I, to the
shock of absolutely none of my regular readers, am a total curmudgeon and
pedant and, in turn, hate the majority of language that is employed by trainees
when it comes to the topic of getting bigger and stronger. Primarily because the language employed tends
to oversimplify things to the point that it drives people to incorrect
conclusions which is then perpetuated by inexperienced and otherwise ignorant
(in the literal definition of the term) trainees. I’ve rallied against “bulking”, “cutting”,
“IIFYM”, and hell, even the idea of “strength” is honestly pretty nebulous when
you start drilling down into it. So it
should, again, shock absolutely no one that I totally loathe the term “bro
split”, as it is a recently adopted term employed derisively to describe a
manner of training that has worked for DECADES up until the internet only
recently decided that it no longer works.
As is often the case, people are attempting to weaponized language, and
it’s resulting in a lot of people overlooking a whole slew of viable training
options in order to achieve their goals.
Let's take a moment to consider that Arnold got so goddamn big from using bro science that he had to LOSE muscle to play Conan...
If, you are
fortunate enough to not know what it is that the internet deems to be a “bro
split”, allow me to define it for today’s purposes: it is a training split for
lifting that has the trainee focus on 1 muscle group/body part per training
day, resulting in once a week frequency for a muscle group. There’s billions of examples out there, but
something simple could be “Monday-Chest (naturally), Tuesday-Back, Wednesday-Shoulders,
Thursday-Legs, Friday-Arms”. For some
reason, people that design bro splits don’t train on weekends, I don’t know
why. And also, I’d hate to put a barbell
on my back to squat the day after training shoulders, but whatever, you get the
point. I feel weird having to write this
all out, because when I was growing up, this was simply THE way people trained:
you had an arm day, a leg day, a shoulder day, etc, but with the explosion of
the internet and lifting based media, this method of training is going the way
of the dinosaurs…unless, of course, you are paying attention at your local gym
and watching how any of the big dudes train.
Which is
kinda the point here: this type of training works. It’s why it was deemed “bro split” by those
trying to mock it: it’s the split USED by “bros”. The same bros that employ bro science that
ALSO works: even if it doesn’t make sense or conform to current scientific
research. Primarily because, as we’ve
observed time and time again, commitment to a non-optimal method with skull
splitting intensity and dedication over a long period of time trumps a weak
willed attempt to train optimally in 100% of all instances. The dudes that are focused on busting their
butts day in and day out in the gym, absolutely killing their worksets and
chasing stupidly high protein intakes are getting results that the kids
following their perfectly and precisely prescribed 3x a week frequency for the
whole body can only dream of. Must be
steroids and genetics, right?
Couldn't possibly be from doing squats once every 14 days...
Hey: here’s
a dirty little secret about bro splits: they DO train the muscle groups more
than once a week. Yet again: people get
so stupid about looking at programs on paper they forget you have to actually
run them for them to make sense. Just
like how people say you don’t need 10x10 to get results and don’t understand
the complete and total transformation of the SELF that occurs when you run Deep
Water, if you actually ran a bro split vs just looked at the words “Chest,
Arms, Back”, you’d get how it makes sense.
Unless you have rigged up a way to train that ONLY uses isolation
exercises, training ONE muscle group is going to necessarily result in the
training of OTHER muscle groups.
It’s Monday:
chest day. You start off with flat bench
(of course). Hey, doesn’t that train the
chest AND the front delts? Why, I do
believe it even requires the triceps to come into play too. And then we do some incline benching? Holy cow: even more front delt work. That’s so weird. And we could round it out with some decline
benching, which calls in some triceps, OR, since everyone knows decline bench
is silly and weighted parallel bar dips are better, we do those: which hammer
our triceps. Finish up with some flyes:
those are just for chest, sure (although they can make my delts ache). We do back day tomorrow: why do my biceps get
such a pump on back day? Weird. Also, my rear delts are burning from all the
rows. Hey, are the rear delts shoulders
or back anyway? I mean, they’re ON my
back. Might as well do some band pull
aparts. And then I have shoulder day
after that? Lets do some overhead
pressing: there go my triceps again. The
same triceps I’ll train with some close grip benching on arms day: which hits
my chest.
God forbid we do anything like this on the split
About the
only muscle group you can argue doesn’t get trained 2-3 times a week are the
legs, which, given this is a bro split, fits the narrative. HOWEVER, there’s a few things to keep in mind
here. 1: if you’re only training the legs
once a week, this means you can train them with the craziest, most stupidest
amount of volume and intensity you can possibly manage, because you have 6 full
days to recover. Think about what you
saw get done in “Pumping Iron”: squat till you drop, then chase it with some
leg press stripsets and all other manner of burnouts. 2: for you more athletically inclined
individuals, this means you can get in more leg training via your
conditioning. The prowler and sled are
king here, but if you’re doing a bunch of explosive jumping and moving through
some actual sports, that’s great stuff too (dear me: did we just go conjugate
by having a day for dynamic effort stuff AND a day for heavy stuff? Those crazy bros). Might be a great time to try some strongman
stuff too.
I write all
of this because, yesterday, it dawned on me that my training is a 4 day a week
bro split. I have a chest day, a back
day, a shoulder day and a leg day. It boils
down to a day focused on benching, a day focused on deadlifts with a bunch of
back work for supplemental/assistance work, a day focused on pressing overhead
and a day focused on squats. Outside of
the lifting, I have conditioning work that hammers various parts of the body,
depending on what needs focus. The only
“cheat” here is that, even though I have a day dedicated to training the back,
I also train the back every single time I lift, and frequently go through
periods of engaging in at least 1 daily set of chins, primarily because a big
strong back is awesome and never goes out of style. I don’t have an arm day, and just do 1 set of
Poundstone curls on my bench day, because my biceps are getting trained with
all the back work and my triceps with all the pressing and benching work.
And when you do it right, one set is enough
This style
of training works. If you want to brave
your own, give it a go. Come up with
something brutally heavy and stupid for your leg day, train your back every
time you’re in the gym, and go nuts on one bodypart per day. Grow big and go kick some sand in the face of
people reading training studies at the beach.
“I have a chest day, a back day, a chest day and a leg day”
ReplyDeleteDude, two chest days? So bro..
Darn. Should have read shoulders. Will have to edit.
DeleteAlright, edit made. Minus 1 typo, what did you think about the rest of the post dude?
DeleteNever actually got around to replying to this, but for what it’s worth, i find your posts one of the few rays if light in the “fitness sphere”. You and Jamie Lewis are the only international people i consistently check up on.
DeleteMuch appreciated dude! Good to have you as a reader.
DeleteDo you think Arnold looked cooler in Barbarian or Destroyer? I think he had more muscle mass in the sequel.
ReplyDeleteNice blog post. I do like that freedom to chase crazy finishers on once a week frequency. Especially before a deload.
I haven't seen Destroyer in a LONG time. Hard to say.
DeleteAppreciate the feedback dude. It's the lesson a lot of folks need to learn: once a week training means absolute psychotic training. Yeah, 3x5 once a week isn't going to answer the mail, but that's why you don't do that, haha.
Great post! There is really no training secrets, train hard enough and eat enough for a long period of time. I started with much 'worse' program than bro split, I did PPL but only 3x(1 push, 1pull, 1leg day per week). It's true about the volume, for example on leg day I did 5x6-10 squat/RDL/leg press/lunges/leg ext/leg curls/calves. I did some running with that routine and that was perfect program for me. If I post this program anywhere I believe there will be many negative comments, but it worked for me and it was fun. I didn't worry about effective volume, deloads, periodization...I am glad to hear some experience based facts, it's just much more useful than reading some studies. There's one quote: 'Practice without theory is more valuable than a theory without practice'. Have a good day sir!
ReplyDeleteThat's an awesome quote for sure: thanks for sharing it dude.
DeleteThank your chosen deity/demon or the void that you wrote this! I used to think I was taking crazy pills when bro splits are bad but 531s 4 day structure of deads/overhead/squat/bench was bae. Like even if you look at a bad bro split it will almost certainly have some flavour of those movements and then maybe an arms day. Well ever listen to Joe DeFranco? He threw in an arms and pump day the day before game day for his athletes because he knew they would be going to the gym anyway so they might as well do something that wouldn't fatigue them.#
ReplyDeleteWhere bro splits sometimes fall down is maybe the lack of a clear progression but then the bro knowledge I was given when I started out was to do a weight for 8 reps, then work up to 10, then 12. Once you were strong enough to do 12 go up in the smallest increment you could and start again on 8 reps. Well that sounds like a recipe for progressive overload and getting big and strong to me.
100% dude! We got so stupid when we got smart. This stuff was figured out LONG ago: we just used simple language to explain it, and people mistoke that simplicity for ignorance. People have been getting jacked for decades using methods that the internet will say "don't work".
DeleteWhen you look at ‘back day’ a lot of trainees include Dead’s which is basically a lower hinge move so they’re doing legs twice per week too!
ReplyDeleteWhen you look at ‘back day’ a lot of trainees include Dead’s which is basically a lower hinge move so they’re doing legs twice per week too!
ReplyDeleteYup! It's just madness, haha.
Delete