Bro split, total body or push, pull, lower?
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- Опубліковано 19 чер 2019
- Is it really that big of a deal? What's the difference anyway between a bro split vs total body or push, pull, lower? is one better than the other for building muscle?
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In the 1970s I did a full body split, when that stopped working I went to an upper lower split. In the 1990s I went to a Bro Split which I stayed on for 15 years and it worked extremely well. I reached my strongest and most muscular in my mid 40s on a Bro Split. It stopped working as I aged and my joints just couldn't take it anymore. At 62 I am on a push pull legs split hitting everything once a week as it is easy on the joints and is working well at my age. The Bro Split gets a bad rap and is really for more advanced lifters. A recent meta study talked about on the Massive Iron Channel showed that when volume is equal, the bro split works.
This guys needs so much more recognition
Great topic Joe, and really well covered - thank you, it's given loads of food for thought. The hair cut is on point too, looks really good on you!
My guy Joe Bennett always long winded but I love it!
Best video discussing splits on the internet =)
13:43 this hit me so hard. Thnx Joe.
This is such good advice. I relate to the refrigerator comment so much. That's where strength training lead me too. But my weakness is my long limbs. My wingspan is huge, 6 feet and im 5, 11 and my arms didn't grow w the big compounds. I had to isolate. I learned that way too late.
I stumbled onto an hybrid push, pull legs. But on both push and pull I train arms and shoulders first. I changed, the legs Day to a lower day where I train my legs and a hinge like Romanian deads.
I'll be sharing this with the newbies at the gym I go too because i honestly get sick of repeating myself over and over lol. Thank you sir!
Great advice. I’ve always told people volume and intensity is most important. Sort the rest out however you need.
Also great example on the arms as well. Compound movements are hailed as king but aesthetically, some of us can’t get the same limb growth out of them that we’d like.
Agreed.
So u mean that we should start doing ppl split?
Just stumbled upon this channel and subbed. This video is one of the best open minded, no bs videos on the topic of splits. So many people complicate this topic to the point of insanity. Moral of the story, if you don't compete, do whatever you ENJOY, and if you compete, suck it up and do whatever is going to get you to your end goal, which is winning.
Common Sense 🙏
Friend please can you help me. I'm 34 years old. My goal is to gain the most muscle naturally. In the last 2 years I have been training with the split split bro by Ben Pakulski. a muscle 1 time a week. I have gained 32 pounds of weight in 16 months. But now I have the doubt. Ben Pakulski in the incredible bulk says to train once a week. and in other books he says to train 2 times a week. Charles Glass says it is better to train once a week. John Meadows has training books (Push, Pull, Legs). Please can you tell me according to the Hypertrophy coach video that it is better for someone natural to gain muscle. since I don't understand spoken English well.
@@comandotech1 I’ll try to translate what he said bro. He says to do the split that you ENJOY the most, whatever that is. If you’re trying to put on more muscle, Push, pull, legs is technically the fastest at building tissue, but other splits aren’t bad either. It’s preference until you are very advanced in bodybuilding.
@@ethandaigle1205 Friend thank you very much, I have been doing pull, push, legs of John Meadows for a year and gained 18 lbs of weight.
This was an awesome video. I just subscribed!
Great content Joe! Very good points about training frequency and focusing on lagging body parts. Can you recommend any particular books/resources for program design?
Joe.... Thank you.
you answered it all man thank you so much
I would like to see you make more videos you do a good job at explaining things
Good advice there.
Very informative. Thank you !
Appreciate your honesty and different perspectives. Complex question to answer. You’ve gained a sub.
I can relate to looking like a fridge. My back, hips, delts grow easily, so I’m a fridge with delts despite reprioritization. Getting arms and calves to grow is a challenge. All they do is look hard, but never big enough.
Alternate between a two-way split and some full-body, favoring frequency myself. Agree that Bro splits limit many people’s progress to some degree, but bottom line is you do what you need to do to stay interested. Wanting to sit around, and dreading a workout is a shitty situation.
Amazing video
Straight value!
lol who doesn't like arm day? getting a bicep and tricep pump is amazing
I don't.
Love my compounds much more
Its addictive.
@@thechinmoydeka he didn’t say do you love compounds. Stop being a sack of potatoes. If you don’t love a good arm pump then wtf you doing here watching the hypertrophy coach....
@@dbo4506 He did ask "who doesn't like arm days??" And I replied I don't. Peace out.
That thing on your nose literally made my nose tingle the whole time watching
You are awesome brother 💯🙏
Amazing video, thank you
Great video. I got back into lifting after a few years off due to knee surgery, and working 7 days a week. I did full body for a little over a year, and a few months ago switched to push, pull, legs, off day, repeat. I have had much better results than I did in the 00's when I did bro splits.
PPL
?Better
?Safer
You are ahead of the game, down the road all pro athletes and coaches will be replicating your style! So intriguing
shit finally the fucking algorithm is throwing good content at me. Great video
When you talked about your physique I related to that sooooo much. My chest and back is really thick, I prioritised squat and deadlift. And my arms are hella long, I have a +2.5" per arm ape index, so my arms and delts look quite small and I just look like a rectangle. This video really helped
Dude me too I have been waiting to find that sorta statement! My god damn delts are stubborn bastards.
I have this same issue but my front delts and chest are my most impressive parts. My long arms and especially my forearms are tiny and it drives me nuts. Been thinking if I should change anything up or just stay the course.
HYPERTROPHY SQUAAAAAD 🔥
Damnit, been a long time! Thanks for this, Joe! 🙏
Your thoughts on push - pull (squats included in push day) (deadlift/hams included in pull day).
thanks for your videos.
This guy is on point. Great video. The only thing I would add is in an important body part the way to maximize growth is an off day before and after.
Thank you for your videos 🫡
Great stuff. Dorian, though, documented in his book Blood & Guts that he trained each body part 3x every two weeks. He trained four days with two days off. For instance, back on Monday and then would hit it again by Sunday which is twice in one week. He put it in terms of hitting each body once every six day (as opposed to seven)
Great info Joe! Thanks.
Joe how did u set your training to bring up your arms ,how often did u train them per week
I have really long arms same and I have always had issues gaining size on them
I starded lifting again 6 months ago, i did 3x week each body part just once a week with high intensity and low volume. And i get it that maybe full body 3x a week would have been the fastest way, i have done so much full body before that it just turns me off from lifting now, actually it was probably the reason i decided to quit. Now i changed to 5-day bro split which allows me to increase volume for each body part from 6 sets per week to 10-12, and i started to progress ALOT faster. I still do 2 high intensity movements for each body part i.e bench, squat, RDL, OHP etc. but i added 2-3 volume movements as well. I also rotate exercises a lot, usually after 3-4 weeks i go from barbell to dumbell, bench to dips etc. Probably in another 4-6 months im going to switch to "PPL" to hit each bodypart 2 times a week for atleast a total of +15 set per week. From your video (and i am the same as you needing to give shoulders and arms extra focus) i was thinking of doing something like this: A Chest and quads, B: Back and hamstrings, C: shoulders and arms rest and repeat. Would say this is good way of doing it? I think this would allow to do 1 hard movement for each motion and then 2 volume movements each time as well for a total of 10 sets per muscle group each time totaling 20 sets per week.
I thought this was a great video. Firs time finding your channel. Noobie trying to find his way in the gym.
love the vids and explanations coach!
Dorian had a 6 days cycle so he was training 4 days every 6 days. He wasn't following the traditionnal week system. And he trained several body parts each training. Pec and biceps. Back (we can argue it's at least 2 even though upper traps was on shoulder day). Shoulder and Triceps. Legs (which means almost 5 muscles even though he wasn't isolating adductors and glutes). So I mean, in the end, Dorian had just one day more than a push pull legs workout. BUT he indeed rested 2 days during this split and I feel like this is very interesting. (Btw his rest days were cardio and abs day, almost never a true rest day) He could have chosen more of a pure bro split and may not need as much "rest" days but he probably liked adding those cardio/ab day and change the mental state he had to have every day when he crossed the door of the gym. As well as allow more frequency. Hope it completed a little what you said on Dorian. Best regards from France.
Sometimes dorian rested 2 days when he whasn 't 100% on his training day
I currently do,
Sunday: Push & Pull
Monday: Lower Body
Tuesday: Rest with moderate cardio
Wednesday: Pull & Push
Thursday: Lower Body
Friday: Rest with moderate cardio
Saturday: Rest
Parallel Bar Dip
Deficit Push Up
Underhand Grip Pulldown
Regular Grip Pulldown
Neck Work
Zercher Hold Stool Squat
Zercher Hold Split Squat
Split Stance Hingelift
One Arm Dumbbell Row
Wide Grip Lat Pulldown
Declined Bench Barbell Press
Deficit Push Up
Neck Work
Zercher Hold Split Squat
Zercher Hold Stool Squat
Split Stance Hingelift
Upper lower split?
In my own personal experience idid ppl for the first 6 years and gain great muscle and definition, decided to try the bro split, and man.. I blew up fast size and strength, but icnt get out of the way of thinking 2x a week is best even tho I do enjoy bro Splits more.. modified bro split btw , inever understood the need to do shoulders and arms separately. So chest back legs arms rest repeat ,
thank you!
I get four days off from work a week (12-hour shifts as a nurse) so I've recently found that Push/Pull/Legs/Weak-Point is giving me better results than the "power-bodybuilding" stuff I was doing before(as well as following proper tempo and contraction, of course).
Wdymn PowerBuilding? No compound movement?
@@limoeco main compound movements are worked up to a more strength base rep range to build that myofibril hyper trophy and then add in accessories like bicep curls, lateral raises, etc for the sarcoplasmic hypertrophy or “bodybuilding rep ranges” 10+ reps
I have done every split going. I am currently doing the Arnold split 5 days a week. I started PPl middle of the year and did that for like 13-14 weeks. 5-6 days a week is taxing on your body and joints and work and life was starting to get too much so I found it easier to switch to Bro split for a period of time until I took a deload. I then started the Arnold split after the deload and currently doing that and am enjoying it. I think splits have there uses. It’s good to mix them up but it’s more important what you stick to. What I will say is if you look round the gym how many people look like the bloke on the front of the magazine cover? There the 1 percent of bodybuilding. Relax and enjoy what you do. Be consistent and patient. There the two most important things I would say about training.
Just discovered you, and subbed! love the way you explain and talk...not sure why some comments are negative, I mean don't go to pizza hut and try to order a burger and complain they don't have one rite! Haha if that makes sense
Looking forward to watching your other videos, keep it up!
Love the shirt. References the movie They Live Among Us. Roddy Rowdy Piper
I'm running ppl at the moment and thinking maybe add arms on a pm workout so still keeping it ppl twice a week but one day a week have an extra pm workout for lagging parts
I'm 56 , now do push pull legs , training every other day . Working a treat
Ive been much the same. Been doing a push pull lower then rest, throwing in a dedicated arm day once a week too cos my arms are lagging like sheeeeit
I use to do bro splits for the longest time. Now i do push pull legs and love it! 👍👍
Tmeador fitness Leg,Pull,Push is a better for naturals.
How many exercise for chest and shoulders on push day should I do
@@sdj6353 any reason you think so? Push, legs, pull is good too but the order is pretty negligible imo
Opposite now. Used to love PPL, now enjoying bro split
Thanks very much
I did a brosplit after 7-8 months of training and gained giant mass. Went from full body to arms chest rest back shoulders
Don’t skip leg day
Where are the legs?
@@shrexyboi1850he can’t handle the pain
An idea with that is training 3 days a week with full-body, push-pull-legs or 2way split and have a 4th day devoted to a weakness or weaknesses
Push pull legs, DC style 4x a week. One gets repeated 2x a week in cycles.
Never hear anyone mention a 2 way split eg mon and thursday is legs chest shoulders and tris. Tues/Fri back and biceps. It was common in the late 80s and early 90s.
Sorry guys my english not good... pls someone explain for me whar is the point which workout split best for maximize musclegrow? Push pull leg or "bro split" ? Thank you a lot if someone explain me simple
Push pull legs is usually the better choice. The possible exception being if you're enhanced.
... I only train arms and delts and my arms are still weak...
Coach why are you using that thing on your nouse? Its for something about alergy or something like that?
helps him breathe on his deadlift days
I’ve put on a good bit of mass while staying somewhat lean (I am taking cardarine btw and it’s potent for me for whatever reason)
Day 1 Chest,tris
Day 2 back, biceps
Day 3 shoulders
Day 4 Legs, chest
Day 5 bis,tris,back
Shit works for me… my next mesocycle will be switching to legs and shoulders twice a week
Would you recommend Greyskull LP? And would you say progression (weight/reps/...) is the most important thing for beginners to gain muscle? With all the fuzz about volume/frequency etc. lately... I kind of got lost in this sea of information. Greyskull LP is a straight forward, simple and relatively low volume program focussed on progression.
Glenn no idea what greyskull is?
Glenn I’m thinking of starting Greyskull. Did you end up trying it out?
Searched this and it's Like a 5x5 type of workout isn't?
Where is your back " best exercises for hypertrophy " episode???
Full body is absolutely the way to go for a beginner. The first 6 months at least. Beyond that it's whatever will keep you going to the gym.
What's the thing you're wearing on your nose and what is it for?
It helps keeps the water out when diving
My problem with the 2X per week splits is I don't feel like I'm getting enough variation or volume. I like to hammer shoulders/traps on shoulder day, but on the bigger splits you only get a total of about 12 sets for shoulders for the entire week (and not enough focus on rear delts or front delts). Also, only getting 14 sets on chest & back for the entire week seems really low too. I want to switch up my program, but I always fall back to "bro splits" because I feel like I can really target the muscle with a wide variety of exercises that hit it from each angle.
What? You can have however much volume you want with a 2x routine. If you want more shoulder volume add more shoulder volume. Also the first hit and second hit can be completely different exercises, so you can still sculpt with however much variety as you want. Bro split doesn't offer anything that can't be had with 2x. Bro splits usually make the last couple exercises low quality due to fatigue you tend no choice but to turn down intensity.
Goat 🐐
Mon push
Tue pull
Wed legs+abs
Thu delts+traps
Fri arms
Sat off
Sun off
Is best for me also want a bit more arms and delts focus and my legs grow the best anyways sadly
Well I guess I will never be a bodybuilder because I love arm day :}
Hypertrophy coach , what are your thoughts on rotating exercise vs same ones ?
Old comment, but it's always good to program in new/different movements.
90% of your exercises should stay the same year round
Joshua Peek well thats just not true haha
I saw it all very clear till you said" no one under the sun likes arm day"! I dislike leg day and back day... The reason being is that I can lift a lot of weight and leaves me absolutely destroyed, but I do it like I love it "Mike Tyson's quote". However, I love arm days as much as chest and shoulder days, mate, and I am under the sun... The feeling I get after such a pump on my arms is out of this world... I don't think you should class everyone as the same in which body part we like training the most.
I think you’re putting a bit too much stock into an off hand comment.
Joe is like a ripped lumberjack version of adam levine
😂😂😂
If you are doing push pull legs do you recomend a 6 day split and doing push, pull, legs, push pull legs, rest or is it better to do a split where you rest every fourth day so you are doing push, pull, legs, rest, push pull legs rest?
What about Push Pull Lower Arms
Great. Especially if arms are a priority
Coach plzz tell me about soreness
If I'm little bit sore is good train that muscle again like chst i trained on Monday nd on friday mean today I'm going to train but little bit soreness in chest when i squeeze chest plzz tell me ????
Kindly reply and do a video on sorness
nope dude, don't train with muscle soreness
In general, no, don’t train sore
Nakul Pandey you may have trained with too much volume on Monday. If you’re natural, you should should finish a workout envigorated with energy and strength, and not exhaustion. Train by that, and you should not be sore four days later, and you can train more often. Also, vary your intensity. Throw in a light, low intensity workout or two, when you are still sluggish from prior work.
@@kwizzo9509 ty budd
Lol arm day is where it’s at 🤙🏼
Fuck yea I love arm day
It is fun! Lol
Yates and coleman were on tons of gear, why would you ever use them as an example
yates really wasn't compared to people today
Whats your opinion in upper/lower split?
Watch the video
Good
Dorian would train body parts 2x a week during certain parts of his career, as per his training journal. When his goal was maximum mass, this was the routine he used leading into the 88 Olympia:
Day 1: Chest/Delt/Tri
Day 2: Back/Bicep
Day 3: Legs
Day 4: OFF
Day 5: Chest/Delt/Tri
Day 6: Back/Bicep
Day 7: OFF
Day 8: LEGS
Day 9: OFF
i recover very poorly from a workout, it takes me almost 6 - 7 days to not have sore muscles anymore, if i would train a muscle 2 or 3 times a week i would be totally burnt out...also i have severe joint pain in my hips and one shoulder, same here, for example if i would train shoulder or legs 2 or 3 times a week i would only have joint pain all the time...so i train each muscle once a week
Because your training too hard. Should not take more than 48-72 hours
@@patrciaclemons8183 i do not believe this because i do 10 sets for bigger muscles like chest, back, legs, shoulders and 8 sets for biceps or triceps...and that's once a week...also i eat about 3000 kcal most carbs and protein, little fat...
What you don’t realise is that your muscles are sore because you don’t train them often enough. If you trained them twice or even three times a week after about 2 weeks you will literally barely get sore anymore.
@@chrisk7693ten sets.. why not try one or two sets to failure? Or something just to see how that changes things.
I've been doing a push,pull,leggs for 2 months and I think I finally reached a point I can't recover properly. I've taken the last 2 days off because I feel sore from head to toe. I definitely need to change my splits to get more recovery
Do upper/lower with 1-2 GPP days aka arm/delt days with cardio.
Will make you look like a ding dong 😂
Upper lower suck
Just stick to bro split
Bro split if you're juiced, legs push pull if you're natty.