When it comes to resistance training and muscle development, there are numerous workout strategies available. Among them, the “bro split” is one of the most popular, especially among bodybuilding enthusiasts. However, the effectiveness of a bro split, and whether it’s the right choice for you, depends on several factors including your fitness goals, training experience, and lifestyle. In this article, we will explore who should consider using a bro split and why it might (or might not) be the best approach for certain individuals.
Table of Contents
What is a Bro Split?
Before diving into who should consider a bro split, it’s essential to understand what it entails. A bro split is a type of workout routine where you focus on one or two muscle groups per day, typically training each group once per week. The classic bro split looks something like this:
- Day 1: Chest
- Day 2: Back
- Day 3: Shoulders
- Day 4: Arms (Biceps/Triceps)
- Day 5: Legs
- Day 6 & 7: Rest or active recovery
This split allows for a high volume of training for each muscle group in a single session, often comprising multiple exercises, sets, and reps.
Bro Split, Upper/Lower, Full Body Workout Compared
Benefits of the Bro Split
The bro split is appealing for various reasons, particularly for those aiming to maximize muscle hypertrophy (growth). Here are some key benefits:
1. Focused Workouts
Each training day targets a specific muscle group, allowing you to concentrate fully on that area. This focused approach can lead to a higher quality workout as you’re not fatigued from working other muscle groups.
2. Volume and Intensity
A bro split provides the opportunity to hit each muscle group with a high volume of work. This volume is crucial for muscle hypertrophy, as research suggests that increasing the number of sets per muscle group can enhance muscle growth, provided recovery is adequate .
3. Recovery Time
Since you’re only working each muscle group once per week, it gets ample time to recover before the next session. This is particularly beneficial for advanced lifters who train with high intensity and need longer recovery periods.
Who Should Consider a Bro Split?
The bro split is not for everyone. It’s most effective for specific types of trainees with certain goals and experience levels. Below are the groups who might benefit most from this training style.
1. Bodybuilders
Bodybuilders, both competitive and recreational, are the primary group that benefits from a bro split. The main goal in bodybuilding is muscle hypertrophy and aesthetic development, where each muscle group is meticulously sculpted. The bro split’s focus on individual muscle groups allows bodybuilders to target their training to enhance symmetry and proportions.
- Example: A bodybuilder may use a bro split to dedicate an entire session to lagging muscles, like the calves or rear delts, ensuring they receive the attention needed to grow and balance their physique.
2. Intermediate to Advanced Lifters
Lifters who have a solid foundation in strength training and have moved beyond beginner programs like full-body workouts might find the bro split beneficial. As lifters progress, their ability to recover quickly decreases due to the increased loads and intensity. The bro split offers sufficient recovery time, which is crucial for avoiding overtraining and maximizing muscle growth.
- Example: An advanced lifter who has plateaued on a full-body or upper/lower split might switch to a bro split to introduce more volume per muscle group and stimulate new growth.
3. Individuals with Specific Aesthetic Goals
Anyone whose primary goal is to enhance their physique in terms of muscle size and shape, rather than just strength or athletic performance, may find the bro split to be an effective approach. This includes people who are preparing for a photoshoot, summer body goals, or simply want to improve their muscle definition.
- Example: Someone looking to improve their chest size and definition could benefit from dedicating an entire training session to chest exercises, allowing for a higher volume of targeted work.
4. People with Ample Time for Training
The bro split typically requires five to six days of gym time each week. Therefore, it is most suitable for individuals who have the time and commitment to adhere to this schedule consistently. The split might not be ideal for those with limited time, as it requires frequent gym visits to train all muscle groups adequately.
- Example: A college student with a flexible schedule or someone working a 9-to-5 job with evenings free could easily fit a bro split into their routine.
Who Should Avoid a Bro Split?
While the bro split has its advantages, it’s not universally applicable. Some individuals might find other training programs more effective or practical based on their goals and circumstances.
1. Beginners
For beginners, a bro split might not be the best option. Novices typically benefit more from full-body workouts or upper/lower splits, where each muscle group is trained multiple times per week. This higher frequency is crucial for building a solid foundation of strength, muscle mass, and motor patterns. Additionally, beginners recover faster and can handle more frequent training sessions per muscle group.
- Alternative: A beginner might start with a full-body routine three times per week, which allows them to work on all major muscle groups with adequate recovery between sessions.
2. Athletes and Functional Fitness Enthusiasts
Those whose primary focus is athletic performance or functional fitness might find the bro split limiting. Since the bro split is geared towards muscle hypertrophy and not necessarily overall athleticism or functional strength, athletes might require a more balanced approach that includes full-body workouts, strength-focused routines, or sport-specific training.
- Alternative: An athlete could follow a strength and conditioning program that incorporates multi-joint movements and sport-specific drills, ensuring their training enhances performance in their chosen sport.
3. Individuals with Limited Training Time
If you can only make it to the gym three or four times per week, a bro split might not be the most efficient way to train. Since each muscle group is only hit once per week, missing a session can disrupt the balance of your training. Moreover, the low frequency of muscle group engagement can limit progress in terms of strength and size for those not training at a high intensity.
- Alternative: A push/pull/legs (PPL) split or an upper/lower split might be more practical for someone with limited gym time, as these splits allow each muscle group to be trained more frequently.
4. Older Trainees
As we age, our recovery capacity diminishes, and the risk of injury increases. Older trainees might find the high volume and intensity of bro split workouts too demanding, potentially leading to overtraining or injury if not managed carefully. A lower volume, higher frequency approach might be better suited to maintaining muscle mass and strength while allowing sufficient recovery.
- Alternative: A full-body routine or a split that incorporates more recovery days might be more appropriate for older individuals, allowing for muscle maintenance with a reduced risk of injury.
Maximising the Effectiveness of a Bro Split
If you decide that a bro split aligns with your goals and lifestyle, there are strategies to ensure you get the most out of this training approach.
1. Focus on Compound Movements
While isolation exercises are a staple of the bro split, including compound movements like bench presses, squats, and deadlifts in your routine is crucial. These exercises engage multiple muscle groups and allow for the lifting of heavier weights, which is essential for building overall muscle mass and strength.
2. Incorporate Progressive Overload
To continue making progress, you need to progressively increase the demands on your muscles. This can be achieved by adding weight, increasing the number of reps or sets, or reducing rest periods over time. Progressive overload is key to muscle growth and strength gains .
3. Prioritise Recovery
Since each muscle group is only trained once per week, making the most of that session is vital. However, it’s equally important to ensure that your muscles recover fully before the next session. Adequate sleep, nutrition, and rest are critical components of recovery. Overlooking these can lead to stagnation or even regression in your training.
4. Periodise Your Training
Periodisation involves varying your training intensity and volume over time to prevent plateaus and reduce the risk of overtraining. For example, you might spend a few weeks focusing on hypertrophy with high volume and moderate intensity, followed by a period of lower volume and higher intensity to build strength.
5. Listen to Your Body
Paying attention to how your body responds to training is crucial. If you’re consistently sore, fatigued, or not making progress, it might be a sign that the bro split is too intense, or that adjustments are needed in your training or recovery strategies.
Conclusion
The bro split is a popular training method, particularly among bodybuilders and those focused on muscle hypertrophy. It allows for high-volume, focused workouts and provides ample recovery time for each muscle group. However, it’s not the best fit for everyone. Beginners, athletes, older trainees, and those with limited time might find other training splits more effective. If you choose to adopt a bro split, ensure you’re focusing on compound movements, implementing progressive overload, and prioritising recovery to maximise your results.
Key Takeaways
| Factor | Bro Split Suitability |
|---|---|
| Training Experience | Ideal for intermediate to advanced lifters; not recommended for beginners. |
| Training Goals | Best for muscle hypertrophy and aesthetic goals; less suitable for athletic performance or functional fitness. |
| Time Availability | Requires 5-6 days of training per week; not ideal for those with limited time. |
| Recovery Capacity | Allows for ample recovery time per muscle group; may be too intense for older individuals. |
| Alternative Options | Full-body routines, upper/lower splits, or push/pull/legs splits may be better for beginners, athletes, or those with less time. |
There are 4 popular options for you to choose from in terms of workout splits:
image sources
- Bethany Shadburne front squat: Photo courtesy of CrossFit Inc.
