This is a question I read while scrolling through Quora.
And since this is a newsletter about fitness & bodybuilding called ‘The Bro Split’ and a ‘bro split’ is a workout split where you train one muscle group per workout…
I thought It might be a good idea to answer that question in an email.
Because -despite my newsletter literally being called ‘the bro split’- I never recommend actually doing a bro split to anyone. Ever.
Here’s why:
There’s simply too many muscles in your body to train them all individually and fit them inside a week. (Believe me, I tried) Also, even if you manage to fit them all in one week, that also means you’re only training them once every week. Sure, you do more sets on a given day than you would normally do when using a different training split. But then you’re waiting a whole 7 days before you stimulate those muscles again.
More,
Doing more sets in one workout isn’t necessarily better. In fact, it’s less effective than dividing them throughout 2 days instead.
Example:
Let’s say you’re doing a bro split and training chest: You do 5 exercises, 3 sets of every exercise. And then you take a whole week before you train your chest again. That means you do 15 sets of chest (per week).
Now let’s take a PPL split:
Day 1, you do 2 exercises for the chest, 3 sets each. Day 2, you do another 2 exercises, 3 sets each. That’s 12 set’s total.
Now, that means Bro split wins, right? Because more volume means more gains, right?
Not exactly.
Because here’s the thing: by the time you’ve done your first 2 exercises -if you do them properly- your chest is chattered. And now you need to do another 3 exercises (with diminishing returns, because you get progressively more tired with each set) with your muscles at maybe 50-60% capacity.
Now, by dividing those exercises over 2 days, you get 2-3 days of rest in between, therefore making you able to do all 4 of those exercises at full capacity.
So, which scenario do you think is best for your gains?
Another reason I wouldn’t recommend a bro split to anyone ever is:
You have to train… Every. Single. Day. Now, unless you’re a professional bodybuilder, there’s absolutely not a single reason why you should do that.
Look, if you have the time, if you don’t have anything better to do, if you don’t care about ‘optimal’, and if you’re just having a buttload of fun and you LOVE a good bro split with the bro’s. By all means, do one.
But if you’re anything like me, and you like weightlifting but don’t want to make it your entire life…
There’s better ways to train.
My Aesthetic Physique program for example. Where I personally help you to build a lean, attractive, and Hollywood-worthy physique in the fastests, most efficient way possible.
If you’re interested, send me a reply.
Victor Vandermoere