Author Topic: Bro Splits (Read 2123 times)

oldtimer1 · « **on:** October 04, 2023, 04:40:34 PM »

Any of youse guys using bro splits? Meaning something like training five days in a row something like this.

Monday: Chest
Tuesday: Back
Wednesday: Delts
Thursday: Legs
Friday: Arms

...or something like this?

Monday: Chest
Tuesday: Back
Wednesday: Delts
Thursday: Quads
Friday: Arms
Saturday: Hamstrings

Just seems like a lot of training days. Wonder how it fits in with work and family? I see the plus side as shorter workouts. Know one guy that does a bro split with a lot of same body parts done with super sets, tri sets and giant sets. He uses what some might say is light weights but they aren't light training like that.

There's also a lot of over lap with body parts. Meaning arms aren't trained once. They are trained on chest day and back day with the pushing and pulling. Legs are trained twice with deadlifts on back day. Delts are hit on stuff like incline presses on chest day and so on.

If this is a bodybuilding post in violation of getbig rules I will take it down. What's the over and under for this thread being about Blanky after three posts?

robcguns · « **Reply #1 on:** October 04, 2023, 04:47:25 PM »

I used to do this but lately I’m really enjoying just doing a little bit of everything and doing that every 3-5 days. Maybe 5 sets for every body part. Turns out to be 60 sets but I superset and only do it 1-2 times a week. The pump is insane and gets a lot done so I don’t have to lift that much.

Gym Rat · « **Reply #2 on:** October 04, 2023, 04:58:03 PM »

I train in that fashion, M-F, ever morning from like 6AM to 7:30 AM.

M-Back
T-Chest
W-Legs
T-Delts
F-Arms

Splits have been around forever. Modern retards call them the bro-split, while talking shit about them, and pushing Push, Pull, Legs.
When a kvnt at the gym was doing that I showed him how stupid he sounded.

This was his PPL split

Push - Chest / Tri / Delts <-
Pull - Back / Bi
Legs - Legs

Then I showed him a split I've been doing forever, what he called a 'bro-split':

Chest / Tri
Back / Bi
Legs / Delts <-

So you just move shoulders to leg-day off of your PPL, and there you have your bro-split.
Really stupid people out there trying to re-invent the wheel and sound smart...

GymnJuice · « **Reply #3 on:** October 04, 2023, 05:02:12 PM »

I do it that way. No scheduled off days, just keep going through the rotation. When life gets in the way then you get a day off. Then pick up again the next day wherever you left off.

Matt · « **Reply #4 on:** October 04, 2023, 05:12:33 PM »

Quote from: robcguns on October 04, 2023, 04:47:25 PM

I used to do this but lately I’m really enjoying just doing a little bit of everything and doing that every 3-5 days. Maybe 5 sets for every body part. Turns out to be 60 sets but I superset and only do it 1-2 times a week. The pump is insane and gets a lot done so I don’t have to lift that much.

My training partner does a little something like that.

I was on the standard Bro Split all summer, and I find they work well.

Right now, I'm just training in the 1-6 rep range. As long as my lifts go up from week to week, I have no reason to change that.

If you have a standard powerlifting or strength program or can recommend some YouTubers who have good videos on it, let me know, Rob.

I want to take my strength training seriously to beat B. Hank soundly by New Year's. So I'm very open to getting on a proper strength "regime".

chaos · « **Reply #5 on:** October 04, 2023, 05:25:00 PM »

M-Leg day
T- Chest/Tris
W- off
Th- Back
F- Shoulders/Bis

pkaz · « **Reply #6 on:** October 04, 2023, 08:53:00 PM »

I like.
Monday: Chest, front and side delts
Tuesday: Legs
Wed: Back and rear delts
Thursday: Arms
Friday: off
Sat: Mondays routine
Sun: Off
Monday: legs
Keep going

joswift · « **Reply #7 on:** October 05, 2023, 04:06:48 AM »

ProudVirgin69 · « **Reply #8 on:** October 05, 2023, 04:48:39 AM »

I never liked the 6-7 day splits, i dont think it’s necessary to hammer a muscle group for an entire workout with a bunch of exercises. Much prefer a high frequency approach where each muscle group gets hit 2-4x a week. Phil Hernon gave me this scheme when I hired him (oh brother) years back:

1: Db press/chin-ups/rows/calves
2: Squats/stiff leg deadlifts/abs
3: Close grip bench press/delt raises/curls/calves
4: Rest

Each exercise is 5work sets to failure, dropping 10% each time

Something like that. Workouts are tough but the low volume makes recovery manageable. I don’t train like that these days because I’m going for the “health look”

oldtimer1 · « **Reply #9 on:** October 05, 2023, 05:40:07 AM »

Quote from: joswift on October 05, 2023, 04:06:48 AM

LOL

MAXX · « **Reply #10 on:** October 05, 2023, 05:46:12 AM »

Quote from: oldtimer1 on October 04, 2023, 04:40:34 PM

Any of youse guys using bro splits? Meaning something like training five days in a row something like this.

Monday: Chest
Tuesday: Back
Wednesday: Delts
Thursday: Legs
Friday: Arms

...or something like this?

Monday: Chest
Tuesday: Back
Wednesday: Delts
Thursday: Quads
Friday: Arms
Saturday: Hamstrings

Just seems like a lot of training days. Wonder how it fits in with work and family? I see the plus side as shorter workouts. Know one guy that does a bro split with a lot of same body parts done with super sets, tri sets and giant sets. He uses what some might say is light weights but they aren't light training like that.

There's also a lot of over lap with body parts. Meaning arms aren't trained once. They are trained on chest day and back day with the pushing and pulling. Legs are trained twice with deadlifts on back day. Delts are hit on stuff like incline presses on chest day and so on.

If this is a bodybuilding post in violation of getbig rules I will take it down. What's the over and under for this thread being about Blanky after three posts?

lol.... silly question

Bodybuilding lifestyle at all doesn't fit with family life, unless you have a wife/partner accepting doing ALL the work. And that's okay if you make a good income from doing it. But we all know very few bodybuilders do.

bhank · « **Reply #11 on:** October 05, 2023, 05:50:51 AM »

I just train whatever is not sore that day and I take a day off if everything is sore I just try to train everything each week but if not I will at least train everything once before doing anything twice

oldtimer1 · « **Reply #12 on:** October 05, 2023, 05:58:00 AM »

Some of the ways I have lifted for over 50 years.

1. whole body three times a week. Great way to train. Body parts get hit three times a week directly. Problem is that it's brutal if you want to do a bodybuilding type routine using one or two exercises a body part. Never understood how people label it a beginner routine when it's the hardest way to train. Train your whole body in one training session will leave you gasping for breath exhausted. A big plus is that you get strong fast repeating an exercise three times a week. An example of that is pull ups. I had trouble getting stronger with pull ups but doing them three times a week sure helped. Same with power cleans.

2. Used this classis split many a time. Back/chest, legs, delts/arms. Used three days week with weekends off.

3. This is another classic. Chest/arms, leg, Back/delts. Done three times a week like Monday, Wednesday and Friday.

4. Yates inspired split. Chest/bicep, legs, back, delt/triceps. Split it like Yates. two days on, one off, two days on with the weekend off.

5. Also used Mentzer's split for over a decade. One day was legs/chest/triceps and the other back/delts/biceps. Done on a Frank Calta rotation for recuperation type rotation.

Now thinking about a bro split of splitting it in five days or even six taking a day off as needed for rest or circumstance.

oldtimer1 · « **Reply #13 on:** October 05, 2023, 05:59:57 AM »

Quote from: MAXX on October 05, 2023, 05:46:12 AM

lol.... silly question

Bodybuilding lifestyle at all doesn't fit with family life, unless you have a wife/partner accepting doing ALL the work. And that's okay if you make a good income from doing it. But we all know very few bodybuilders do.

Some guys here have wives who are the bread winners or come from a rich family. It allows them the time for this life style. I've worked revolving shifts and so many nights. I always managed to get the workouts in. If there is a will there is a way.

CalvinH · « **Reply #14 on:** October 05, 2023, 06:01:51 AM »

I try to lift Mon-Fri with weekends off but if life gets in the way I end up at the gym on a weekend.
Chest
Back
Legs
Shoulders/traps
Arms

plus cardio which can be a treadmill,dog walk,trail hike.

Abs a couple/few times a week.

Gym Rat · « **Reply #15 on:** October 05, 2023, 06:10:59 AM »

Quote from: CalvinH on October 05, 2023, 06:01:51 AM

I try to lift Mon-Fri with weekends off but if life gets in the way I end up at the gym on a weekend.
Chest
Back
Legs
Shoulders/traps
Arms

plus cardio which can be a treadmill,dog walk,trail hike.

Abs a couple/few times a week.

Exactly (almost to the "T") as to what I normally do...

38 returns · « **Reply #16 on:** October 05, 2023, 06:25:22 AM »

Day one- Back width
Dat two- legs calves
Day three- delts, traps triceps
Day four- Back thickness
DAY five- rear chain- glutes, hams, calves
Day six- side delts, traps, triceps
DAY seven- chest biceps

Ok for clarity
I enjoy the gym and my business allows me to do 16-20 hours a week and get by fine. So I go the gym every day at 4.30 and train until about 5.30-5.45.its keeps my head in a good place and stops me getting angry. So I am abetter person for doing so.
I split the back into width and thickness as I am a fairly strong puller in rowing movements but less so on pulldowns. Since doing this pulldown strength has come up hugely. I split the legs as I am quad dominant and wanted to address this. Also first let workout is each ea, second is side felt focus. Absolute bro-science but enjoying it. All chest and bis get one diet a week because I train back twice so biceps stimulation there and chest sets some work from smith front press and dips.

oldtimer1 · « **Reply #17 on:** October 05, 2023, 06:45:58 AM »

Quote from: 38 returns on October 05, 2023, 06:25:22 AM

Day one- Back width
Dat two- legs calves
Day three- delts, traps triceps
Day four- Back thickness
DAY five- rear chain- glutes, hams, calves
Day six- side delts, traps, triceps
DAY seven- chest biceps

Ok for clarity
I enjoy the gym and my business allows me to do 16-20 hours a week and get by fine. So I go the gym every day at 4.30 and train until about 5.30-5.45.its keeps my head in a good place and stops me getting angry. So I am abetter person for doing so.
I split the back into width and thickness as I am a fairly strong puller in rowing movements but less so on pulldowns. Since doing this pulldown strength has come up hugely. I split the legs as I am quad dominant and wanted to address this. Also first let workout is each ea, second is side felt focus. Absolute bro-science but enjoying it. All chest and bis get one diet a week because I train back twice so biceps stimulation there and chest sets some work from smith front press and dips.

That's a lot of days in a row working out. If it's working for you then keep at it. Personally I would need rest days. I'm retired but when I was working it was common for me to go for runs with the guys at work then coming home to lifting. The double sessions worked great with the hours off between the two activities.

38 returns · « **Reply #18 on:** October 05, 2023, 06:48:18 AM »

I am lucky to be able to literally eat on time and sleep properly daily.

I also check my bp and temp as signs I am overdoing it. Every 8 weeks I take 4 days off doing nothing. Its working at the minute but I will change it a and when required.

oldtimer1 · « **Reply #19 on:** October 05, 2023, 07:03:36 AM »

Quote from: 38 returns on October 05, 2023, 06:48:18 AM

I am lucky to be able to literally eat on time and sleep properly daily.

I also check my bp and temp as signs I am overdoing it. Every 8 weeks I take 4 days off doing nothing. Its working at the minute but I will change it a and when required.

I take it you use volume? Lifting all those days pushing heavy weight to failure would be some task but then again it would also be with volume too. How many sets per body part?

Irongrip400 · « **Reply #20 on:** October 05, 2023, 08:07:43 AM »

Lol, thread title had me thinking of a dead beat dad headed to the store for “bread and milk”.

IroNat · « **Reply #21 on:** October 05, 2023, 08:14:35 AM »

Quote from: 38 returns on October 05, 2023, 06:48:18 AM

I am lucky to be able to literally eat on time and sleep properly daily.

I also check my bp and temp as signs I am overdoing it. Every 8 weeks I take 4 days off doing nothing. Its working at the minute but I will change it a and when required.

Smart.

oldtimer1 · « **Reply #22 on:** October 05, 2023, 09:07:26 AM »

Quote from: Irongrip400 on October 05, 2023, 08:07:43 AM

Lol, thread title had me thinking of a dead beat dad headed to the store for “bread and milk”.

That's what I meant but everyone keeps talking about training.

residue · « **Reply #23 on:** October 05, 2023, 11:05:41 AM »

I cant believe ppl still train like that, it seems so boring

beakdoctor · « **Reply #24 on:** October 05, 2023, 11:12:49 AM »

Quote from: robcguns on October 04, 2023, 04:47:25 PM

I used to do this but lately I’m really enjoying just doing a little bit of everything and doing that every 3-5 days. Maybe 5 sets for every body part. Turns out to be 60 sets but I superset and only do it 1-2 times a week. The pump is insane and gets a lot done so I don’t have to lift that much.

That's probably a great, science backed routine that a lot of natural lifters would see results on.

For people who have no balance in their lives and tend towards mindless obsession, chasing a physique in my 50's that I wasn't able to obtain in my 20's.... 5 sometimes 6 days a week for an hour to an hour 1/2 each day. And I think 'come on man, you got this. Arnold worked out 7 days a week, twice a day!'