THE ULTIMATE "BRO SPLIT" WORKOUT PLAN (BACKED BY SCIENCE)

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THE ULTIMATE "BRO SPLIT" WORKOUT PLAN (BACKED BY
SCIENCE)
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(No Transcript)
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• Its difficult to specifically pinpoint when the
  term bro started to make its rounds in the
  fitness community. Regardless, the term is here
  to stayand its not nice. You see, the term
  bro is often used as a pejorative to describe
  something that is based on machoism, jockish
  behavior, or party types. Things like
  bro-science or bro life. What were talking
  about today are the infamous bro splits.

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• In a nutshell, a bro split is just a way of
  designing a workout program where you concentrate
  on a specific muscle group per day. Sounds
  simple but are bro splits any good? Are they
  Bad? Can anyone do a bro split or just bros?

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• If you have these questions (or more), read on
  because this article will answer everything you
  ever wanted to know about this infamous body
  split. And if you decide to take a bro-split
  journey, we have the best possible bro split
  workout routine to follow (backed by science).

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WHAT IS A BRO SPLIT?

• As mentioned above, a bro split is simply a
  training split where a trainee would concentrate
  on training one or two muscle groups a day. Since
  you only train a couple of muscles each day, bro
  splits plans on you training 5 or 6 days per week
  to hit every muscle every week. Still, the goal
  of every bro split that has ever been written is
  muscle hypertrophy, without a doubt. 

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• The bro split is one of the oldest and most
  widely used splits to ever exist. Even today, if
  you were to walk into a random gym and take a
  brief survey of what type of plan people were
  following, a good majority would likely say, Im
  doing a bro split, bro . And theres a good
  reason why.

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• As said, the bro split has been around since the
  golden age of bodybuilding, and its the one
  thing people know if they know anything about the
  gym. Its popularity is so deep in modern culture
  that most people just assume that this is the way
  youre supposed to train in the gym. For example,
  the MTV hit Jersey Shore had a bunch of bros
  doing bro splits at the gym. Admittedly, they had
  pretty good physiques, so someone watching TV
  sees this and assumes this is what you do.

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COMMON TRAINING METHODS USED WITH BRO SPLITS

• Other than training one muscle group per day,
  another main component of bro splits is their
  heavy use of specialty sets. For example, its
  not uncommon to see a guy with a set of 5
  dumbbells lying at his feet as he gets ready to
  work through a killer drop set. Here are some of
  the common training methods used. 

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• Drops Sets
• As mentioned above, bros love doing drop sets. A
  drop set consists of lifting a certain amount of
  weight until nearing fatigue. You will then stop
  quickly and lower the weight somehow strip
  weight from a barbell, change the pin on a
  machine or grab a smaller weight. 

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• Supersets
• Supersets are when you perform two similar
  exercises back to back.  However, they are
  different enough to hit the muscle slightly
  differently. An example would be doing a barbell
  curl and then rope hammer curls. The idea is to
  get as much work done in minimal time while
  changing the pattern to mitigate fatigue.

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• Forced Reps
• Doing forced reps requires a partner. Then, the
  partner mentioned above will help you do some
  reps as you near failure. This is basically like
  doing drop sets but using someone else to relieve
  the load.

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• Heavy Eccentric
• Heavy eccentrics are performed by using a near
  maximal, maximal, or even supramaximal load.
  However, the exercise will only consist of
  the eccentric portion. In reality, the science is
  pretty solid here with this training style. For
  one, we are able to generate more force during
  the eccentric portion of a lift than a
  concentric.

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Training To Failure

• The intent for the majority of the specialty sets
  is to bring the muscles close to failure.
  Research is a bit mixed on how effective these
  methods really are. For example, one study
  shows that training to failure is effective but
  only when comparing high loads to low loads.
  However, other studies have shown that there is
  no advantage. So what to do?