BRO SPLIT PROS & CONS: ARE BODY PART SPLITS GOOD FOR MUSCLE GROWTH? (Natural Bodybuilding)
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- Опубліковано 10 лют 2025
- Is the bro split good for muscle growth? Bro splits, or body part splits, refer to bodybuilding training splits where each workout is dedicated to one or two muscle groups at a time. Typically, muscle groups are trained directly once per week.
A body part split may work in certain situations but there are pros and cons of low frequency training and I discuss them in depth here. This discussion is directed toward the natural bodybuilder.
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About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.
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Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video.
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#BroSplit #TrainingFrequency #Bodybuilding
How about push pull legs and upper lower splits? I do a head to comparison here: ua-cam.com/video/U1oZ-GYxbsk/v-deo.html
Thoughts on PHUL style split: upper/lower/chest &arms/legs/back&shoulders
@@RyanJCherry hmm problem would be that the back training gets bunched up in the weej
@@DrSwole that makes sense
@@RyanJCherry 👌🏼
I do a bro split simply because it is fun. The best program is a program I can stick to.
Sustainability is king after all!
What’s your body part split set up like?
@@DrSwole not sure if you’ll see this a month later but my bro split is currently monday - chest and triceps, tuesday - all leg groups, wednesday - shoulders and biceps, thursday - back and core, and friday - cardio. I’ve been doing this for 1 week and can definitely say it gets me sore
@@ook0186 glad you found something you enjoy!
Is once a week training for arms more than enough?
I’ve battled with this subject for years and years. The main thing is adherence and progressive overload. When it comes down to it most of the biggest guys you will see natural or not usually got that way on a bro split and getting strong on key lifts.
I agree that a lot of people have gotten big using bro splits. And for some, they found what truly works best for them. But I also think some of them would have benefitted from science based approaches
@@DrSwole Yeah when it call comes down do it you gotta figure out what works for you and what you can adhere too. All this information is causing program hopping. I’ve ran all types of programs and the best one is the one you can stick to and track.
@@philipmcauley consistency and sustainability are #1!
@@DrSwole i mean, one could argue it is science based, if done properly. what matters in overall volume, correct? the issue is, some people on bro splits don't get enough volume because they aren't training to failure on each part.
@@TOXIC-jq3ry I think there are some indirect benefits like more frequent practice for technique and mind muscle connection. But yes for lower volumes the frequency shouldn’t matter based on evidence
Solid analysis man!
I’ve been away from bro splits so long that I wouldn’t have even thought to give them any pros😂
LOL thanks man!
What split do you follow?
@@DrSwole Upper/lower split or Full Body workouts👍
@@loadedtherapy ahh
Clean content as usual; this is very well laid out!
I'm currently doing a minimalistic 'full body/upper/full body/arms' routine (modified slightly from my previous routine; I'm now thinking that hitting the legs 3× a week is too taxing for me - especially on the lower back with Romanian deadlifts):
Back/Chest/Shoulders/Legs
~
Back/Chest/Shoulders/Core
~
Back/Chest/Shoulders/Legs
Biceps/Triceps/Forearms/Core
~
...As for bro splits, I think that they can work - but I think they're slightly less than maximally optimal; the one variable of frequency isn't manipulated/taken into account. For example, you could hit each body part every 5 days, or slightly more frequently on a rotating ABA/BAB routine (perhaps an upper/lower) - and the frequency would still be slightly higher than on a bro split (6× a month as opposed to just 4)... Whereas on a bro split it's just once a week, primarily. It makes more sense to manipulate the variable of frequency to me - after all, why leave that variable out of the equation while all of the others are in it?... This would be optimal, at least - I think so anyway.
I’m running a 3 day upper/lower/full body split, I love it, very versatile and allows for other light functional days
solid
I think one of the main pros of a bro split is that it allows equal priority for all muscle groups. Mike Israetel believes that every muscle group should start off its own session to maximize development everywhere. This is what a bro split does but of course there are much smarter ways to set this up across the week. I believe this is a reason why people on bro splits tend to have more balanced/aesthetic proportions (aside from legs unless theyre a genetic strong point). Anyways, great vid!
Interesting point. I agree that it’s important to even put attention for different muscle groups. But I think this would be accomplished best with a true custom split rather than a bro split (or any other convention split like push pull legs)
Have you made any specific modifications to your program to ensure balance across muscle groups?
@@DrSwole Yes 100% agreed. The custom splits you talk about based off of cookie cutter layouts solve this problem perfectly by allowing you to train smaller areas in a fresher state. I personally dont like to put any upper body work on leg days (1. Leg sessions are already so taxing 2. Would give the shoulder girdle less full rest days) so I just try to organize my upper sessions to accomodate it. This might mean biceps or laterals on both pull and push days, laterals 1st or 2nd exercise in a session, etc. Last year for a few months I organized my work into an Arnold split (chest/back, legs, delts/arms) while starting off each of the 6 sessions with a different area which was great but I dont like going to the gym more than 5 days/wk (or 3 on/1 off) so I didnt like how my freq dipped under 2x. Especially made the leg sessios extra taxing while trying to hit sufficient volumes
@@Latissimus65 I actually loved the concept behind Arnold's split and I'll probably come up with a modified one because putting chest/back together works really well
I do bro split now, since its much easier than mixing workouts and allows me to focus on specific muscle.
As long as it works for you!
How is it going?
Very good video, clear and concise!
Thanks friend
I do push pull legs but sometimes turn it into a high volume bro day if it feels like something hasn’t been hit enough in a while (or if like delts are too sore I’ll just hammer chest and get it the next push day.) ppl is hard to beat
Your content is second to none. Subscribed!
Thanks so much! Help me share the channel around 👌🏼
What are your goals?
@@DrSwole to lose fat while maintaining muscle. I currently weigh 222lbs at 5'7" height so I am obese. I work out full body 3 times per week. On those days I eat 1450 calories, 170g P, 50g C, 40g F with most of the carbs being around workout time. On rest days I eat 1260 calories, 170g P, 30g C, and 30g F. I struggle to lose weight with calories any higher than that as my NEAT is not high(I sit a lot). I only lose about 1lb a week doing this, but I guess my body likes to hold on to the fat. Am I doing everything correctly?
@@alazarefuye434 I think that sounds reasonable
@@alazarefuye434 I go in depth into optimal fat loss here ua-cam.com/play/PL-U2jvez_hi_9w4ZmARG9sYzKXDO5Pdq7.html
I’ve been doing a modified Zyzz workout. Chest/Biceps, Legs, Back, Shoulders/Triceps and then a full body day. Is this good? Tricep day uses close grip bench press to hit the chest indirectly. I enjoy the split, but I don’t want to miss out on gains. What should I do? I enjoy having Fridays and Sundays off.
It’s not bad although not my preference to have direct training for the arms getting bunched up
What i feel in bro split you completely focus on one part which means you completely train that part with ful capacity . Whereas ppl has an issue some muscle might lag behind for example in push u will start with shoulder or chest first and later go to triceps .triceps in this case will lag behind . Similarly in pull you will be fatigued by back workout and then you will move to bicep .which also in long run might lag behind .
I don’t think you necessarily lag with other splits. But some people do like the mental focus of having one muscle group in a day
What split are you using?
@@DrSwole that's what I feel and experienced actually. Even in bro splits when I first started training . For example it was arm day I trained biceps first then triceps. Which lagged my triceps . Then I mixed it up so result were better .
@@DrSwole I have done bro splits with good results . Currently doing ppl but I can feel it's not taking each group of muscle to full capacity . You can't do more than 2 or 3 exercise per session hence you cant hit bigger muscle from different angles . Also as I mentioned we keep triceps and biceps for last when doing ppl so I think it will not be good for arm growth
@@kumailyaqoob4205 giving some priority to lagging muscle groups can help!
Lately I've really been putting emphasis on increasing my bench press. I would like to know if the split I'm using is good from a hypertrophy standpoint, cause its more of a power building routine.
Monday- Bench, followed by chest, back, and 1 bicep exercise
Tuesday- legs
Wedsday-Bench, followed by shoulders and triceps
Thursday- Deadlift, followed by back and biceps
Friday- bench, followed by chest and legs
this is the bro split i used:
Mon:chest /calf
Tue:back/tricep
Wed:Legs
thur:shoulder/Bicep
Fri:Arms
sat/sun:Rest
I see some mistakes
@@justanerdwholiftweights4061 What are the mistakes?
@@erueru212 don't train triceps directly the next day after chest since you already train it while doing chest.
@@Ak-qn9qc Thanks, but i dont really fatigue my triceps on chest days, kind'a isolate my chest using fly movements.
I've been finding your videos very interesting recently 👍 do you think it would be worth making a video on progression for compounds/accessories? I have some experience with RPs method but would be interested in your take? Thanks
That's a great topic. I did a video on progression methods that might be relevant!
ua-cam.com/video/yZS_kkNasI4/v-deo.html
First one! Excited for this one!
Even commented before me lol
What're your thoughts on bro spilts?
eta on the podcast with Brian Minor? looking forward to it
I do a hybrid 4 day bro split then rest then one full body on the weekend .....so I work the muscle twice per week
Ahh interesting!
What do you like about that kind of split?
@@DrSwole during the week I'm extremely busy with work and hobbies/passions so I don't have one hr plus to workout so the bro split during the week I'm able to hit my muscle really good in 40 to 50 mins Max and when I have time on the weekend I can do my fullbody .....once again great video my guy hope the channel blows up soon 🙏
@@matthiasrambally1899 ahh okay. Thanks bro! Help me share the channel around
Bro Splits works only if supplements like high level testosterone or something similar is taken which keeps our muscles protein synthesis high and active for more than 48 hours. A natural Bodybuilder or a fitness person will anyhow have to hit each muscle two to three times per week within a gap of 48 hours.
I think bro splits can work for a certain naturals but the vast majority will do better with higher frequency
Watching this as I do my cardio in the gym
Great to hear you're making efficient use of your cardio time 😛
What're your thoughts on body part splits?
@@DrSwole I pretty much agreed with your views on bro splits. Although I do think it’s possible over the long run to maximize your natural potential with bro splits 1x per week but it would take longer
@@sergio1503 yeah that's an interesting point. I think some people would be able to max out their potential with it although for others they just would reach a plateau at one point
Great video bro keep them coming. So much useful information for beginners in all your videos. Well done
Thanks man! Yeah trying to add value to the community!
Been training over 30 years always used the bro split, tried the ppl routine for 8 weeks didn't like it or benefited from it far too many people saying this or that is the best routine, truth is do what works for you, every one is different, bro splits are tried and trusted for many years, too much science based crap out now, there is no such thing as the ideal workout for every one!
@@barrybarnett731 there’s definitely a lot of individual variation!
Lol love you you took Mike Israetel’s video intro
Great minds think alike!
Please a bro split program
Funny how we think alike, as per this video and others I've seen, with a couple of major exceptions. Suggestion, always use a new marker and black, at that, write larger and or use a close up angle on the board to make it legible.
I want to add that as a powerlifter (past the beginner stage) you need to ondulate the intensity throughout the week, ie if you are working at 85% on 1 day you should lower the intesity to say 70% on the following session of that week, as to not burn yourself out, many popular strenght programs like madcow and smolov jr use this principle
Good video doc
Hey how does this split sound to you , Monday chest and triceps. Tuesday legs, Wednesday back and biceps. Legs again, and then shoulders and arms.
Not bad although I’d prefer true twice per week frequency for all muscle groups
I know this is an old video but, would you recommend a bro split for someone who is really exhausted after work? I usually do upper lower but lately the idea of hitting my entire upper body has been daunting. I think I can adequately hit a single muscle group before I get gassed so I am considering a bro split until my schedule becomes less of a challenge. I'm under huge amounts of stress working full time and working on my CPA exam(accounting cert).
Splits are very individual. If that is what allows you to be consistent, then go for it
So would you modified split be good for an intermediate/advanced lifter since you're now hitting everything twice a week?
I recommend twice per week frequency as a minimum for everyone
@@DrSwolemy split is legs arms shoulder rest back and chest rest repete
Today at the gym, a "bro" lamented that i was doing a push, pull, legs instead of bro splits, and that it was limiting what i could achieve haha.
Guess you should show them this channel 😛
How has PPL been going?
@@DrSwole not too bad Doc. I'd commented previously that this is my first time in the gym and I'm 30 years old. Been only 2 months. Going to stick to this program for a year. Diet and rest are what i really struggle with, with 2 jobs.
@@beastmry Ahh okay. Yeah nutrition and recovery are honestly way tougher to stay on top. Recovery has been tricky for me with just one job lol
@@DrSwole don't you have 2 jobs too? Doctor and youtuber?
I like to do push pull. Legs split and i loved it
That’s a good one!
How many days per week ?
Yoo doctor i can see that you have started training your neck 😎. A question: do you even use the verb start with past participle? Like do you say have started or Just started? I know its not related but lol :D
Biggest guys at my gym do bro splits... Some of them might be on gear though
I think the gear is the bigger factor
What split do you use?
@@DrSwole Got the strongest doing 2x a week frequency but every time iv hopped on a traditional Bro split with higher volume I grew the most in the shortest amount of time but strength gains did not come at the same rate as say PPL
@@marting9568 as long as you’ve experimented!
Is hitting muscles twice better for natural lifter or once?
It depends on your total weekly volume but I typically would recommend at least twice per week frequency
@@DrSwole so if I did 4 sets 3 exercises for a body part once a week. That's total 12 sets, is that enough for muscle growth
@@justvibing2497 volume is very individual- you’ll have to find what works best for you!
@@DrSwole very true, when I train 3 muscles in a workout or hitting muscle two times a week I get too sore. Once a week kill seems to work for me. I just hope I'm not leaving gains off the table
Damn 80lb shoulder press 😳😳😳😳
😉
Lunges are knee extension dominant. Aren't they quad focused?
I personally count them for glutes/hamstrings but you could count them for quads as well. The way you do them will also make a difference
@@DrSwole yeah
Legs far out from each other → hamstring dominant
And vice versa
@@user-zk4dv2nx8k one of those really versatile exercises
Bro splits evolved only after steroids and so I think naturals can benefit from frequency training like full body 3xweek
Full body is my fav split for 3 days per week 👌🏼
What split do you use?
@@DrSwole full body 3xweek with 6 sets per muscle group. Pretty high volume
@@AravinthKumarMostwanted1989 solid!
May your channel survive the fitness apocalypse! Swole you are our only hope 🙏 The Pros are why it’s a Con for beginners 😂
Thanks ahah hope it survives too!
Have you used a bro split before?
@@DrSwole yes, in the beginning and that’s why I know they suck for beginners for the reasons you stated. For one frequency sucks. 2. The amount of volume needed is so much higher that you end up recovering longer and it will affect other workouts. Somethings going on when the beginning of the year starts and we get a meta analysis saying how bro splits are just as good or better for hypertrophy 😒🧐
😷🕺😷
👊🏼
Bro split is better for long term. Study was done on newbies and lasted only for 8 weeks. Normally Bro split starts with compounds and ends with isolation, size and shape taken care by bro split.
I think there are merits to bro splits for certain people but it isn’t my first recommendation
Since your dr career did you lost a lot of muscle mass ? Or do you still look like that in the thumbnail. Imgine u on gear !! Did you see dr Greg's new video on the dr sunny Andrew's. Marry her bro
LOL. I haven't lost muscle yet! I have more fat on me than in the thumbnail since I'm currently bulking
Haven't seen that video by Greg yet ahha