Bro Split – The Ultimate Guide to 5 Day Bro Split Routine

1. Bro Split – The Ultimate Guide to 5 Day Bro Split Routine Recapture your motivation with the bro split which is one of the best ways to build muscle and strength: info@aqfsports.co.uk www.aqfsports.co.uk

2. 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 Bench Press info@aqfsports.co.uk www.aqfsports.co.uk

3. 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. info@aqfsports.co.uk www.aqfsports.co.uk

4. 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, targeting 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. : Bench Press info@aqfsports.co.uk www.aqfsports.co.uk

5. 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 organise your training. Research (5) says that working a specific muscle group or pattern of movement, more often, is better for strength gains. Performance deteriorates more significantly as the workout routine advances. So, when you reach the stage of doing 10-16 sets for a muscle group, it won’t be as capable of working productively and will be much weaker. This can have long-term effects on muscle growth. info@aqfsports.co.uk www.aqfsports.co.uk

6. Pros and Cons of Knee Sleeves Pros Knee sleeves can be, used for all types of lifting exercises, including Olympic weightlifting, CrossFit training, powerlifting and bodybuilding. Plus, you can wear them for several lower body exercises. Apart from the reasons why you should wear them, mentioned above, knee sleeves also assist the mechanics of an exercise by restricting patella movement, providing lateral stability, and increasing proprioception. They offer compression, which increases the blood flow to the knee. This reduces pain and increases the recovery time. As a result, knee sleeves can help you recover from an injury faster. info@aqfsports.co.uk www.aqfsports.co.uk

7. The Bro Split & Other Routines Let’s take a look at how well bro split competes with other famous workout routines: Bro Split vs PPL (Push Pull Legs) Opposite to the bro split, PPL concentrates on the actual movement of the lift you perform and not as much on the particular muscles. For instance, during a chest press, you push the weight away from you while working your triceps, deltoids, and chest. Bro Split vs Full Body A full-body split trains every single muscle group of your body in each workout. Your schedule may involve full body split workout 3 days a week, with the weekends being off. But are full-body splits better than the bro split? There isn’t any research classifying it as superior. So, as long as, you control the intensity, and volume, of your workouts the frequency doesn’t matter. Plus, full-body workouts actually feel overwhelming to some people. info@aqfsports.co.uk www.aqfsports.co.uk

8. The Final Takeaway Building muscle is a time taking process, and it demands perseverance. If you are a newbie, the bro split can help you reach your goals quicker than other types of weightlifting exercises. Moreover, if you do not have a lot of gym equipment or free weights, you can do bodyweight workouts and use resistance bands to create your own, bro split routine at home. And do not worry, you can still be a “bro”, even if you do not do the bro splits! info@aqfsports.co.uk www.aqfsports.co.uk

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