why do people hate the bro split when it quite literally is the PPL split, split into 2? put arms day with back and you (essentially) get halves of PPL split into 4 days, half of push/pull in 2 days.
also do people not take into account that PPL takes double the time as bro (a day)? when I did PPL i was in the gym double the time as training bro (obviously). some of us dont have all that time (yes i know its less gains but is there seriously another disadvantage?)
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many people think once a week is too low frequency
>also do people not take into account that PPL takes double the time as bro (a day)?
brosplit is mostly done with higher volume than the average pee-pee L
You can never really isolate muscles completely, so a brosplit will result in fatigue over time if you are dumb with programing. PPL has the same problem but the standard layout is pretty the best for recovery. Also harder for beginners to frick it up.
But the real reason brosplit sucks is due to the low training frequency per muscle. 2 to 4 days is enough for most recovery so you are missing out on gains if you don't hit em twice a week.
>missing out on gains
only dyels say this, prove me wrong
What else am I supposed to say? Missing out on half the weeks potential muscle gain. Muscle protein synthesis is mostly over after less than a week, for some its more depending on genetics. But there is no reason to waste time having your muscles idle. If you're one of those guys that recovers more slowly then just lower the volume or have easier weeks interspersed.
>What else am I supposed to say?
try posting body
>buthurt lazy dyel is mad that the truth doesn't conform to his shit regimen
Why don't you post body instead
you next
>muh fatigue
you too
No wonder you don't seem to take recovery seriously, absolute dyel. Your lifts are all probably below intermediate level, you could do anything and still recover with that low weight.
>no body
what I thought, enjoy being wrong losers
All you did was post your dyel self lol. Even with the best angles, and lighting you look small. Eat more twink.
hey champ, just so you know, when someone posts body and you don't, then continue to just type the word dyel like your opinion still means anything, it makes you look like a total b***h
hopes this helps
Why don't you post another pic of yourself to shore up your confidence.
nah I made my point
Your point of proving to everyone you're dyel? Good job and thanks for the bumps, now more people can see your lanky body. If you ask nicely, then maybe I will actually post body to MOG you.
NTA, but you look hilariously pathetic telling him to post body, then being too much of a pussy to reciprocate, then acting like you won. By the longstanding rules of IST he wins. He is based and you are a homosexual cuck.
>I totes have a super impressive fizeek guys!
>n-n-no I c-can't p-p-p-prove it because reasons
You are cringe incarnate
This type of discussion is below posting body, anyone who isn't moronic knows he's wrong. You think I have anything to prove to someone who denies basic knowledge?
Anyway heres my body if it'll shut you cucks up
Hmmmmm
Dyel AND moronic. SAD! Many such cases!
coping AND autistic. SAD!
Many such cases!
you would had posted already if you had a chance to mog
You lost gay
>still bumping the thread
Thank (you)
He looks pretty good.
post body or shut the frick up homosexual
>he actually posted body
You lost
average bro split enjoyer
Nice bro
>Posted body
>Other guy didn't
You've won
mmmmm brosplit frickboy mode tasty
People always say bro split is bad because you only hit one group per week, but if you program it right you hit most groups twice
Like you hit biceps on back and arm day. Triceps on chest, shoulder, and arm day. Shoulders on chest, shoulder and back day. I could go on
All while doing more volume on average than most PPL routines, I also think a bro split is by far the easiest and most fun routine to just maintain on
If you weren't complete beginner or moronic then you would see the obvious problem with this approach. Which is that they will have no long rest periods that way. If you indirect target, then direct target the next day, your performance will suffer(slightly at first only, but over time will build fatigue). If you do make up for this with some basic programming like the less moronic brosplits do, then you would be left with once a week only anyways.
With stuff like PPL, you go by the common muscle groupings and hit them all together with as little overlap as possible between days. There is still the same problem of recovery for stuff that doesn't fit neatly into the 3, but it's miles better than brosplit. The only downside is you have to choose which muscle of the grouping to train first(the other will have less priority that day).
>why do people hate the bro split
It's fake man. It's quite impossible to isolate eg chest. Chest is always chest AND triceps to some extent.
i think tis cuz your spending a day doing 5 chest exercises when you could just do 3
idk it's fricking hilarious honestly
you see all this shit about frequency, """studies""", PPL/full body/UL online and then you go the gym and some random gym bro doing 5-6 different exercises per body part mogs the shit out of you
Because he's a roidtroony
go back and cope there you weak babby
Do you even know anything about that bro? He could have been consistent for years, you can still make gains on the dumbest routine regardless of how slow. Consistency is more important than any fad regimen.
Not true in the slightest. Most of you are early beginners who larp as seasoned gym rats, you could probably do literally anything and grow. Once you are advanced you need much longer to recover, which is why for someone who’s advanced 1x a week per body part makes sense because that’s how long recovery takes. You don’t and shouldn’t train the same way your entire training career.
Yeah this guy is right. It’s the natural progression to move towards a bro split and lower frequency
I think SL to PPL to brosplit is the chosen path, worked well enough for me
correct routine and thread theme:
Frequency matters less than the science chuds thought it did 5-6 years ago when they started repacking ppl to be a 6-day thing. In natties after their first year of training or so hitting a group once every 4-5 days is "ideal" in terms of potential growth to injury risk. The difference between 1.75 and 2 weekly frequency is non-existent when volumes are equated just 2 fits on a calendar a little better. Not that your body cares how long a week is or that the 7 day week even exists in any meaningful capacity besides banks closing and mail not coming 1 of them
I can't train my back without hitting my biceps. I can't train my chest without hitting my back. I can't train my shoulders without hitting my triceps. Etc etc.
I just go uppet body, lower body, rest, repeat.
For me, it's back, chest, legs, arms & shoulders, rest, repeat.
The older I get, the more Im inclined towards this. ABCD rest ABCD rest
Back when I was 16-27, it'd be something like
chest/back
legs/abs
shoulders/arms
rest, repeat
or
back/shoulders
legs/core
chest/arms
Pretty much an arnold split. A 4 day split ideal for cutting because you need the extra rest, and the 3 day split for bulking because the caloric suplus helps with recovery.
>t. nursing an annoying hip flexor and shoulder tinge of pain the past 2 months because I didn't rest properly, lifted like I was bulking, and hit frequency too often
This. 31 here and I've noticed I need to pull back a bit from when I was younger. Working on finding a different split now.
Turning 31 in March
Yup, the days of squatting/deadlifting in the same day 2-3x a week are over.
But what is not over is a lifetime of lifting, just gotta tweak a few things like frequency. Used to be, Id lift 6x a week with zero stretching zero warm up and be just fine. Now, Im super autistically diligent about a 10 min. warmup and minor active stretching/low weight 3x10-12 before I get into my main lifts. Also, no more squats/diddlies because my lower back is a little fricked. Replaced it with bulgarian split squats and pull up machine assist pressdowns, and my ass is as juicy as its ever been
There is no science that supports PPLPPLx over PxPxL, brosplit or any once per week frequency program.
>UHHHHH IS THIS OPTIMAL? AM I LEAVING GAINS ON THE TABLE???
Just lift the weights, retarsd
I'm cutting and swapped to brosplit, I like the fact that it gets me out of the gym in 1 hour max, with Arnold split or PPL I was there for 1h and a half to two hours.
I need to wake up at 6am to lift before work, so I only have 2 hours not counting cardio, brosplit allows me to get atleast 15min of cardio.
Picrel was my Arnold split, it was really fun and I made good gains on it, especially chest and biceps since my old PPL didn't have an Arm day.
Absolutely fricking moronic. If you aren't doing full body you're wasting your time.
because its a bad split if you are natural
you will never lift heavy training muscle once a week. there is a reason why all guys that do brosplits shoulder press 20kg, bench press 100kg etc. Every single natural that I know who is fricking jacked is also really strong. there are literally no exceptions. really destroying the muscle and going for a pump works only when you are on anabolic steroids. Steroids increase muscle protein synthesis which means that you can completely destroy the muscle just once a week and you will benefit recovering from it the next 6 days.
Muscle protein synthesis for naturals lasts less than 48 hours. So a natural "needs" to go train the said muscle 2-3x a week. Obviously you can still make some gains on a brosplit but like I said, no natural has ever benched 3pl8 on a brosplit and all naturals on brosplit are beginner dyels inspired by sam sulek and other bodybuilders.
If youre bulking sure, if youre on a cut a 4 day split with a rest day inbetween is ideal to allow rest/recovery, otherwise you risk injury
What's going on in this thre-
Oh it's just frenzy being based again
Carry on
>training style is what creates gains
ngmi
Just finished my 12 week bro-split. It was very enjoyable and gave good result.
What app is that
Almost every time I see someone post his physique from a bro split he literally looks no better than if he had just done basic lifts
Almost like routine doesn't matter as long as you push yourself consistently or are trying to lift more than 95% of the population can
Also post body
Do you seriously hit chest as often as legs?
Are you implying legs should be more? Because that is beginner level. When you get to intermediate to advanced and you actually work out hard leg frequency nearly always goes down. I just lowered it to once every 2 weeks and my legs are still somewhat overdeveloped
You should be able to go hard on all body parts unless its a long period of overworking one part.
I'd say you wanna keep lots of upper days but maybe section off power vs hypertrophy work since 5+ heavy sets to near failure is gonna fatigue the shit out of you necessitating an early deload. However shit like smolov jr has you deloading every like 8 weeks or some shit so maybe going absolutely ham is the move. And smolov is literally like 3 weeks of heavy shit then the rest is relatively low weight.
that's not a real split
anti bro splits are volume junkies addicted to "destroying" their muscle group
fixed it
Upper/Lower
Best of both worlds from PPL and full body
It’s not too different from PPL anyways because you’re just combining push and pull together and maybe saving a bit of time with supersets while legs/lower stay the same.
Name a better split
Upper lower doesn't have enough upper body. More than 50% should be devoted to upper.
You're a homosexual and a loser and we are all laughing at you.
i train biceps on the same day as chest and triceps on the same day as back, is there a difference?