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!
3. 5 Day Bro Split Routine:
Now, that we have a clear understanding of
what is a bro split, when to do a bro split, its
pros and cons, and whether it is better than
other workout routines, let’s take a look at a
classic bro split routine:
9. The Bro Split & Other 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. These are the push muscles, and they get
activated in exercises, including pushing something
away from the body. And the same goes for pull
muscles like the biceps and the back when you pull
something closer to your body, such as pull-ups.
10. When it comes to deciding which one is good for
you, it depends on your fitness goals and your
body type. Bro split is perfect for you if you like
the concept behind it and want something to
motivate you to go to the gym and get moving 5
days a week. However, if you are concerned with
gaining muscle and not about the process to get
to that goal, then PPL is for you.
11. 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.
12. Bro Split vs Upper Lower:
Many people like the upper/lower split because
it trains each muscle group twice and 4 days a
week. But there are some problems with it:
Programming: Designing an effective
upper/lower routine is exhausting because you
need to be very careful when choosing
exercises. Some exercises can fatigue your other
muscle groups which might suffer when you do
a session on them.
13. Volume Allocation: Having 2 upper, and 2 lower
workouts, is good, but most people find it
challenging. The reason being that their lower
body session is shorter, and low in volume as
compared to their upper body workouts which
are challenging and incredibly long. This is
because there are more muscle groups in the
upper body than the lower half.
14. Priority on an Upper Lower Split: You are
required, to do trade-offs for upper body each
week because you have to prioritize a specific
muscle group and work the rest in an exhausted
condition. So, you get 2 upper body sessions,
and you have to choose between beginning with
the back, shoulders, or chest.
15. However, with a bro split, you get one day for
each muscle group. This way, you can focus on
one group without doing a trade-off.
