Bro split for natural bodybuilding reddit. Bro splits have a lot of empty space .

Bro split for natural bodybuilding reddit. The last three and a half months I've taken both diet and training pretty seriously and have put on 7. If you're gonna do a bro split with the major muscle groups at least superset the many sets with some minor muscle group to work on some extra details on your physique. Last week after going through a Torso/Arms/Legs in the first half then having to bench again, my fatigue was unsustainable, I just couldnt do it. Exercise Selection Is Fundamental Choosing the right exercises is crucial. I think In general they give your body a bit more time to recover and it’s not a bad thing by any means I like switching back and forth between bro split and ppl. This is why Intermediates do so well with Wendler's program or The Texas Method. Done everything from full body, U/L, PPL, arnold split and bro split The bro-split always gave me the arms and shoulders i always wanted. Jeff did a good job in this video trying to take an objective look at a typical bro split vs. Check out The Ultimate Bro Split. From all the research I’ve read and what’s also pretty common knowledge, naturals MPS only lasts 24-48 hours. I’m thinking about still lifting 6x a week but switching switching up my plan for a bro split in day order of chest, quads, shoulders, back, Hammies, then arms. . a fullbody or upper/lower split. The first number of times I really did bench my chest felt like victims of genocide. Seems like it would be fine but would like some more input. Leg day I do RDL which hits traps and lower back super hard too. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize Hello my jacked friends. Those of you that are natural intermediate/advanced bodybuilders, what splits are you doing? Is it: PPLx2 Arnold split (chest/back, shoulders/arms, legs) Upper lower 4x or 6x Bodypart split ("bro-split") Push & pull Fullbody Something of your own? Maybe like: Back, chest, legs & abs, shoulders & arms, rest, repeat Also which splits have you seen the most gains from I’m on a 4 day bro split at the moment and doing it in a DC training style. None of them have degrees in fields relevant to bodybuilding. Im Just curious if you trained a specific way In the early years of your training that led to majority of your gains. I took like a 3 year hiatus from training and came back around Christmas time and started following a PPL split. See full list on characterstrength. Hi all, 45yrs old, 2yrs lifting and have seen decent-ish progress. A PPL isn't a bro split well unless you train 3 times a week on it and thus hit each muscle once a week. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize Hello my friends. It's generally agreed that outside of a specific group of people, 1X a week frequency is not optimal. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize After months of lifting and switching back and forth between Arnold split and PPL, ive come to the conclusion PPL is just a better split for me personally. The practical ability to perform more volume is an advantage of a split over a full body routine. back, 3. 3 to 4 sets is good most of the time, adding more or less for certain body parts. I’ve never thought of that to be honest. A seven day split for 2 years? Change it up, try a 3 day split repeated twice a week, hit each muscle group hard both days you work them. I think a benefit of the Arnold Split (AS) would be that is is geared towards competition bodybuilding with larger shoulders and arms. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize You need to build up to more volume in a single day. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize We would like to show you a description here but the site won’t allow us. Heck, my back gets hit hard 3 times a week on a bro split, OHP hits your upper back super hard with rear delt flyes. Chest and shoulders, 2. The High-Intensity community (HIT) has known this for 60 years. So I've read here time and time again that training a muscle group twice a week is optimal in terms of hypertrophy and strength. I am 22, naturally skinny and trying to put on muscle, lift six times a week, and have been working out I’ve been doing a PPL split for 3. The only difference is you are putting your arm day into other days on the 4 day. Seems like you are comparing a 4 day bro split to a 5 day bro split. I want to cut down on my gym time to around 1 hour of lifting which would mean 4-5 exercises a day and I’m thinking a bro split is the way to do this. I like the hitting similar muscle groups throughout the week. Have any of you tried a similar split? If so how did it work? A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. I've been training on and off for about 15 years, and always stuck to the bro split / hitting muscle groups once per week. You could still get strong using a bro split, but not as fast because on a traditional bro split your hitting the big compounds not as frequently as you would be if you we're doing phat or an upper lower split. Make sure your routine doesn’t have too much volume. Very few of the competitors I'm close to bother to frequent forums or subreddits to continue to educate themselves. co. So, any tips? What made your cannons grow? EDIT: PLEASE, no comments on doing more squats and deadlifts! Bro-Split For Hypertrophy Whats your opinions? I like working on a body part and do a shit ton of volume. Now looking for a good bodybuilding hypertrophy split that would let me train Monday, Tuesday, Thursday, Friday for example. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. I do back, chest and shoulders, rest, legs, arms, rest, rest. Don't look at PED users or what 'accomplished' 'natty' bodybuilders do. Honestly, while I train full-body right now, I would prefer to do a PPL split if I had the adequate scheduling for it. Kevin's high intensity 3-day training split. When doing bro split, it would feel like an eternity between chest sessions Also regarding frequency, you get plenty on a bro if you select the right excersises except for legs I will admit. The natural body needs a lot of recovery if your properly training (training hard). legs, 4. ” “Split” is just a term that refers to how you organize your training. What one pro calls a bro split and what you call a bro split could also be wildly different things. You're hitting your shoulders, triceps and biceps when you do chest and back workouts. I'm now a huge advocate for PPL, mainly because my strength has increased quicker than ever and it feels like you're back training your favourite body parts much sooner. Regardless of what the mainstream muscle media say, there isn’t a perfect bodybuilding split. I perfmorm all the compounds and hit arms with isolations. Im enjoying it at the moment and constantly seeing progression plus it’s only about an 45 mins to an hour. And for a natural lifter, strength gains are essential for building size. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. This gives you room to perform even more volume and variety than a full body routine in comparable workout times. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. Nothing could be further from the truth. "Bro" is a state of mind and attitude. All the sets I do are till failure, and about 12 reps, sometimes 8. Going from a bro-split to a full-body routine, you'll without doubt lose efficiency while trying to figure it out and falling to common mistakes such as trying to do too much or trying to do too little. Thank you. But idk I'm skeptical the training style is a waste of time. Doing an upper/posterior split right now and am considering going to a bro split… A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. uk Jul 18, 2018 · As a result body part splits, often called bro splits, are being positioned as out-dated and ineffective for natural lifters. Part of this is no doubt due to a novel stimulus, but I think there are other factors at play. Meaning in one or two days that body part is ready to be trained again so essentially the bro is split is useless and you miss out on 4-5 days of potential gains. Bro splits are not the best, but they work just fine. In fact, the vast majority of natural bodybuilders and figure competitors train each body part only once per week. A bro split is also too one dimensional. I spent the first ten years of my lifting career largely using bro splits. Drop sets are great for hypertrophy. Many of these guys do not stay abreast of more current knowledge. This is harder to pull off without making sacrifices on splits like PPL and UL. Are bro splits optimal? A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. I train twice a week, and I see progression weekly with no signs of stopping. Totally fine. In this article, we’ll teach you how to do it right. Nov 19, 2016 · The general concept is good but I think the purpose of a bro split is to keep it as simple as possible. We would like to show you a description here but the site won’t allow us. Need advice. Does a bro split work good if you reach the volume for that muscle group Like is doing all the volume in one workout the same as splitting it into two workouts We would like to show you a description here but the site won’t allow us. Look at science. Monday - Chest: Dumbbell Bench Press - 3 sets Incline Dumbbell Bench Press -3 sets Cable flies (Top to bottom) - 3 sets Bro-splitters of reddit, what changes have you made to your bro split to make it even better? Ive been training for 12 years on and off, with the last 4 being super serious never missing workouts or meals. There's a lot of dissing the "bro split" which works the muscles only once a week. Is it more a natural bodybuilding approach vs someone on gear? I’m going to do some research this weekend and set this up as my September training program. The first time I really did squats, and I was only squatting 75 pounds cuz I wanted to focus on form, I had trouble walking down stairs comfortably for a week. Jun 6, 2023 · The ultimate workout split for natural bodybuilders to build muscle & increase strength. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! You do the bro split because your body requires the bro split. I've read through most of the articles and a lot of those saying twice a week is optimal refer back to this 2016 metanalysis by Brad J Schoenfeld et al linked below: https://pubmed We would like to show you a description here but the site won’t allow us. Thinking about doing a typical 4 day decently high volume with cardio. I have read a lot of studys that say that bro splits aren't the best for maximizing muscle mass, and i have tried full body (5 X 5) and lately upper lower twice a week, and i feel like i aint gaining muscle mass like with bro splits, am i doing aninthing wrong? Or bro splits aren't that bad as studys claim?What your experience show'd? Thank u all, and sorry for my weak English. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize Chris Bumstead along with countless other great top of the line bodybuilders runs a bro splits. Only success ive ever had was on a bro-split 15-16 sets many years ago but i dont wanna go back to that as my chest/back/legs sucked being trained once a week. Learn about workout structure, exercise selection, the benefits, and more. Torso day is so flawed and ends up having you decide whats more important, chest (bench press It's a bro split! I think in terms of hypertrophy you could stand to pump up your sets, depending on what you can handle. So I don't buy the idea that recovery time has to increase with experience. My four day split was: 1. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize This is for the more advanced folks. I used to swear by the bro split. Mar 26, 2024 · Here, we’ll explain exactly what a bro split routine entails, how to use this training style yourself, unpack the pros and cons of a bro split, and bust some popular myths about bro splits. Any suggestions? Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. 5 months, before that a upper/lower split for 5 months. A bro split probably means you never built up your work capacity. You don’t have to blast out a muscle like a bro split. It's appealing to people who want to focus on upper body and give more attention to arms and shoulders which are usually just tossed in an u/l or ppl x2. If you perform a 3-way split, for example, you'd only train 2-3 bodyparts per workout. Bro splits have a lot of empty space A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. arms. Body part splits work. The perfect bro split This is a Split that I made as a beginner after doing a lot of research and getting very confused with all the stuff on the internet. r/Brogress is representative of that: The place to show off the ongoing pursuit of a better you, step by step! My main point is that a "bro split" isn't really a bro split if it involves heavy barbell (compound) training. I only have around 1 hr a day for workout which includes 20 min travel time to/from the gym. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize Favorite ways to set up 4 day splits? I've been wanting to try a 4 day low frequency split (shoulders/tri, chest/bi, legs, back) but I'm torn apart because of the backlash bro splits and bro inspired splits get. After a good long time ( say 6 or 8 weeks) assess your progress. Below are a few criteria that I consider important when Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. Sep 21, 2024 · A well-designed Bro Split can be incredibly good for building muscle, especially in your arms and shoulders. May 26, 2020 · Recapture your motivation by utilizing one of the most basic workout styles most of us grew up using - The Bro Split. For example you could superset chest with forearms on chest day, do giant sets of bicep, tricep and neck on arm days, do extra calves and abs supersetted with your back or shoulder days etc. All templates are temporary and require changes sooner or later. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize The bro-split was pretty much the only thing out there online and in magazines when these guys were teens. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize Is a "bro split" or body part split worth doing for a change of pace or would i be wasting my time? Thinking about taking a deload for a bit so I can re-gain my "fun" in the gym I for some reason lost lately. Even if you want to, you can’t do the same program forever. g. Minor tweaks will always be required. 5kg of muscle. I switched to a high volume 5 day bro split and growth and progression has completely taken off. Most of them are full-body exercises (each with different emphasis). Bro splits ensure that everything gets equal focus and is trained in a totally fresh state. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize A bro split by definition is a split where you hit each muscle once a week. I like how he laid out the pros and cons of each, rather than simply stating one is better than the other, which a lot of us tend to do. E. Your split is way less important than effort and consistency, provided you are hitting each body part at least once per training week. I have 8-10 exercises on each day of the split and I end up spending around 2 hours on lifting. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. Doing a bro split doesn’t mean you have a low frequency either, or low volume. All of the routines you’re describing are “bodybuilding splits. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize This is how you program a 5-day bro split. There is not one split that's best, it's about the work you do on those days. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. I am accumulating way too much fatigue training like this after a while. Training 2-3 times a week hard is the optimal amount for the natural unenhanced bodybuilder. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize Hello, what would be a good 4 day workout split? I am currently running a PPL-program 5/6 days a week, PPLPP or PPLPPL. Otherwise it’s basically the same split. Science indicates that hitting muscles several times per week gives more gains than doing a bro split. So if you are not able to get to the gym 1 day a week for whatever reason on the 5 day, just do 4 days. I haven’t seen any discussion about this before. Any natural lifters have any experience with this and can expand on it? I know Bro Split is not well liked but I have tried other programs (full body, PPL) and this is the only sticks. Push / Pull, Torso / Limbs, Upper / Lower, Bro Splits, full-body splits, mixed of these or anything else can work. I know what online considers optimal and the splits people TALK about but Id like Is there any downside between switching off every week between PPL and bro split? I really enjoy the bro split, but I know that PPL can be more effective for a lot of people. , workout 1 back and chest, workout 2 legs, workout 3 shoulders and arms. In addition, the We would like to show you a description here but the site won’t allow us. Theres splits all over the internet and Id like hear from people close to their genetic limit what kind of training they did to make majority of their gains. pnivng szyft qmrjrk ijowgb iqtcm gtzjdp zaxy osch eqhymql dguv