Download
1 / 11
110 likes | 118 Views
The bro split routine has received a lot of backlash because of its low frequency. The philosophy behind the critique is that muscle protein synthesis levels off in 36 hours of exercise (1). So, when someone does not target their muscles 2-3 times in a week he or she misses out on muscle growth.<br><br>
E N D
What Is a Bro Split? Bro split is one of the most widely used bodybuilding routines in gyms all over the world. It is a type of split training that works major body parts over the course of a week. Each day is devoted to a specific muscle group that you want to build. In other words, it is nothing but a strategic approach to organising your training. One example of a bro split routine is:
Monday – Chest day • Tuesday – Back day • Wednesday – Shoulders and Traps day • Thursday – Legs and Abs day • Friday – Biceps, Triceps, and Forearms day • Saturday – Rest day • Sunday – Rest day
Saturday and Sunday are typically reserved for rest. However, you can switch one day to do core workouts or cardio for active recovery, and then you repeat the same schedule during the week. You can easily change exercises, switch the days, and get enough time to rest and stay motivated, without losing your muscle gains.
Can Bro Splits Effectively Build Muscle? The bro split routine has received a lot of backlash because of its low frequency. The philosophy behind the critique is that muscle protein synthesis levels off in 36 hours of exercise (1). So, when someone does not target their muscles 2-3 times in a week he or she misses out on muscle growth.
Another study (2), published in the Journal of Strength and Conditioning Research, that tested this philosophy behind training frequency, concluded that high-frequency resistance training does not deliver extra hypertrophy perks and strength than a lower frequency, provided that the intensity and volume are equated. So, trainers can expect a rise in endurance and strength with three 13-min weekly sessions (3) than an 8-week period.
So, as long as you do sufficient exercise every week, your muscles will grow. This theory is also backed up by research (4) done by Gomes et al. in 2019, so you don’t need to keep your muscle protein synthesis high. Therefore, rest assured, the bro split does an amazing job at building muscle and needless to say it is very effective.
Pros and Cons of Bro Split Routine: Pros of Bro Split: • It’s incredibly easy and simple to follow, and you train every day with a fresher and better-recovered state. • It’s more fun to work a specific muscle group, instead of dividing your focus between a few.
If you're already muscular, your muscles will need 4 to 6 days to recover. Hence, targetting every muscle group once a week is better. • Depending on the frequency, your session can be shorter. So, you can divide the same volume across more sessions per week instead of squeezing in a lot of volume.
Cons of Bro Split: • To follow bro split properly, you need to reserve 4-5 days every week. This isn’t possible for some people, and you may have to go for a split that suits you better for a low training frequency such as full-body and PPL (Push Pull Legs). • If your goals are acquiring skills and strength, a bro split might not be the way to organize your training. Research (5) says that working a specific muscle group or pattern of movement, more often, is better for strength gains.
