don't know if I would have hit a plateau eventually.

          • 2 weeks ago
            I ignore women

            decent post

            https://i.imgur.com/OLkXfmZ.png

            tendon recovery takes longer. also overall fatigue can take way longer to recover (even if you keep volume/intensity low per session).
            >you are purposefully handicapping yourself by 50% AT MINIMUM
            no, you can't conclude that just from muscle protein synthesis elevation periods. if what you're saying is true, then studies wouldn't show high and low frequency to give the same size gains with equated volume. the amount of volume per session is limited if you have less time to recover. also, the stimulus induced by a session that's done multiple times per week can be diminished due to desensitization.

            Meanwhile here's the review with all four of the level 2 evidence or higher papers.
            >https://journals.humankinetics.com/view/journals/jsr/29/7/article-p1024.xml
            3/4 papers suggest that frequency is irrelevent. Low frequency and high frequency yield similar results when volume is equalized. Once per week per muscle group is as good as three times a week.

            >my bench went from 2pl8 (was stuck at 2pl8 for 6 years lol) and it shot up to 3pl8 within 6 months
            this makes no sense. all high frequency can do is increase rate of gains, since all you're doing is the exact same thing except more times per week. if you were making 0 gains for 6 years, then doing the exact same thing more times per week shouldn't have made any difference (3x 0 gains = still 0 gains) . so either you're lying, or you changed something else too (e.g. increased load, intensity, volume, different exercises, rep range, etc).

            Don’t care

            Still training every muscle only once a week

            Still more jacked than all the science based lifters

            The only thing science based people have right is CICO and macros

            When it come training though, exercise science is utter dog shit, high frequency isn’t even practical, you can’t train everything fairly and appropriately with high frequency, something has to suffer… training low frequency ensures you can blast each individual muscle and despite waiting longer to train it again, you at least stimulate growth when you train it

            The problem with high frequency is that how the frick are you supposed to train every single muscle with intensity and actual stimulate growth… when you’ve got to worry about also training everything else too… it just doesn’t make sense logically.

            You only have so much energy to expend everyday in each session, you can’t expect to have good gains when you’re training everything multiple times a week, you would just end up half-assing in order to get through the lifting sessions

            On a brosplit I only have that 1 day to train the specific muscle for the week, so you best bet your ass I’m going hard as frick on it to ensure stimulation and growth

            bad post

            The problem you guys keep making is assuming the volume should be the same between low-frequency vs high-frequency when in reality no one would ever do that. One of the biggest benefits of the high-frequency approach is the time to recover between sessions allowing for overall greater intensity for each session. Consider programming 4x5 across one day vs two days.

            4x5 Bench Press Day 1, 8, 15…
            vs
            2x5 Bench Press Day 1, 8, 15…
            2x5 Bench Press Day 4, 11, 18…

            In the higher frequency version you have less sets and more time to recover between sets and therefore could lift more weight increasing the total volume over time compared to the low frequency version i.e. 4x5x135 < (2x5x135 + 2x5x140). This assumes the same weight for 4x5 and 2x5 to start which I think is unfair to high frequency since you wouldn’t use the same weight for 10x5 as you would 1x5 for, but I digress, this slight increase in volume compounds over weeks and allows a greater growth rate due to the the increased volume and increased stimuli to the muscles. Also the fact that workouts are split across multiple days means having a bad workout/sleep/diet for one session doesn’t impact your training as much as if you had one massive workout session.

            QED

            • 2 weeks ago
              Anonymous

              >the volume
              I have yet to see anything that's truly definitive about volume. Small sample size studies consistently fail to provide the necessary information to guaranteed reproducibility (n=19 or 20 yet they can't make a small table with everything). Moreover, only minority of studies have large effect sizes. Most studies regardless of volume have around the same effect sizes. Volume is only equalized in frequency studies because it is believed (falsely) to be a variable for people who think naive averages are meaningful. There are some physiological reasons to believe volume is a red herring.
              >One of the biggest benefits of the high-frequency approach is the time to recover between sessions allowing for overall greater intensity for each session.
              Incorrect.
              >In the higher frequency version you have less sets and more time to recover between sets and therefore could lift more weight increasing the total volume over time compared to the low frequency version i.e. 4x5x135 < (2x5x135 + 2x5x140)
              Prove that this actually works this way. As far as I'm concerned, this is just a stupid little calculation that has no purpose other than to make one thing look better than something else when there is no reason to believe it works that way in the long run. In the short run, the only thing that happens is slightly faster neurological adaptation which results you peaking you skill with the lift slightly sooner. There is no reason to believe it makes any difference as far as muscle mass is concerned. In the long run, whether you hit the neurological adaptations in 4 months or 6 months doesn't matter. In a year you will probably have the same exact muscle mass. As posted previously, the results 3/4 studies show no meaningful difference between high frequency training and low frequency training.
              >https://journals.humankinetics.com/view/journals/jsr/29/7/article-p1024.xml

            • 2 weeks ago
              Anonymous

              >4x5x135 < (2x5x135 + 2x5x140)
              It's questionable as to whether or not tonnage or volume-load is really that significant when it comes to muscle growth. There are situations where more tonnage results in less growth so this silly calculations designed entirely to sell programs and make it look like the person doing them has a method much more effective than it actually is really should be taken with a grain of salt. Cool calculation. But curling a soup can for 250 reps and curling a 50 lb dumbbell for 5 reps have about the same tonnage but you're not going to get the same results from the soup can. 30% of 1RM for 30 reps is going to have more tonnage than 80% of 1RM for 10 reps. But you're going to grow much more from 80% of 1RM just because you are recruiting the 2x fibers whereas you aren't in the 30% 1RM case.

              An extra 50 lbs of work per week is probably not going to have a noticeable effect in the long run, even for beginners.
              >slight increase in volume
              volume = sets x reps
              volume-load or tonnage = sets x reps x weight
              4x 5 = 2 x 2 x 5 = 20
              So no difference in volume between the days.
              >increased stimuli to the muscles
              I doubt it.
              >muh MPS
              Doesn't mean you're growing. Doesn't necessarily indicate when you're growing either.

              • 2 weeks ago
                Anonymous

                he's a name gay and brown don't take him seriously ever agin

            • 2 weeks ago
              Anonymous

              >Also the fact that workouts are split across multiple days means having a bad workout/sleep/diet for one session doesn’t impact your training as much as if you had one massive workout session.
              If you didn't sleep well the night before, then you can put off your workout a day or two and do something fairly light instead. One or two days every once in a while isn't going to make a meaningful difference in the long run. Hence the argument falls apart on that alone. Plus bad workout/sleep/diet will impact a twice per week or even three times per week frequency more. 2-3x/week frequency is less flexible than once per week. I have the luxury of putting off a workout a day or two on a once per week frequency while still being able to maintain frequency whereas you will not be able to maintain frequency doing so on a 2-3x/week routine.
              >Bad workout
              There are no bad workouts unless you tear something, injure yourself, or simply don't know what you're doing. Just because you can't deadlift or squat as much for one rep on that day doesn't mean much. You're still working the muscles and with heavy enough weight, you're recruiting the right fibers so you're going to get stronger anyways.

            • 2 weeks ago
              Anonymous

              >The problem you guys keep making is assuming the volume should be the same between low-frequency vs high-frequency when in reality no one would ever do that
              OP made a thread shitting on brosplits and glazing over full body workouts, if high frequency in itself gives no benefit then who gives a frick
              >just spread your volume throughout the week bro
              waste of fricking time and it's far easier to get injured and stagnate on high frequency regardless of volume used

  12. 2 weeks ago
    Anonymous

    Her shits must be MASSIVE

  13. 2 weeks ago
    Anonymous

    >this one study for a plan I don't follow myself really changes everything despite the science constantly changing and saying the opposite every year or two!
    Kill
    Yourself
    homosexual

  14. 2 weeks ago
    Anonymous

    PLAP PLAP PLAP PLAP PLAP PLAP
    >post nut
    oh God... what have I done?

    • 2 weeks ago
      Anonymous

      >PLAP PLAP PLAP PLAP PLAP PLAP
      >post nut
      >oh God... what have I done?
      >
      >
      >PLAP PLAP PLAP PLAP PLAP PLAP

  15. 2 weeks ago
    Anonymous

    I literally full body 1/2x times a week and I'm bigger and thicker than nearly every single twink in my gym who I see there every day (Not even fat either believe it)

  16. 2 weeks ago
    Anonymous

    >18 Decently strength trained men – their average bench press exceeded 4 plates (over 100 kg) – were randomized to a program

    PROOF that you count EACH plate on the bar, not each pair of plates

  17. 2 weeks ago
    Anonymous

    I do

    Mon
    Upper
    Tues
    Lower
    Wed
    Upper
    Thurs
    Lower
    Fri
    Upper
    Sat
    Lower
    Sun
    Off

    On upper days I do bench,barbell row,chin-ups/pullups,dips,inverted row,pushups

    On lower I do Squats,GHR,abs/lowerback and calves

    • 2 weeks ago
      Anonymous

      Post body

      • 2 weeks ago
        Anonymous

        You eviscerated him

  18. 2 weeks ago
    Anonymous

    that ass reminds me of that naked john lennon picture

  19. 2 weeks ago
    Anonymous

    anons win again, OP btfo

  20. 2 weeks ago
    Anonymous

    Whats a good bro split routine/program? Every other complicated fitness routine under the sun is highly documented but I can't find a good encompassing bro split. Bonus points for a spreadsheet.

    • 2 weeks ago
      Anonymous

      https://i.imgur.com/sxfHXUR.png

      bro split btfo
      seems 5x beats 2x

      https://mennohenselmans.com/high-resistance-training-frequency-enhances-muscle-thickness-resistance-trained-men/

      1. Chest/Side Delts/Tris/Forearms
      2. Back/Bi/Forearms/Abs
      3. Side Delts/Arms/Forearms/Abs

      I usually aim for 8-12 sets per body part. 9 sets for abs throughout week. 12-16 for forearms.

      Optional:
      4. Chest and Back. If I'm not busy during the week.
      And yeah. I don't train legs anymore. I bike a lot and already have a fat ass.

      • 2 weeks ago
        Anonymous

        1. Chest/Side Delts/Tris/Forearms:

        4x8-12 DB Incline Press
        2-3x8-12 DB Flat Press
        2x15-F DB Flyes

        4x12-15 Lateral Raises

        3x8-15 EZ Skullcrushers
        2x15 EZ Overhead Extension
        (I might switch some of that for Pushdowns for variety or time saving)

        3xF Overhand Wrist Curls
        2xF Underhand Wrist Curls

        2. Back/Bi/Forearms/Abs:

        4xF Chinups w/weight
        4x8-12 DB Rows

        3xF DB Preacher Curls/Bench Curls
        2-3 EZ Bar Curls

        2xF Overhand Wrist Curls
        2xF Underhand Wrist Curls

        3-4 sets of Weighted Crunches

        3. Side Delts/Arms/Forearms/Abs:

        3x12-F EZ Upright Rows
        4x15-F Lateral Raises (2 sets of heavy with shittier form, 2 sets of lighter ones with perfect form)

        Do whatever the frick you want for Arms, you know what works best for you. I train at my home "gym". Hence the selection of exercises. But I don't really care. Dbs, ez bar, bench, pull up bar and tricep pulley is all I need anyway.

      • 2 weeks ago
        Anonymous

        god i wish my ass were that fat...

        • 2 weeks ago
          Anonymous

          Same

  21. 2 weeks ago
    Anonymous

    There’s a fine line between an ass just being ”big” and it being shapely

    A firm round ass that also happens to be larger is nice, an ass that is shapeless and just big is not

    Fine line

  22. 2 weeks ago
    Anonymous

    I don't believe exercise science has ever effectively isolated for trained men. The few times they tried the "trained" participants were benching less than body weight. Didn't use normal rep ranges, didn't control time between sets or anything of else of consequence. So I'm not going to start believing them now.

  23. 2 weeks ago
    Anonymous

    Why does she look like down syndrome aka moronic ?

    • 2 weeks ago
      Anonymous

      Down windrome you mean, cuz she down for this dick!

  24. 2 weeks ago
    Anonymous

    If they were decently trained men who never did anything that had 5x freq. You can literally say all their new gains are from novelty effect lol

  25. 2 weeks ago
    Anonymous

    What you guys think of the Arnold split?
    Monday: Chest, Back, Abs
    Tuesday: Shoulders, Biceps, Triceps, Forearms, Abs
    Wednesday: Legs, Calves, Abs
    Thursday: Chest, Back, Abs
    Friday: Shoulders, Biceps, Triceps, Forearms, Abs
    Saturday: Legs, Calves, Abs
    Sunday: Rest

    • 2 weeks ago
      Anonymous

      Yeah

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