@@KK001 trying to find the most optimal program in the world will leave you running in circles and eventually you’ll experience a paralysis in what to do. Best to try something and see what works for YOU. Everyone is different. No one else has your body. Try a body part split and PPL and see which you like more
@@magknowz how is that cap? Some people are going to be hyper responders to PPL and others to Bro Split. The same with differences between high vs low volume, hypertrophy focus or strength focus. You have to experiment
Consistency is most important. If your consistent for months/years while working out hard and not gaining any muscle, you're either not consistent or not working hard enough. Muscle isn't gonna say "oh, this isn't the optimal way, I'm not gonna grow now". What I do which has proven for myself to work is doing PPL rest (so blocks of 4 days, which makes going to the gym 5-6 a week, never miss a day) and for the training itself I progressively overload. I don't do any fancy exercises, if I'm in a period where I'm really enjoying bench press, I PO in that, it doesn't make a huge difference that it isn't optimal
@@sreeram4444 It's a variation on PPL with shoulders on leg day instead of push day (so every day is 1 big muscle group and 1 smaller muscle group instead of 3 groups on push day and 1 on leg day). So I do push, pull, legs, rest, push, pull, legs, rest, repeat. Push: Chest: 2 sets regular dumbell press 2 sets incline dumbell press 2 sets incline chest flies Triceps: 2 sets any tricep extention variation with elbow in front of shoulder 2 sets any tricep extention variation with elbow behind the shoulder Pull: Back: 2 sets single arm cable pull down 2 sets cable row 2 sets incline pulldown Bicep: 2 sets any bicep curl variation with elbow in front of shoulder 2 sets any bicep curl variation with elbow behind the shoulder Legs: Legs: 2 sets squad 2 sets leg extentions 2 sets leg curls Shoulders: 2 sets military press 2 sets side raises 2 sets rear delt flies The important thing here is to train until failure: your last rep should barely be possible so push yourself. 2 sets for each exercise may seem little but if you train hard enough, you'll be exhausted by the end. I have way more progress this way instead of doing too many sets and exercises where I just quit after the 8th rep because that was my target. Also try to make sure you go more difficult every day. If you curled 20kg for 7 reps on pull day 1, try to do on pull day 2, 21kg for 7 reps or 20kg for 8 reps so increase weight or reps. Your body is very adaptive but this also means you need to give it a reason to improve. If 8 reps are easy and you keep doing 8 reps you're body doesn't think you'll need to adapt because it's already easy, you know.
I myself too found Push Pull Legs to be massively better in improving my physique after training for over a decade in the bro split. I trained 5 days a week over an 8 day period because of my job I work 4 days on and have 4 days off so for example my split would look like this. Day 1 Pull (Back and Biceps) Day 2 Push (Chest, Shoulders, Triceps) Day 3 Legs Day 4 Pull Day 2 (Back and Biceps) Day 5 work Rest Day shift Day 6 work day shift Push Day 2 (Shoulders, Chest, Triceps) Day 7 work Rest Night shift Day 8 work Rest Night shift Repeat. This reason I train Pull first is beacuse my last 2 working days I actually work 12 hour nights and because I was trying to focus on building my Upper Chest and shoulders the most I wanted to train those the days i was fresher. Push days consisted Chest, Shoulders & Triceps. And then on the 2nd Push Day I would focus on Shoulders and Chest would be secondary and Triceps again. Pull Days would be Back and Biceps. And Legs I would train alone. This worked amazingly for me for around 3 to 4 months however after that I needed to take a week or 2 and change it up. Now my upperchest is where I want it to be I want to focus on my Legs make so I'm currently creating a new programme to train Legs x2 per week, one that focuses quads more and the other would focus Hamstrings more. I too may end up paiding Shoulders with Legs this time as I found my Push days would take about an hour and a half to complete
@@Nvlg68whichever one you will be the most consistent with week after week, month after month, year after year and you will train and ENJOY the most. If you enjoy focusing on ONE body part per day, bro split. If you want to destroy your chest on Monday, then Tuesday destroy your back, then Wednesday your arms, legs Thursday, shoulders Friday then rest weekends, then start over again Monday. If you want to train 2-3 muscles per day 6 days a week, ppl. So, up to you. You don’t have to follow exactly what ANYONE else does, just because it works for them, doesn’t mean it will work for you. Try both for a 1-4 weeks each, whichever YOU enjoy more, go with that and stick to it for 3-6 months. Then you can switch and try the other for 3-6 months. Or stick with whichever. Both are great, but consistency weeks and months and years from now with your training, diet and sleep is what will ALWAYS get your results. Good luck.
Genetically blessed people and roids abuser be like- u only need to train 1 muscle per week It’s not bad but for natural lifters training muscle 2 times a week is far more optimal
Thinking about going back to bro splits. Haven't done the split in 5 years. Been doing ppl or full body, ive had decent gains on the splits, but im starting to think i cant hit muscles hard enough on full body. And ppl i dont seem to crush arms which is the biggest reason i want to try bro splits again. I miss having a ruthless arm day where i feel like theyre gonna pop from the pump!
It's what works for you bro, i hate doing bro split because i dont feel like hitting the muscle 1 time per week is the way to go. Could try an upper/lower split tho.
Bro spilts are great if you can dedicate 5-6 days a week. If you can’t then full body, upper/lower or push-pull-legs and all the other splits. It really about what works for your lifestyle.
Keep in mind that Chris can hit 20+ sets of chest or legs etc. And recover quickly due to the…. Lower volume and more frequency with high intensity works best for natties
@@deebo865 so hitting chest legs or back twice a week still hitting 12-20 sets for those muscles in the week 10 one day 10 another at RPE’s 8-10 doesn’t work? I think science fights you on that one my friend
@@deebo865 you think you’ll have enough strength and intensity and energy to hit 20+ sets all in one day? (Bro Split) the average man can’t and doesn’t
I learned that there’s truly no wrong way to do it. A good split may be slightly better, but it’s not an extreme difference at all. Just do what you like to do.
We over complicate and over rationalize way too much in the “fitness” industry I’ve done PPL, Full body, upper lower and bro splits and they’re ALL highly effective if programmed correctly. In the end the best routine is the one you can adhere to!!!
Do what works for you. Consistency is the most important thing followed by gradual gains while listening to your body. Personally I get prefer/ enjoy moving from a set of one exercises to another. Get all an round good workout and be fresh enough to do the same again the next day with a different set of exercises
Been doing a bro split for years now..often times conventional split workouts tend to allow us to over compensate while working 2 muscle groups at a time. No hate. To each their own
I’m with you! I like to just do one body part per day. I have strayed away from that and you know what? I’m miserable. I think I’ll go back to it starting tomorrow.
no matter what split you do, consistency is what matters. Tons of people do bro splits, PPLs, full body etc., as long as you're consistent with it, you will be successful. A lot of people shy away from supersets, yet Arnold supersetted almost all of his workouts together. Do whatever it is you want to do, just be consistent with it.
I’ll be honest. Im going back to bro splits. I notice when I do bro splits my muscles had a much more full look. My biggest drawback doing a muscle 2x a week was that other body parts grew much faster than others and threw my proportions off. Plus doing a bro split I don’t have to hold anything back during that session. I always find with other splits my shoulders and arms get little attention. Bro splits done correctly can reap huge benefits even as a natural athlete.
@@R-Lee- once a week but I’m going hard AF on that muscle. I’ll do 4-5 exercises for that body part 2-3 sets all taken to failure. I know training frequency is the thing , but studies have shown that weekly cumulative volume is what matters most. I’ve done many splits UL, PPL, Full Body, etc. I enjoy bro splits more than all of them .
for the bro split do something like chest back, shoulder, leg arms and rest a few days. do 3-5 exercises of 3-4 sets per. also adding compound movements and getting good at them helps to train the body well like bench, squat and deadlift. just make sure to be careful when doing them@@R-Lee-
Ive always trained with the bro split, the fact of training multiple muscle groups in one session is insane to me just like Chris says plus I truly love destroying a muscle in one session it feels great and it feels like I put all my effort into that one muscle whereas otherwise I would have gave it a 70-80% effort on that session.
He’s so right. When I switched from PPL to Bro Split, gainz are amazing for 1,5 years. 3 years, I put little mass with good strength with PPL and now I’ve been puttin amazing mass for 1,5 years with Bro Split. Even I separated Arms lol. 6 days a week hard work&easy joints
I think people dont realize that the bro split gives every body part so much rest that you can just blast it without rest days because you give every part 4 recovery days and then you can fully blast them again.
If your goal is bodybuilding then do a bro split. If your goal is strength then doing upper/lower twice a week (or full body workouts a few times a week) will give you faster strength results
As Chris himself said thats what works best for him but other ways work well too. Personally I don't have enough time during the day to not superset, so I always superset but still get stronger and bigger
If your full time job is something other than working out, supersets are great for fitting all your workouts into a condensed schedule. You also get the benefit of a cardio like effect when you perform back to back heavy sets and really get the heart pumping.
I honestly think Push - Pull - Legs + Arms is the optimum way to go. That way you don't miss out on having a "dedicated arm day" per se. Also, hitting a body part once a week via bro splits probably isn't sufficient enough for the most optimal long term gains. I also agree that super set chest and back is likely to be less optimal because overall intensity goes down due to too much systemic fatigue building up mid workout
theres honestly no right way. everyone body reacts different. i tried ppl and was having bad results. i do bro split and ive doubles the weight on all my exercises and feeling much stronger because you give full attention and intensity to each muscle. ppl unless you ae superman can only give high energy to one of the muscles and work lighter on one and switch to the other where if you follow a bro split you should be able to heal up and give full energy to every muscle if you go like chest, back, shoulders, leg arms resting your push and pull muscles for a few days as you work one or the other.
I don't see any gains on ppl man, but once I start adding focused training, man my muscles grow quick, the trick is to train a 2nd time when you feel you have recovered enough, it's different every single time
For enhanced people having mps all day long, frequency doesn't matter, for nobble natties its not optimal. But as long as you can adhere to that its fine.
Get off this beta ass noble natty garbage. A split doesn't magically work better because of people being juiced to the gills. What works, works, period.
@@caseyrobinette805 I think the idea is that enhanced lifters are generally stronger and have more reserves to go harder but I’m not sure how true that is as I don’t know much about steroids I know I do better with higher frequency as a natty
Not true, it depends on the person. I have done hitting muscle 2 times a week. Shit fried me. 1 time a week seen way more gains. Internet overthinks and overhypes
When you're an advanced lifter, you need to push heavy weight and do a lot of sets to get anything out of a workout. You're better off just going balls to the wall once a week rather then twice with not as much intensity. Your cns wont recover (cns takes 10 days to recover from a heavy session) and it doesn't matter how hard you push yourself your workouts wont be as intense if training a muscle twice a week compared to once. noobies and intermediate lifters can get away with twice a week because they don't need as much intensity to benefit from a workout.
@@reko1628 eat, sleep, and cut out some volume per workout. Have a strength focused day and a hypertrophy day. 3 times a week even works if you have a specific muscle group that needs improvement. Just lower the intensity of the workouts and spread it out over the 2/3 days. You end up doing more volume per week but less per workout which makes it easier to recover from. If that doesn't work your not eating or sleeping enough period
Everyone look up junk volume and understand that there are researchers who have answered these questions better than any body builder can. Experience isn't everything there's a lot of anecdotal bullshit in the fitness industry.
100% agree… not a fan of the PPL split at all… I can bro split my 5 lift days and hit chest, back, shoulders and arms all twice a week by only training legs once a week (because I’m old lol…) rep amounts will change from day to day and vary from exercise to exercise but each lift typically is 4 sets… and each day do 20-24 sets… occasionally if I’m feeling it and the weight is lighter I might do 28 sets but that’s def not every time… 1. Chest and shoulders 2. Back 3.arms and legs 4. Off day 5.chest and shoulders 6. Back and arms 7. Off day
I'm not stepping on stage so I use PPL with Arnold split. Keeps me in the sweet spot for a more athletic look. Can't be huge and play golf efficiently.
Few years ago he was saying how you are over training if doing bro split and explained how push pull legs was the best routine, I guess training with hany rambod changed his mind
I’m headed back to a volume based bro split myself. There’s something really satisfying about nuking one body part and still feeling it 3 days later. Also, let’s be honest. If you program the split intelligently, you can get in a ton of secondary body part work on your chest, shoulder and back days.
Most of natty lifters doesn’t really know what is intensity , for cutting and powerlifting Ppl Upper lower are pretty good these splits boost your metabolism, but for pure hypertrophy once per week frequency is the best,recovery is most important
I’m not very muscular, but I just started. I focus on each body part till I hit that muscle in 3 sets of 3 or more different lifts. I at least hit each head of the muscle multiple times
its about how much sets you do per bodypart per week. and also what helps me a lot i count calories per week so sometimes you find urself to not heve time enough right, well lets say i need 3000 calories a day and one day i only hit 2700, i just get 3300 the next day and so far so good im growing
What ever gets you in the gym is the best way But Consistency and frequency has been proven for better results Like everything else in life, you become what you do often So do a bit less but more often
Yes but what about giving all out of the remaining energy you have? There could be something to be said for that. Less isolation will happen but overall growth may still occur. Like a bugenhagen Vs juji body type difference
If your diet is on point, and I do mean your protein intake training, one body part a day definitely helps because you’re hitting that body part with intensity and from different angles not to mention the gain and strength will come gradually, but also the ability to recover less stress on your joints Something people fail to realize.
I don’t super set because I don’t hog the equipment in my gym. Three sets of ten, short rests in between, not sitting on my phone for three or four minutes. Get it done and move on to the next exercise. All compound lifts, balancing different muscle group work and saving time.
@@carlodonn8983 That wouldn't make sense though. If you're on steroids you would recover quicker so you'll do splits where you increase frequency during the week. You'd be wasting benefits of steroid use by doing bro splits.
@@Kyzr 100% serious. Im 185cm, Im 130kg in the offseason, Im VERY experienced and ive been doing this since 2004. If you gonna argue me, you better bring a shit ton of experience to the table and not some damn 16 week studies on elderly men or "advanced training college students". If not, the shut the hell up and go get some size, seeya in 5 years. NEXT
What the actual f you on about.. why ur pointing out he’s not natural. Ofc he’s not natural and that’s has nothing to do with the kind of training you do. I do bro splits for the past 5 years now, training 5 days a week as a natural. I could do other training routines but I just prefer the bro split type of routine. It’s different for everyone it’s just a prefer type of thing, has legit 0,0 to with being natty or not
@@Mike_vl1994 as a general rule natties should take advice from advanced natties. You can admire the guy and be inspired but it is categorically different for guys on gear. Even doing bro splits as a natty is different than bro splits for non-natty. But of course almost none of them will say this because they make money off naive natties.
@@SymphonicAnarchy totally depends on your lifestyle and dedication. When i had started due to a heartbreak i was breaking my body 2-3 hours a day 6 days a week. Now i do 5 days a week with hitting legs only one time but going with super intensity. Do and figure out what works best for you and take a deload week at least after every 2 months. Keep grinding brother 😈💪
who superset the bench with the back? The bench goes with crunches or leg raise. Right there on the bench after you rack the weight. You superset during bench warmp.
yeah but everything works when you are on gear... if natural i think one should work a body part twice a week.. and thats a bit difficult when only doing one body part
PPL gives me no benefits (maybe slower). I do a bro split, but with the focus on not doing two push days in a row. My week would look something like this: Shoulders & Biceps Back & Triceps Quads, glutes & abs Chest & Biceps Hamstrings, calves & triceps It’s kind of like mixing a bro split & a ppl, it has done wonders for me!
Been doing fullbody but can never work each muscle hard enough or you burn out before I get to the end of the workout. The internet is full of guys with no muscles giving out bodybuding advic😅e. When people like Cbum says something you can take it to the bank.
for those who doesnt understand. 1st day Leg exercise 2nd day Chest exercise 3rd day Back Exercise 4th day Shoudlers exercise 5th day Arms Day (bicep,tricep) 6th day rest day 7th day rest day you can still fill the 6 and 7 day with cardio workout, core muscle or split the 5th day to bicep only workout and the 6th tricep only workout, the 7 day is rest. for me to be honest, workout schedule isnt important, as long as your body still fit and capable to do your daily routine+workout, just do it when you ready and rest when you need it and if you competent and consistent enough to reach your goal.. never skip any muscle exercise each week. you dont have to go to the gym, just make sure all muscle is trained with any exercise you know.
You are giving the muscle a lot of rest, since it does not take a full week to recover completely and you with this routine doing a different muscle per day of the week does not benefit you completely since it takes 2-3 days for the muscle to recover.
Just remember this is advice from someone who competes, has his diet and recovery dialed in, and is ON GEAR. Bro splits are not usually optimal for the average person.
Wasn't there a newer study that said once intensity and volume are accounted for frequency doesn't effect results much? I did PPL for yeeears. I've been on bro split for almost a year now and the gains are better. It's not insanely better like magic but better and regulars who see me everyday are noticing.
I don't think its the "bro split" i think its because you have changed your routine up a bit. I noticed better gains when i kept changing my routines every 2-3 months, seems to improve gains unless its placebo xD
Yes but not only same volume, also same intensity. You can do on 2 days, every time 10 sets or on 1 day 20 sets. But the second 10 sets have more intensity, on the second day, than you do 20 in once.
Ill take advice from one of the best bodybuilders ever. Not some 75lb scientist. Natty or not the concept is the same. All the drugs do is make it possible to exceed your natural limit. You can still get in amazing shape natty using his advice
Bro split works good if you're enhanced but not if you're natural. However in ppl do not combine chest and back that's just stupid. Either chest + tri and back / bi .
You should be questioning the information you get online. Try it out urself brosplit works wonders even for naturals. Try both splits see what u enjoy more and make more muscular gains with
![Zyada Frequency matlab Zyada Muscle Gains? [BEST WORKOUT SPLIT for Bodybuilding]](http://i.ytimg.com/vi/sPj5qqYDhTc/mqdefault.jpg)
No matter what way you go , as long as you workout , it’s better than nothing , and you will grow
Were trying to figure out whats most optimal here
@@KK001 trying to find the most optimal program in the world will leave you running in circles and eventually you’ll experience a paralysis in what to do.
Best to try something and see what works for YOU. Everyone is different. No one else has your body. Try a body part split and PPL and see which you like more
@@Triple_Aces🧢
@@magknowz how is that cap? Some people are going to be hyper responders to PPL and others to Bro Split. The same with differences between high vs low volume, hypertrophy focus or strength focus. You have to experiment
@@magknowzNah, not cap
Cbum says bro split, I do bro split
He’s on steroids that’s probably why it works
but its also what he likes also and plus he gyms 6-7 days a week even with the juice u gotta workout not like you can just be lazy@@gscards376
@@gscards376 You still have to workout. Natty or not. Steroids will help BUT without work, they are just drugs you take for nothing
@@gscards376you can structure a bro split two work out each muscle group twice a week lol 😆
If you take steroids it doesn't matter what you do even if you don't workout you will build muscle more than someone natty who does workout
Consistency is most important. If your consistent for months/years while working out hard and not gaining any muscle, you're either not consistent or not working hard enough.
Muscle isn't gonna say "oh, this isn't the optimal way, I'm not gonna grow now".
What I do which has proven for myself to work is doing PPL rest (so blocks of 4 days, which makes going to the gym 5-6 a week, never miss a day) and for the training itself I progressively overload. I don't do any fancy exercises, if I'm in a period where I'm really enjoying bench press, I PO in that, it doesn't make a huge difference that it isn't optimal
Or you're not eating right, the most important part.
You miss the t
What does your PPL split look like?
@@sreeram4444
It's a variation on PPL with shoulders on leg day instead of push day (so every day is 1 big muscle group and 1 smaller muscle group instead of 3 groups on push day and 1 on leg day). So I do push, pull, legs, rest, push, pull, legs, rest, repeat.
Push:
Chest:
2 sets regular dumbell press
2 sets incline dumbell press
2 sets incline chest flies
Triceps:
2 sets any tricep extention variation with elbow in front of shoulder
2 sets any tricep extention variation with elbow behind the shoulder
Pull:
Back:
2 sets single arm cable pull down
2 sets cable row
2 sets incline pulldown
Bicep:
2 sets any bicep curl variation with elbow in front of shoulder
2 sets any bicep curl variation with elbow behind the shoulder
Legs:
Legs:
2 sets squad
2 sets leg extentions
2 sets leg curls
Shoulders:
2 sets military press
2 sets side raises
2 sets rear delt flies
The important thing here is to train until failure: your last rep should barely be possible so push yourself.
2 sets for each exercise may seem little but if you train hard enough, you'll be exhausted by the end. I have way more progress this way instead of doing too many sets and exercises where I just quit after the 8th rep because that was my target.
Also try to make sure you go more difficult every day. If you curled 20kg for 7 reps on pull day 1, try to do on pull day 2, 21kg for 7 reps or 20kg for 8 reps so increase weight or reps. Your body is very adaptive but this also means you need to give it a reason to improve. If 8 reps are easy and you keep doing 8 reps you're body doesn't think you'll need to adapt because it's already easy, you know.
I myself too found Push Pull Legs to be massively better in improving my physique after training for over a decade in the bro split. I trained 5 days a week over an 8 day period because of my job I work 4 days on and have 4 days off so for example my split would look like this.
Day 1 Pull (Back and Biceps)
Day 2 Push (Chest, Shoulders, Triceps)
Day 3 Legs
Day 4 Pull Day 2 (Back and Biceps)
Day 5 work Rest Day shift
Day 6 work day shift Push Day 2 (Shoulders, Chest, Triceps)
Day 7 work Rest Night shift
Day 8 work Rest Night shift
Repeat.
This reason I train Pull first is beacuse my last 2 working days I actually work 12 hour nights and because I was trying to focus on building my Upper Chest and shoulders the most I wanted to train those the days i was fresher.
Push days consisted Chest, Shoulders & Triceps. And then on the 2nd Push Day I would focus on Shoulders and Chest would be secondary and Triceps again.
Pull Days would be Back and Biceps.
And Legs I would train alone.
This worked amazingly for me for around 3 to 4 months however after that I needed to take a week or 2 and change it up. Now my upperchest is where I want it to be I want to focus on my Legs make so I'm currently creating a new programme to train Legs x2 per week, one that focuses quads more and the other would focus Hamstrings more. I too may end up paiding Shoulders with Legs this time as I found my Push days would take about an hour and a half to complete
This gave me hope 👍
Use it 🔥🔥🔥🔥
I didnot understand him so what is better ppl or bro split
@@Nvlg68whichever one you will be the most consistent with week after week, month after month, year after year and you will train and ENJOY the most. If you enjoy focusing on ONE body part per day, bro split. If you want to destroy your chest on Monday, then Tuesday destroy your back, then Wednesday your arms, legs Thursday, shoulders Friday then rest weekends, then start over again Monday.
If you want to train 2-3 muscles per day 6 days a week, ppl.
So, up to you. You don’t have to follow exactly what ANYONE else does, just because it works for them, doesn’t mean it will work for you. Try both for a 1-4 weeks each, whichever YOU enjoy more, go with that and stick to it for 3-6 months. Then you can switch and try the other for 3-6 months. Or stick with whichever. Both are great, but consistency weeks and months and years from now with your training, diet and sleep is what will ALWAYS get your results.
Good luck.
@@StrafezLIVE bro i cannot thank you enough for this thanks❤️❤️❤️❤️❤️❤️😐
@@StrafezLIVE i have one more question .
When he said super set did he mean ppl
Who all believes in BRO DAY SPLIT sueprmacy🔥🔥🔥
Genetically blessed people and roids abuser be like- u only need to train 1 muscle per week
It’s not bad but for natural lifters training muscle 2 times a week is far more optimal
@@hopelfreyamikaelson9348 no whatever suits for a person he must go with it there is no such split that you have to do it .
how training muscles 2 time week is better if you thas intense workout so how you are gonna recovery from that
Thinking about going back to bro splits. Haven't done the split in 5 years. Been doing ppl or full body, ive had decent gains on the splits, but im starting to think i cant hit muscles hard enough on full body. And ppl i dont seem to crush arms which is the biggest reason i want to try bro splits again. I miss having a ruthless arm day where i feel like theyre gonna pop from the pump!
It's what works for you bro, i hate doing bro split because i dont feel like hitting the muscle 1 time per week is the way to go. Could try an upper/lower split tho.
Throw some arms and shoulder days into ur push pull. That’s what I do
You can do upper lower upper lower split then have 3 rest days on the last 2 rest days on one of them do arm day
Did you go back to it yet?
Same me also thinking now.... My strength has been increased but feeling like not hitting hard enough to the particular body part.
Bro spilts are great if you can dedicate 5-6 days a week. If you can’t then full body, upper/lower or push-pull-legs and all the other splits. It really about what works for your lifestyle.
no the important is number of sets in the week
6 time à weak is too much for natty
@@salimattal2864no it’s not
@@salimattal2864 uhh i workout 6 times a day and im a 16 yo newbie, can you elaborate
@@jah4708 no you workout 24 time a day
And you are out from school
Keep in mind that Chris can hit 20+ sets of chest or legs etc. And recover quickly due to the…. Lower volume and more frequency with high intensity works best for natties
Not true
Yea no you dont know what youre talking about and you have successfully spread your ignorance to 42 others. Congrats
@@deebo865 so hitting chest legs or back twice a week still hitting 12-20 sets for those muscles in the week 10 one day 10 another at RPE’s 8-10 doesn’t work? I think science fights you on that one my friend
@@deebo865 you think you’ll have enough strength and intensity and energy to hit 20+ sets all in one day? (Bro Split) the average man can’t and doesn’t
No, it does absolutely not.
I learned that there’s truly no wrong way to do it. A good split may be slightly better, but it’s not an extreme difference at all. Just do what you like to do.
thanks!! I’m getting real bored of PPL
@@kiryumiagich.3548 yup, experiment with anything you might think is good for you. Our bodies are all different and react differently.
Facts brother. Love your insight
We over complicate and over rationalize way too much in the “fitness” industry I’ve done PPL, Full body, upper lower and bro splits and they’re ALL highly effective if programmed correctly. In the end the best routine is the one you can adhere to!!!
Do what works for you. Consistency is the most important thing followed by gradual gains while listening to your body. Personally I get prefer/ enjoy moving from a set of one exercises to another. Get all an round good workout and be fresh enough to do the same again the next day with a different set of exercises
Agreed, always had good results with bro split
This guy is a absolute unit 😮💨
Workout intensity matters way more than your split.
Exactly.
He said “to me that’s INTHANE😂😂
Been doing a bro split for years now..often times conventional split workouts tend to allow us to over compensate while working 2 muscle groups at a time. No hate. To each their own
I’m with you! I like to just do one body part per day. I have strayed away from that and you know what? I’m miserable. I think I’ll go back to it starting tomorrow.
no matter what split you do, consistency is what matters. Tons of people do bro splits, PPLs, full body etc., as long as you're consistent with it, you will be successful. A lot of people shy away from supersets, yet Arnold supersetted almost all of his workouts together. Do whatever it is you want to do, just be consistent with it.
I’ll be honest. Im going back to bro splits. I notice when I do bro splits my muscles had a much more full look. My biggest drawback doing a muscle 2x a week was that other body parts grew much faster than others and threw my proportions off. Plus doing a bro split I don’t have to hold anything back during that session. I always find with other splits my shoulders and arms get little attention. Bro splits done correctly can reap huge benefits even as a natural athlete.
When you're doing the bro split how many times per week are you hitting that muscle and how many sets?
@@R-Lee- once a week but I’m going hard AF on that muscle. I’ll do 4-5 exercises for that body part 2-3 sets all taken to failure. I know training frequency is the thing , but studies have shown that weekly cumulative volume is what matters most. I’ve done many splits UL, PPL, Full Body, etc. I enjoy bro splits more than all of them .
for the bro split do something like chest back, shoulder, leg arms and rest a few days. do 3-5 exercises of 3-4 sets per. also adding compound movements and getting good at them helps to train the body well like bench, squat and deadlift. just make sure to be careful when doing them@@R-Lee-
@@thechosenone7875Hey bro are you getting results through bro split??
Ive always trained with the bro split, the fact of training multiple muscle groups in one session is insane to me just like Chris says plus I truly love destroying a muscle in one session it feels great and it feels like I put all my effort into that one muscle whereas otherwise I would have gave it a 70-80% effort on that session.
He’s so right. When I switched from PPL to Bro Split, gainz are amazing for 1,5 years. 3 years, I put little mass with good strength with PPL and now I’ve been puttin amazing mass for 1,5 years with Bro Split. Even I separated Arms lol. 6 days a week hard work&easy joints
Just have to find what works for your body brother, i find doing a mixture of both works well for me 💯
What's your 1 week workout plan
@@techydude5992 chest/back/triceps/biceps/shoulders/legs/off repeat
I like PPL with one more day to focus on a weak group. For example, Push/Pull/Arm/Legs.
Lmfao no
I think people dont realize that the bro split gives every body part so much rest that you can just blast it without rest days because you give every part 4 recovery days and then you can fully blast them again.
If your goal is bodybuilding then do a bro split. If your goal is strength then doing upper/lower twice a week (or full body workouts a few times a week) will give you faster strength results
Upper lower two time only ??
@Salim attal 2 times each, yes
As Chris himself said thats what works best for him but other ways work well too. Personally I don't have enough time during the day to not superset, so I always superset but still get stronger and bigger
If your full time job is something other than working out, supersets are great for fitting all your workouts into a condensed schedule. You also get the benefit of a cardio like effect when you perform back to back heavy sets and really get the heart pumping.
Just as CBum I'm a late beginner/novice intermediate and bro split Is all I know. For the time and effort dedicated I've seen really decent gains.
i think ppl is more effective for peaple who uses suppliments because they can recover faster.
I like the Arnold split better cuz your able to go all out on chest and then hit a back exercise after to let ur chest get a quick break
I honestly think Push - Pull - Legs + Arms is the optimum way to go. That way you don't miss out on having a "dedicated arm day" per se. Also, hitting a body part once a week via bro splits probably isn't sufficient enough for the most optimal long term gains. I also agree that super set chest and back is likely to be less optimal because overall intensity goes down due to too much systemic fatigue building up mid workout
theres honestly no right way. everyone body reacts different. i tried ppl and was having bad results. i do bro split and ive doubles the weight on all my exercises and feeling much stronger because you give full attention and intensity to each muscle. ppl unless you ae superman can only give high energy to one of the muscles and work lighter on one and switch to the other where if you follow a bro split you should be able to heal up and give full energy to every muscle if you go like chest, back, shoulders, leg arms resting your push and pull muscles for a few days as you work one or the other.
I agree. Push one day pull on another
Opposite of what he said but Ight
Been looking for my own confirmation bias and there you have it bro split for life
PPL For 3 weeks, then 1 week bro split. Repeat 🔁 PPL is where it’s at tho
???????
That’s not what he said
Not for everybody lmfao
I don't see any gains on ppl man, but once I start adding focused training, man my muscles grow quick, the trick is to train a 2nd time when you feel you have recovered enough, it's different every single time
U just pull that out of ur a**?
For enhanced people having mps all day long, frequency doesn't matter, for nobble natties its not optimal. But as long as you can adhere to that its fine.
Get off this beta ass noble natty garbage. A split doesn't magically work better because of people being juiced to the gills. What works, works, period.
Keep in mind tht it's better to have more frequency as a natural
its 6-8 exercise split in 2 days or 6-8 exersise in one day, doesnt matter
@@tvgirlenjoyer_ but will u be able to give ur 100 on one day with tht much exercise
Wouldn’t it be the other way around since they are enhanced so the heal faster.
@@caseyrobinette805 I think the idea is that enhanced lifters are generally stronger and have more reserves to go harder but I’m not sure how true that is as I don’t know much about steroids
I know I do better with higher frequency as a natty
@@blubbermammoth8426 basically the same. gear just make u reciver faster and absorb food better.
Blako really is cold
intense stimulus and recovery is the key to performance gain
fine bro but we are natural, 1 time per week are not as effective as 2-3
Not true, it depends on the person. I have done hitting muscle 2 times a week. Shit fried me. 1 time a week seen way more gains. Internet overthinks and overhypes
When you're an advanced lifter, you need to push heavy weight and do a lot of sets to get anything out of a workout. You're better off just going balls to the wall once a week rather then twice with not as much intensity. Your cns wont recover (cns takes 10 days to recover from a heavy session) and it doesn't matter how hard you push yourself your workouts wont be as intense if training a muscle twice a week compared to once. noobies and intermediate lifters can get away with twice a week because they don't need as much intensity to benefit from a workout.
If you train any body part 3 thats not calves 3 times a week youre not training anywhere near failure
How u gonna recover fast enough to train the same muscle 2 times per week if ur a natty?
@@reko1628 eat, sleep, and cut out some volume per workout. Have a strength focused day and a hypertrophy day. 3 times a week even works if you have a specific muscle group that needs improvement. Just lower the intensity of the workouts and spread it out over the 2/3 days. You end up doing more volume per week but less per workout which makes it easier to recover from. If that doesn't work your not eating or sleeping enough period
I believe in stroking with one hand then switching to the foot the gains are insane I’m close to being a chimp day by day
Everyone look up junk volume and understand that there are researchers who have answered these questions better than any body builder can. Experience isn't everything there's a lot of anecdotal bullshit in the fitness industry.
100% agree… not a fan of the PPL split at all… I can bro split my 5 lift days and hit chest, back, shoulders and arms all twice a week by only training legs once a week (because I’m old lol…) rep amounts will change from day to day and vary from exercise to exercise but each lift typically is 4 sets… and each day do 20-24 sets… occasionally if I’m feeling it and the weight is lighter I might do 28 sets but that’s def not every time…
1. Chest and shoulders
2. Back
3.arms and legs
4. Off day
5.chest and shoulders
6. Back and arms
7. Off day
Recovery is what matters. PPL isn't optimal if you're not recovering
I'm not stepping on stage so I use PPL with Arnold split. Keeps me in the sweet spot for a more athletic look. Can't be huge and play golf efficiently.
Few years ago he was saying how you are over training if doing bro split and explained how push pull legs was the best routine, I guess training with hany rambod changed his mind
this was before haney became his coach
@@peaky6505 ahhh interesting
Agree❤
Bro split makes me give intensity and i am committed 6days/week so that i havr fear that if i miss any day i have to do 2 sessions a day
I’m headed back to a volume based bro split myself. There’s something really satisfying about nuking one body part and still feeling it 3 days later. Also, let’s be honest. If you program the split intelligently, you can get in a ton of secondary body part work on your chest, shoulder and back days.
So on yer leg day; do ye do 20 sets of quads and 10 sets of hamstrings ???? Tell me
Focus and tren hard.
If cbum we need to go with bro split
agreed
No split is good, if done half-arsed or not consistently.
The best split for you is the one that fits best into your week and makes the most fun.
Split, push, legs, 3x weekly and other 3 days are for some martial arts and I'm satisfied
Bro there’s not enough days in the week to do that 😂
Full body man hell yeah
Totally agree for pure hypertrophy. Also gives lots of time to recover. Allows nagging injuries or pains to heal.
Most of natty lifters doesn’t really know what is intensity , for cutting and powerlifting Ppl Upper lower are pretty good these splits boost your metabolism, but for pure hypertrophy once per week frequency is the best,recovery is most important
The question wasn’t what workout splits are the best. It asked if supersetting with antagonist muscles better or not for muscle growth.
I’m not very muscular, but I just started. I focus on each body part till I hit that muscle in 3 sets of 3 or more different lifts. I at least hit each head of the muscle multiple times
Bro the title is wrong! CBUM is talking about conventional sets or super sets, where is that relared with splits???
Or bro split vs Arnold split
Finally someone with a brain
@@Mike-pn8ln not talking about that either 🤦🏼♂️ the split is unrelated he’s talking about training style.
Bhai ne bola bro split to bro split krne ka❤
Mein bhi
its about how much sets you do per bodypart per week. and also what helps me a lot i count calories per week so sometimes you find urself to not heve time enough right, well lets say i need 3000 calories a day and one day i only hit 2700, i just get 3300 the next day and so far so good im growing
What ever gets you in the gym is the best way
But Consistency and frequency has been proven for better results
Like everything else in life, you become what you do often
So do a bit less but more often
No, it hasnt. Read the studies.
“thuper thets”😂
Dick 😂😂 funny though haha
Thith guy hath pothenthial to become a champ one day
Push pull legs split limiting isolation workouts
this is true tho, i do ppl and thats how i felt, i feel like i need one full day of arm workout but in ppl there's no such thing
@@gilangadityaputra3852 because your arms already get activated in most compound workouts
Yes but what about giving all out of the remaining energy you have? There could be something to be said for that. Less isolation will happen but overall growth may still occur. Like a bugenhagen Vs juji body type difference
I give this dude a fist 👊 boom 💥 good job dude keep doing your thing 💪
If your diet is on point, and I do mean your protein intake training, one body part a day definitely helps because you’re hitting that body part with intensity and from different angles not to mention the gain and strength will come gradually, but also the ability to recover less stress on your joints Something people fail to realize.
I don’t super set because I don’t hog the equipment in my gym. Three sets of ten, short rests in between, not sitting on my phone for three or four minutes. Get it done and move on to the next exercise. All compound lifts, balancing different muscle group work and saving time.
It depends on your goal ..simple he is a beast lvl body builder
Guys saying solo muscle but all videos are almost super sets😂😂😂 loveee him is funny chris
bro he almost never does a super set, what are you on about lmao
Sure. If you're on steroids. There's a limit to the volume you can do and recover from if you're a natty.
Bro splits work best for steriod users tho...
Yes this is terrible advice for the average natty trainer
@@carlodonn8983 No, its awesome advice. You simply cant grow enough on high frequency traning, period.
@@carlodonn8983 That wouldn't make sense though. If you're on steroids you would recover quicker so you'll do splits where you increase frequency during the week. You'd be wasting benefits of steroid use by doing bro splits.
@@sundvallen you have to be trolling
@@Kyzr 100% serious. Im 185cm, Im 130kg in the offseason, Im VERY experienced and ive been doing this since 2004.
If you gonna argue me, you better bring a shit ton of experience to the table and not some damn 16 week studies on elderly men or "advanced training college students".
If not, the shut the hell up and go get some size, seeya in 5 years.
NEXT
Depends on goals too.
Personally I don't isolate shit unless it will help my compound lift
Depends if you are enhanced or not.
Evan centopani : if you do a work consistently for months , you will reach to somewhere
Hay poca diferencia entre estos métodos en cuanto a ganancias, lo mejor es quedarse con lo que te sientas cómodo.
Una mayor frecuencia es más óptimo para la hipertrofia
i find it funny all these comments my thoughts when you become my olymipia or even get as close as cbum talk
Why does he look like buff George Hotz
Always super set
Not natty...we all gotta make a choice. Do what you want, but remember it is different for naturals who prioritize recovery over time.
What the actual f you on about.. why ur pointing out he’s not natural. Ofc he’s not natural and that’s has nothing to do with the kind of training you do. I do bro splits for the past 5 years now, training 5 days a week as a natural. I could do other training routines but I just prefer the bro split type of routine. It’s different for everyone it’s just a prefer type of thing, has legit 0,0 to with being natty or not
@@Mike_vl1994 as a general rule natties should take advice from advanced natties. You can admire the guy and be inspired but it is categorically different for guys on gear. Even doing bro splits as a natty is different than bro splits for non-natty. But of course almost none of them will say this because they make money off naive natties.
I think you need to mix up your split 2 to 4 times per year.
I usually evaluate quarterly
The best one is the one you enjoy and can commit to
It’s about mind to muscle connection and you can’t create a connection if you’re jumping in between body parts
Yessssss! This! I recently tried the Arnold split (or antagonistic split) and I can’t create the connection with opposing muscle groups
The best combination of bro split and PPL with hitting every part twice a week is doing the Arnold split.
Just started the Arnold split a month ago and I’m loving it. Only thing I’m worried about is not getting enough recovery in as a natty.
@@SymphonicAnarchy totally depends on your lifestyle and dedication. When i had started due to a heartbreak i was breaking my body 2-3 hours a day 6 days a week. Now i do 5 days a week with hitting legs only one time but going with super intensity.
Do and figure out what works best for you and take a deload week at least after every 2 months. Keep grinding brother 😈💪
That’s why push pull legs is undefeated
who superset the bench with the back?
The bench goes with crunches or leg raise. Right there on the bench after you rack the weight.
You superset during bench warmp.
I do bro splits, focussing on 2 body parts everyday and legs on one day.
Hybrid PPL and Bro split? seem kinda good but isnt PPL enough?
@@NaomiSS_ mine's basically a ppl but I like to dedicate one day for shoulders, traps and forearms alone because I have narrow shoulders.
I do chest/back, then arms/shoulders/traps, then legs. 3 days on, 1 day off. So 6 days a week with a rest day between
How to you find that? Getting gains?
yeah but everything works when you are on gear... if natural i think one should work a body part twice a week.. and thats a bit difficult when only doing one body part
That doesn't make sense. People who use steroids recover faster. A natty needs more rest.
PPL is a bro split! Lol!
For body building he means
PPL gives me no benefits (maybe slower). I do a bro split, but with the focus on not doing two push days in a row. My week would look something like this:
Shoulders & Biceps
Back & Triceps
Quads, glutes & abs
Chest & Biceps
Hamstrings, calves & triceps
It’s kind of like mixing a bro split & a ppl, it has done wonders for me!
Been doing fullbody but can never work each muscle hard enough or you burn out before I get to the end of the workout. The internet is full of guys with no muscles giving out bodybuding advic😅e. When people like Cbum says something you can take it to the bank.
For beginners 3x a week Full body is best and then turn that to 4x a week. After that PPL is definitely best at 6x a week
Bro split all the time👍
Mixture of them both 💯
@@DiemBiz please elaborate
Bro split is probs One of the worst lmao
@@DiemBiz nah no need
@@SG-lu4uj it's not, I made great gains on it
for those who doesnt understand.
1st day Leg exercise
2nd day Chest exercise
3rd day Back Exercise
4th day Shoudlers exercise
5th day Arms Day (bicep,tricep)
6th day rest day
7th day rest day
you can still fill the 6 and 7 day with cardio workout, core muscle or split the 5th day to bicep only workout and the 6th tricep only workout, the 7 day is rest.
for me to be honest, workout schedule isnt important, as long as your body still fit and capable to do your daily routine+workout, just do it when you ready and rest when you need it and if you competent and consistent enough to reach your goal.. never skip any muscle exercise each week.
you dont have to go to the gym, just make sure all muscle is trained with any exercise you know.
Great comment this is exactly what I was wondering. 👍
You are giving the muscle a lot of rest, since it does not take a full week to recover completely and you with this routine doing a different muscle per day of the week does not benefit you completely since it takes 2-3 days for the muscle to recover.
The best way to make gains is genetics and gear plain and simple
Just remember this is advice from someone who competes, has his diet and recovery dialed in, and is ON GEAR. Bro splits are not usually optimal for the average person.
Wasn't there a newer study that said once intensity and volume are accounted for frequency doesn't effect results much?
I did PPL for yeeears. I've been on bro split for almost a year now and the gains are better. It's not insanely better like magic but better and regulars who see me everyday are noticing.
I don't think its the "bro split" i think its because you have changed your routine up a bit. I noticed better gains when i kept changing my routines every 2-3 months, seems to improve gains unless its placebo xD
Yes but not only same volume, also same intensity. You can do on 2 days, every time 10 sets or on 1 day 20 sets. But the second 10 sets have more intensity, on the second day, than you do 20 in once.
Ill take advice from one of the best bodybuilders ever. Not some 75lb scientist. Natty or not the concept is the same. All the drugs do is make it possible to exceed your natural limit. You can still get in amazing shape natty using his advice
I’m a fully body workout type of guy
Bro split works good if you're enhanced but not if you're natural. However in ppl do not combine chest and back that's just stupid. Either chest + tri and back / bi .
You should be questioning the information you get online. Try it out urself brosplit works wonders even for naturals. Try both splits see what u enjoy more and make more muscular gains with