Bro-split isn’t the best bodybuilding program
the most common bodybuilding program is training only one muscle group per day, this type of training called “the BRO-split” but do you really think it’s the best bodybuilding program for you?
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In 2015 study
done on Thirty men without previous resistance training experience were divided into two groups: Group 1 trained each muscle group only once a week and group 2 trained each muscle twice a week during 10 weeks. Baseline and 10 weeks post-test elbow flexors muscle thickness were measured.
The results: showed no difference between groups for the changes in muscle thickness or strength.
So it means that, if you are a beginner, will you see results with any training routine.
Related: the best bodybuilding supplement (the cheapest too)
does the same thing works with advanced trained athletes?
In a 2015 study, done on 20 well-trained male volunteers assigned randomly to 1 of the 2 experimental groups: a SPLIT, where multiple exercises were performed for a specific muscle group in a session with 2-3 muscle groups trained per session or a TOTAL, where 1 exercise was performed per muscle group in a session with all muscle groups trained in each session.
Subjects were tested pre- and post study for 1 repetition maximum strength in the bench press and squat, and muscle thickness of forearm flexors, forearm extensors, and vastus lateralis.
The results: showed significantly greater increases in forearm flexor muscle thickness for TOTAL compared with SPLIT. No significant differences were noted in maximal strength measures.
The findings suggest a potentially superior hypertrophic benefit to higher weekly resistance training frequencies.
here’s what you need to know…
If you are struggling to see more gains, training more frequently with routines that hits every muscle group 2 or 3 times per week and keeping the volume constant as in a full bodyworkout or upper/lower to change the things up to see a better results from your workouts.
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References
1- https://www.ncbi.nlm.nih.gov/pubmed/27102172
2- https://www.ncbi.nlm.nih.gov/pubmed/25932981
3- https://www.ncbi.nlm.nih.gov/pubmed/24732784
