Stop doing the bro split and switch to high frequency training for hypertrophy

[ajd]

Recent studies show that lower frequency splits such as the bro split, are inferior to higher frequency splits such as full body, or upper/lower. High frequency training means training a muscle more often, but with low volume. The first set you perform on a muscle group will provide enough stimuli for growth to occur, it would take another 5 sets of the same intensity to create the same hypertrophic stimuli. By switching to a high frequency split, you can minimise fatigue (as your only doing one set per muscle group in a session) while generating hypertrophic stimulus up to 4 times a week. The information is all out there, if you still train with high volume and low frequency you are leaving gains on the table.

 

[ey88]

True

 

[ChimpBall]

Only casual gym goers, steroid users or retards with 80 IQ think bro splits are optimal or even equally good to 2x+ a week frequency programs.

 

[looks>books]

Some people say less is more

Davis Daily swears on thi

 

[ajd]

Only casual gym goers, steroid users or retards with 80 IQ think bro splits are optimal or even equally good to 2x+ a week frequency programs.

some retards genuinely think they can 'hit a muscle hard' in one session then give it another week before training it. The clowns think fatigue = gains

 

[ajd]

Some people say less is more

Davis Daily swears on thi

i mean it's less per session but the frequency is higher, if that makes sense. I suppose its still less overall as some clowns genuinely do like 20 sets per bodypart in a session.

 

[looks>books]

I

i mean it's less per session but the frequency is higher, if that makes sense. I suppose its still less overall as some clowns genuinely do like 20 sets per bodypart in a session.

just go till i cant do any more

 

[ajd]

I

just go till i cant do any more

Your over fatiguing your muscles. Your not getting any extra hypertrophic simulation from those extra sets. You will just further prolong your recovery and you wont be able to hit it again in the short (optimal) window. Clever name btw

 

[autistic_tendencies]

Full body 3-4 times per week you’re set

 

[20/04/2008]

Recent studies show that lower frequency splits such as the bro split, are inferior to higher frequency splits such as full body, or upper/lower. High frequency training means training a muscle more often, but with low volume. The first set you perform on a muscle group will provide enough stimuli for growth to occur, it would take another 5 sets of the same intensity to create the same hypertrophic stimuli. By switching to a high frequency split, you can minimise fatigue (as your only doing one set per muscle group in a session) while generating hypertrophic stimulus up to 4 times a week. The information is all out there, if you still train with high volume and low frequency you are leaving gains on the table.

Switched from bro split > to ppl >to full body 3-4times per week > to full body 6x per week now

 

[20/04/2008]

Recent studies show that lower frequency splits such as the bro split, are inferior to higher frequency splits such as full body, or upper/lower. High frequency training means training a muscle more often, but with low volume. The first set you perform on a muscle group will provide enough stimuli for growth to occur, it would take another 5 sets of the same intensity to create the same hypertrophic stimuli. By switching to a high frequency split, you can minimise fatigue (as your only doing one set per muscle group in a session) while generating hypertrophic stimulus up to 4 times a week. The information is all out there, if you still train with high volume and low frequency you are leaving gains on the table.

 

[mogtivism]

some retards genuinely think they can 'hit a muscle hard' in one session then give it another week before training it. The clowns think fatigue = gains

Recent studies show that lower frequency splits such as the bro split, are inferior to higher frequency splits such as full body, or upper/lower. High frequency training means training a muscle more often, but with low volume. The first set you perform on a muscle group will provide enough stimuli for growth to occur, it would take another 5 sets of the same intensity to create the same hypertrophic stimuli. By switching to a high frequency split, you can minimise fatigue (as your only doing one set per muscle group in a session) while generating hypertrophic stimulus up to 4 times a week. The information is all out there, if you still train with high volume and low frequency you are leaving gains on the table.

my jacked friend does a bro split, currently copying his routine, seeing the weights go up and enjoying the next day soreness. Honestly all this science based lifting is a cope tbh, i talk to a lot of people at the gym and nobody i know who’s jacked does a full body routine. If you hit legs, chest,back, all on the same day, how much energy will you have left to hit arms, shoulders? In the 3 months i tried fullbody myself only my bench and squat went up by a good amount, i was straight up too exhausted for the rest and fatigued to high hell.

Furthermore what i see here is advocating for one set on an exercise a session to hit it 4x a week?? You realize that’s only 4 sets a week for the muscle if that’s the only exercise for it you do, Honestly guys don’t waste time reinventing the wheel and hopping between different programs that are unusual and won’t work out practically, i learned that lesson too late. Just pick the routine your jacked friend has been using, and change some movements with equivalent movements that are more comfortable for you (ex: I substituted lat pulldown substituted with pull-ups, chest supported row with cable row, dumbell curls with barbell curls). Then just stick with it for a long time and keep a solid diet strategy. As is evident by “20/04/2008’s” post, geeking out too much about routine causes program hopping, i’m guilty of this and program hopping causes no gains, trust me.

And although this is no proof of anything,
I know only 2 guys irl who did full body, one got fat and looked even worse after stronglifts, second guy’s before after pics he showed me look mostly the same except his chest’s a bit bigger.

If you really think you can hit legs, back, chest and everything else to failure with a 4x per week frequency, go ahead, but i strongly recommend you stick to proven tried and tested, popular strategies, and do normal basic lifts exclusively. (I don’t want to catch you doing one arm jeff nippard 45 degree bench illiac cable rows before you can do a single pullup, nor should you be doing incline bench lying lateral raises when normal ones have been proven time and time again to work)

 

[Sceptical]

my jacked friend does a bro split, currently copying his routine, seeing the weights go up and enjoying the next day soreness. Honestly all this science based lifting is a cope tbh, i talk to a lot of people at the gym and nobody i know who’s jacked does a full body routine. If you hit legs, chest,back, all on the same day, how much energy will you have left to hit arms, shoulders? In the 3 months i tried fullbody myself only my bench and squat went up by a good amount, i was straight up too exhausted for the rest and fatigued to high hell.

Furthermore what i see here is advocating for one set on an exercise a session to hit it 4x a week?? You realize that’s only 4 sets a week for the muscle if that’s the only exercise for it you do, Honestly guys don’t waste time reinventing the wheel and hopping between different programs that are unusual and won’t work out practically, i learned that lesson too late. Just pick the routine your jacked friend has been using, and change some movements with equivalent movements that are more comfortable for you (ex: I substituted lat pulldown substituted with pull-ups, chest supported row with cable row, dumbell curls with barbell curls). Then just stick with it for a long time and keep a solid diet strategy. As is evident by “20/04/2008’s” post, geeking out too much about routine causes program hopping, i’m guilty of this and program hopping causes no gains, trust me.

And although this is no proof of anything,
I know only 2 guys irl who did full body, one got fat and looked even worse after stronglifts, second guy’s before after pics he showed me look mostly the same except his chest’s a bit bigger.

If you really think you can hit legs, back, chest and everything else to failure with a 4x per week frequency, go ahead, but i strongly recommend you stick to proven tried and tested, popular strategies, and do normal basic lifts exclusively. (I don’t want to catch you doing one arm jeff nippard 45 degree bench illiac cable rows before you can do a single pullup, nor should you be doing incline bench lying lateral raises when normal ones have been proven time and time again to work)

Is arms, legs, chest & shoulders, back and then rest good bro split or should I change it?

 

[mogtivism]

Is arms, legs, chest & shoulders, back and then rest good bro split or should I change it?

yes

 

[mogtivism]

Is arms, legs, chest & shoulders, back and then rest good bro split or should I change it?

That’s a good split provided you do enough volume, pick normal exercises, and stick with it for a long time, have a good diet and be in calorie surplus. You will build muscle as a noobie lifter.

 

[ajd]

my jacked friend does a bro split, currently copying his routine, seeing the weights go up and enjoying the next day soreness. Honestly all this science based lifting is a cope tbh, i talk to a lot of people at the gym and nobody i know who’s jacked does a full body routine. If you hit legs, chest,back, all on the same day, how much energy will you have left to hit arms, shoulders? In the 3 months i tried fullbody myself only my bench and squat went up by a good amount, i was straight up too exhausted for the rest and fatigued to high hell.

Furthermore what i see here is advocating for one set on an exercise a session to hit it 4x a week?? You realize that’s only 4 sets a week for the muscle if that’s the only exercise for it you do, Honestly guys don’t waste time reinventing the wheel and hopping between different programs that are unusual and won’t work out practically, i learned that lesson too late. Just pick the routine your jacked friend has been using, and change some movements with equivalent movements that are more comfortable for you (ex: I substituted lat pulldown substituted with pull-ups, chest supported row with cable row, dumbell curls with barbell curls). Then just stick with it for a long time and keep a solid diet strategy. As is evident by “20/04/2008’s” post, geeking out too much about routine causes program hopping, i’m guilty of this and program hopping causes no gains, trust me.

And although this is no proof of anything,
I know only 2 guys irl who did full body, one got fat and looked even worse after stronglifts, second guy’s before after pics he showed me look mostly the same except his chest’s a bit bigger.

If you really think you can hit legs, back, chest and everything else to failure with a 4x per week frequency, go ahead, but i strongly recommend you stick to proven tried and tested, popular strategies, and do normal basic lifts exclusively. (I don’t want to catch you doing one arm jeff nippard 45 degree bench illiac cable rows before you can do a single pullup, nor should you be doing incline bench lying lateral raises when normal ones have been proven time and time again to work)

Those 4 sets are all the first set in a session for the said muscle group though. The studies show the first set is by a mile the most beneficial anything after youll just overfatigue and have to wait longer until you can train it next

 

[mogtivism]

Those 4 sets are all the first set in a session for the said muscle group though. The studies show the first set is by a mile the most beneficial anything after youll just overfatigue and have to wait longer until you can train it next

I don’t really care what exercise science says. Most studies are performed by scientists who don’t lift and use silly protocols. I look at what I see working for others in the real world and i copy it. To me, this feels far more reassuring that novel internet forum ideas that I never see anyone irl practicing. If you want to stick with fullbody workouts, that is your body, your choice. But i’m sticking with the bro split. Respectfully

 

[mlbmogger252]

Science based lifting is gay. Do what works best for you. PPL for example has been optimal for me compared to the other bullshit I’ve tried before. Cope.

 

[ezio6]

source trust me bro

 

[ajd]

I don’t really care what exercise science says. Most studies are performed by scientists who don’t lift and use silly protocols. I look at what I see working for others in the real world and i copy it. To me, this feels far more reassuring that novel internet forum ideas that I never see anyone irl practicing. If you want to stick with fullbody workouts, that is your body, your choice. But i’m sticking with the bro split. Respectfully

Fair enough bro. Bro split obviously works iv done something similar for a couple years and i have a good physique. Split is just another factor that determines growth (there are many).

 

[ajd]

source trust me bro

I could cite some sources if your that skeptical. plenty of guys on TikTok cover the issue a lot more in depth. Look at trainedby_k.

 

[cuh4cuh]

Those 4 sets are all the first set in a session for the said muscle group though. The studies show the first set is by a mile the most beneficial anything after youll just overfatigue and have to wait longer until you can train it next

what about warmup set saar?

 

[ajd]

what about warmup set saar?

Yes always a warm up set. Important for injury prevention. By “first set” i mean the first working set that should be to failure or 1 rir. Thats the set thatll provide the stimulus

 

[20/04/2008]

my jacked friend does a bro split, currently copying his routine, seeing the weights go up and enjoying the next day soreness. Honestly all this science based lifting is a cope tbh, i talk to a lot of people at the gym and nobody i know who’s jacked does a full body routine. If you hit legs, chest,back, all on the same day, how much energy will you have left to hit arms, shoulders? In the 3 months i tried fullbody myself only my bench and squat went up by a good amount, i was straight up too exhausted for the rest and fatigued to high hell.

Furthermore what i see here is advocating for one set on an exercise a session to hit it 4x a week?? You realize that’s only 4 sets a week for the muscle if that’s the only exercise for it you do, Honestly guys don’t waste time reinventing the wheel and hopping between different programs that are unusual and won’t work out practically, i learned that lesson too late. Just pick the routine your jacked friend has been using, and change some movements with equivalent movements that are more comfortable for you (ex: I substituted lat pulldown substituted with pull-ups, chest supported row with cable row, dumbell curls with barbell curls). Then just stick with it for a long time and keep a solid diet strategy. As is evident by “20/04/2008’s” post, geeking out too much about routine causes program hopping, i’m guilty of this and program hopping causes no gains, trust me.

And although this is no proof of anything,
I know only 2 guys irl who did full body, one got fat and looked even worse after stronglifts, second guy’s before after pics he showed me look mostly the same except his chest’s a bit bigger.

If you really think you can hit legs, back, chest and everything else to failure with a 4x per week frequency, go ahead, but i strongly recommend you stick to proven tried and tested, popular strategies, and do normal basic lifts exclusively. (I don’t want to catch you doing one arm jeff nippard 45 degree bench illiac cable rows before you can do a single pullup, nor should you be doing incline bench lying lateral raises when normal ones have been proven time and time again to work)

Didn’t get the tag nigga
Also you jut read the bodybuilding thread
Im talking in general ive been advocating high frequency for months