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Building muscle is a time taking process, and it demands perseverance. If you are a newbie, the bro split can help you reach your goals quicker than other types of weightlifting exercises.<br><br>Moreover, if you do not have a lot of gym equipment or free weights, you can do bodyweight workouts and use resistance bands to create your own, bro split routine at home. And do not worry, you can still be a u201cbrou201d, even if you do not do the bro splits!
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5 Day Bro Split Routine: Now, that we have a clear understanding of what is a bro split, when to do a bro split, its pros and cons, and whether it is better than other workout routines, let’s take a look at a classic bro split routine:
The Bro Split & Other Routines: • Bro Split vs PPL (Push Pull Legs): Opposite to the bro split, PPL concentrates on the actual movement of the lift you perform and not as much on the particular muscles. For instance, during a chest press, you push the weight away from you while working your triceps, deltoids, and chest. These are the push muscles, and they get activated in exercises, including pushing something away from the body. And the same goes for pull muscles like the biceps and the back when you pull something closer to your body, such as pull-ups.
When it comes to deciding which one is good for you, it depends on your fitness goals and your body type. Bro split is perfect for you if you like the concept behind it and want something to motivate you to go to the gym and get moving 5 days a week. However, if you are concerned with gaining muscle and not about the process to get to that goal, then PPL is for you.
Bro Split vs Full Body: A full-body split trains every single muscle group of your body in each workout. Your schedule may involve full body split workout 3 days a week, with the weekends being off. But are full-body splits better than the bro split? There isn’t any research classifying it as superior.
Bro Split vs Upper Lower: Many people like the upper/lower split because it trains each muscle group twice and 4 days a week. But there are some problems with it: Programming: Designing an effective upper/lower routine is exhausting because you need to be very careful when choosing exercises. Some exercises can fatigue your other muscle groups which might suffer when you do a session on them.
Volume Allocation: Having 2 upper, and 2 lower workouts, is good, but most people find it challenging. The reason being that their lower body session is shorter, and low in volume as compared to their upper body workouts which are challenging and incredibly long. This is because there are more muscle groups in the upper body than the lower half.
Priority on an Upper Lower Split: You are required, to do trade-offs for upper body each week because you have to prioritize a specific muscle group and work the rest in an exhausted condition. So, you get 2 upper body sessions, and you have to choose between beginning with the back, shoulders, or chest.
However, with a bro split, you get one day for each muscle group. This way, you can focus on one group without doing a trade-off.
