#Bro Split Results

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Steroids Side Effect ☠️ Don't Use Steroids ❌ #viralreels #bodybildingmotivation #steroidsbloodline

A Bro split might be the most popular way to train because a lot of famous bodybuilders did it, but hitting a muscle once a week leaves a ton of growth on the table. The research is clear that training a muscle more often produces better results. Push/pull/legs fixes the frequency problem by letting you hit everything twice per week, but six days a week is a lot of total volume and fatigue for most people to recover from. Upper/lower or full body gives you the same frequency benefit without burying you in weekly workload. You get higher quality sets, better strength progression, and more consistent muscle growth. Cardio before weights feels productive, but it drains the energy you need to actually train hard. That means fewer reps, weaker sets, and less stimulus on the muscle. Cardio after weights is better because your strength work gets your best effort. But cardio on separate days is ideal. Your lifting performance stays untouched and you keep the intensity you need for real hypertrophy. Stopping five reps from failure is basically just going through the motions. You never reach the tension required to grow. Stopping two to three reps shy is better because you’re finally approaching the zone where the important fibers kick in. But stopping zero to two reps from failure is where muscle growth actually happens. That’s the point where the reps get slow, the tension spikes, and your body has no choice but to adapt.

Earned every stripe. #gym #stretchmarks #weightgain #bulk #bulking

I had to lock in! #gym

MYTH: The Bro Split. ⁠ ⁠ Did that make sense? What questions do you have about this?⁠ ⁠ ⁠@drmikeisraetel⁠ ⁠ #RPStrength #RPLifestyle #RPDietApp #Lifestyle #Fitness #Health #Hypertrophy #BroSplit

The routine that got me my dream physique in just a couple of months

STOP doing the BRO SPLIT… if you want GREAT results!!

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Why the bro split is killing your gains. Save and share with a friend. If you would like to get in the best shape of your life in the next 90 days DM me the “FIT”

Bro splits are dead. 1. Brad’s 2017 meta and Pelland et al’s 2024 meta regression both show that volume has diminishing returns on hypertrophy 2. Regardless of how significant the diminishing returns are (the findings differ a little between the two analyses), what matters is that we can confidently state the diminishing returns effect exists 3. For a bro split to be superior, it must require volume to have INCREASING returns, not DIMINISHING returns. If volume becomes LESS effective as the session continues on, then by default the maximal hypertrophy stimulus possible will be achieved by maximising how many first (and most stimulating) sets we can achieve 4. This means higher frequency splits (full body or upper lower) MUST be more effective if the volume dose response is diminishing (which it is) 5. We can argue about why studies don’t seem to find as significant effect as we expect between higher frequencies, we can talk about recoverable volumes, we can talk about measurement errors, all of this plays a part. But the only point we need to understand right now is volume diminishes in its hypertrophy stimulus 6. Based on that point alone, a bro split can never be the superior training option 7. “But I got good results doing a bro split”… You can still grow muscle on a bro split, it just CANNOT be the most effective or efficient split 8. “But Jay used a bro split”… I don’t care what enhanced athletes are doing, they are playing by different rules 9. Every bodybuilder pre steroids trained full body 2-3x per week. Some started to move into two way splits (eg push / pull, or upper / lower), but higher frequency training of 2-3x per week was always the standard.

You can’t maximize your dream physique if you’re afraid to pick up the fork. (2.5 yr difference) DM me “Change” if your ready to break out of your gym plateau and actually start to make consistent progress.