Gym bros is a term that you’ve probably heard if you’ve recently spent a lot of time at the gym. You may even think of yourself as one. This ironic word has led to the designation of a particular training method as a bro split.
A bro split is what exactly? What is your method? Most importantly, does it actually work? Discover everything you need to know about this method of exercise and whether you should try a bro split workout regimen by reading on.
What Is a Bro Split?
A exercise plan known as a “bro split,” often referred to as a “body-part split,” involves working out each main muscle group (or body part) on various days of the week.
Since each muscle group is usually worked out once per week, a typical 5-day bro split training schedule might look like this:
- Day 1: Chest Day
- Day 2: Back Day
- Day 3: Shoulder Day
- Day 4: Leg Day and Abs
- Day 5: Biceps and Triceps
The target muscle group is typically worked out with a number of sets and reps in each workout, making it bloated, aching, and pumped.
In actuality, this contributes to the popularity of bro splits. Many people have the (false) belief that a muscle group would grow more as a result of being worked out more frequently.
But as you’ll soon discover, it’s not a good idea to programme a bro split by blasting one muscle area with six, ten, or more workouts in a row.
Bro Split vs. Science
If you’ve heard of “bro science,” you’re justified in doubting the efficacy of a training course with a name similar to that. How does this training approach measure up scientifically, then? Very well!
By concentrating on different primary muscle groups on separate days, enough recuperation time is provided between training sessions. Having this recovery time is justified scientifically because increasing your muscle mass requires constant tearing and rebuilding of your muscle fibres.
Of course, there are a number of factors that affect this training program’s success, with progressive overload playing a crucial role. Your bro split won’t work if you go to the gym every week and use the same weights and exercises.
By gradually increasing the weight or training volume (more reps or sets), you can avoid your body’s built-in resistance training adaptations and promote muscular growth.
Whether the classic bro split will be effective for you also depends on proper form, recovery, diet, and consistency.
Do Bro Splits Work?
Contrary to what many fitness gurus claim, bro-splits can be a very effective method for building strength and muscle—but only if they are properly programmed—and that’s a huge if. And especially if you’ve only been lifting weights for a year or so.
To completely address the query, “do bro splits work?” You must, however, balance the benefits and drawbacks of a bro split exercise programme.
Top Benefits of Bro Splits
We need to discuss the positive aspects of bro splits before we discuss the main problems.
Remember that a lot of the criticism levelled against bro splits comes from the new generation of sports science, which has created an odd elitism in the fitness industry that places individuals who adhere to the traditional methods in a lower class. It is unnecessary and ridiculous. Bro splits also have certain advantageous aspects.
1. Allows Plenty Of Recovery
The time allotted for recovery between workouts is the main advantage of focusing on 1-2 muscle groups each day, as was already indicated. This is an advantage that you won’t gain from full-body exercises because it could take longer for your muscles to recuperate between workouts.
You have plenty of time for active healing when your following chest day is not until the following week.
2. Allows for Shorter Training Sessions
The fact that you can finish your full training session in 45 to 60 minutes is another important advantage of this method of exercise.
This method of training can be right for you if you want to slip away during your lunch break to work out or if you simply don’t want to spend two hours at the gym.
3. Easy to Follow and Adapt
Perhaps since gym bros have the unfavourable reputation of being muscle dummies, this exercise regimen is so simple to adhere to.
Putting jokes aside, it’s easy to keep track of what you need to do next and resume your schedule if you miss a few days. If your gym is closed, try a bodyweight bro split, and you can alter when you take your days off to suit your demands. You can even modify how often you train each week.
4. Hits Every Muscle Group Sufficiently
When all you have to do is practise your “back,” you’ll attack it from every angle imaginable. Then the following day, the arms, chest, legs, etc. Since that muscle is the focus of the entire session, you cannot be impartial or biassed toward it.
What do you believe will get hit more if you’re doing an upper day but detest working out your chest? Although we should have a good work ethic, things do happen even when we are unaware of them.
5. Bro Splits Are Effective
If muscle hypertrophy is your main objective, a bro split can be a useful strategy to use (see below). Even though it’s basic and relies on outdated ideas, it still functions! This is particularly true for novice lifters who only require any loading strategy to develop.
We don’t mind if a bro split motivates you to work out. It is organised, adheres to fundamental lifting principles, and exercises the complete body.
Cons of of Bro Splits
There are drawbacks to the bro split routine, as with anything. Here are some crucial details about this exercise method.
1. Limited Muscular Strength Gain
The traditional bro split is excellent for increasing muscle mass but not for increasing strength to its maximum potential. For increasing muscle size, higher reps and lighter weights are ideal; however, for increasing strength and power, lower reps and heavier weights are required.
You won’t develop the full-body strength necessary to set enormous platform PRs with this training method because it focuses different muscle groups on separate days.
2. Training Frequency and Scheduling
The fact that some people can only go to the gym a few days a week is the biggest obstacle to completing the five day split. Even with the advantage of a shorter session, you might need to change your muscle group targeting and split if you can’t reach the necessary training frequency.
At this stage, switching to a hybrid split or PPL (which includes a day of full-body exercise) certainly makes more sense.
3. Diminishing Performance Curve
The objective of this type of exercise when you focus on a specific muscle group is to exhaust your muscles. It follows that your form and efficacy will be mediocre near the end of the workout due to a declining performance curve. You’re more likely to get hurt or put in more effort for little reward at this time.
Frequently Asked Questions
Why Do Bodybuilders Do the Bro Split?
The bro split is used by bodybuilders because it works well for increasing muscle mass. Bodybuilders might target a single muscle group with this split in order to achieve their fitness objectives of muscular growth and definition.
The Bro Split: Beneficial to Bodybuilding?
One of the best exercises for bodybuilding is the bro split. Increasing training frequency also improves progressive loading, despite the fact that the exercises are often shorter.
Do Bro Splits Help You Lose Weight?
Thermodynamics and good nutrition are key to fat loss. Since full-body workouts typically burn more calories than this type of training alone, many bodybuilders also incorporate modest cardio into their routines.
Who Uses Bro Split?
This split is generally used by bodybuilders since it promotes muscular mass while detracting from muscle strength, which makes it unattractive to powerlifters and other athletes.
Don’t be fooled by the name; if you want to gain bulk and get shredded, the bro split routine might be a useful exercise. However, it’s critical to keep in mind that training volume and frequency are very vital to your success.