If you’ve ever gone to the gym you have heard someone suggesting to do this exact workout Monday International chest-triceps day, Tuesday Back-biceps , Wednesday Shoulder-trap, Thursday is Legs, and Friday Arms cause you need to look big at the club or pub or that date you need to go to. Well this is most Commonly Followed Workout program popularly known as the BRO-SPLIT. Read below to find why is it NOT the best workout and how can you make changes in your workout routine to make more muscle gain than you would if you follow the “BRO-SPLIT”
As Funny as it may sound the Bro Split Training Method is based on two principles
- Train 1 or 2 muscle group once a week
- Push heavy wrights and every set to failure
Push every set to failure
- Before we get into the details let’s try to understand what does “Push every set to failure” actually mean. It can be explained as when you push each set of each exercise to the point where you can’t physically do another repetition of that exercise. So basically, going all out in each and every set of each and every exercise in your workout.
A review by Greg Nuckols on the study “Effect of Resistance Training to Muscle Failure Versus Volitional Interruption At High and Low Intensities on Muscle Mass and Strength” shows
- that training with lower loads like 30% of your 1RM(rep max), can build muscle just a well as heavigher loads like 80-90% of 1RM as long as the number of sets and hard reps are equated and each set of the lighter load is taken to near failure.
- Muscle growth benefits can be achieved by not actually going to complete muscle failure, you can stop when you’re confident that the next rep would indefinitely lead to failure
- HIRT-F :- group trained with 80% of their 1RM for 3 sets to failure
- HIRT-V :- group trained with 80% of their 1RM for 3 sets to “volitional interruption.”
- LIRT-F :- group trained with 30% of their 1RM for 3 sets to failure.
- HIRT-V :- group trained with 30% of their 1RM for 3 sets to “volitional interruption.”
1 muscle group per day
With training one muscle group on a single day, you go into training with the mindset of bashing the muscle group with at least 4 variations(exercise), if not more. With doing multiple variations for a minimum of 3 sets on each exercise can lead to accumulation of fatigue(exertion) and eventually reducing the performance capability of that muscle. And till the time you reach the 4th variation, you’ve already tired out the muscle.
Multiple studies show (3) (4) that by increasing volume(Total Work Done) you can quite significantly increase strength and muscle growth. To increase your volume, distributing the 4 variations(number of variations used as an example) on a spread of the whole week and not training to complete muscle failure could help reduce the fatigue on each muscle group, which in-turn could help you in an increased workout volume and eventually LIFTING HEAVIER WEIGHTS and GETTING BBBBIIIGGGG!!!!
- MASS Research Review. Training Frequency Should Primarily Be Used As A Tool to Increase Volume, by Greg Nuckols
- MASS Research Review. Does Training To Failure Yield Larger Gains?, by Greg Nuckols
- Grgic J, Schoenfeld BJ, Davies TB, Lazinica B, Krieger JW, Pedisic Z. Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis.Sports Med. 2018 Feb 22.
- Schoenfeld BJ, Ogborn D, Krieger JW. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine. 2016 Nov 1;46(11):1689-97.