A Bro Split - All You’ll Ever Need

What is a Bro Split?

The Bro Split is a routine that is most commonly used by Bodybuilders. The program incorporates split training, which essentially focuses on one major muscle group for each unique training day of the week.

For example, a Bro Split may look something like this:

Monday: Chest

Tuesday: Back

Wednesday: Arms (Biceps & Triceps)

Thursday: Shoulders

Friday: Legs & Abs

Saturday: *Rest Day

Sunday: *Rest Day

* Rest days can be interspersed with core training, aerobic exercises, or anything else that will benefit from an active rest day.

Pros & Cons of a Bro Split

Due to the nature of the low frequency training of each muscle group, the bro split routine has generated a significant amount of criticism. The problem with the low frequency training is that specialists have suggested that Muscle Protein Synthesis ("MPS"), the process by which muscle tissue is rebuilt, tends to deteriorate after 36 hours of intense resistance exercise. (MacDougall, J. Duncan, et al. “The Time Course for Elevated Muscle Protein Synthesis Following Heavy Resistance Exercise.”)

Because the Bro Split only exercises each muscle group once per week, the MPS process is also only stimulated once per week as well, which has led to the misperception that a bro split regimen does not contribute to muscular growth as other splits.

However, the Bro Split should be extremely beneficial to muscular growth and development provided a suitable quantity of exercises are correctly completed and a regular plan is maintained.

Furthermore, the Bro Split is a straightforward, easy-to-follow program. The low frequency of working the same muscle group also allows for better recuperation for subsequent training days, ideal for those trying to bulk up on muscle mass.

In comparison to other splits, like Push-Pull-Legs that are heavily movement oriented, a Bro Split is more strength based, which is why it’s often advised for more advanced gym-users

Key Points

One of the most important aspects of weight lifting is carefully selecting your split, and it should be done correctly. A Bro Split is easy, helps users gain muscle mass effectively, and is practical for advanced gym users, yet valuable for those with any level of experience.

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Works Cited

MacDougall, J. Duncan, et al. “The Time Course for Elevated Muscle Protein Synthesis Following Heavy Resistance Exercise.” Canadian Journal of Applied Physiology, vol. 20, no. 4, Dec. 1995, pp. 480–86, doi:10.1139/h95-038. Accessed Nov 19. 2021.