The Bro Split (JE 115)

Weight – 182lbs

IMG_3205

Workout

  • Push
  • Pull
  • Legs
  • Shoulders
  • Arms
  • Weekend – OFF

After another push/pull workout I decided to change up my workout once again. The push/pull is definitely a workout I like, but its starting to bore me. I tried to put too many exercises in one day and it just made sense to me to divide my workout in a way so it didn’t feel “forced.”

Enter the Bro Split.

The Bro split is hitting 1 muscle group a day (Chest Day, Back Day, Arms Day, …) and then giving it a full weeks rest to recover and grow stronger. It’s called a “bro split” because ask any typical lifter in the gym or read a muscle magazine and there is a 90% chance it would be a bro split. But then again its been used for many years with tons of success, so people can make fun of it all they want, but the results speaks for itself. Pick a muscle group, destroy it, eat, full week to recover, and repeat. Unlike Push/Pull though you dont reduce the volume in order to hit it twice a week. Instead you basically annihilate each body part on its given day. So if its Chest day I go until I’m fully pumped and have a hard time lifting any respectable weight without fatigue. I tried it towards the end of last week and it was the most fun I’ve had in training in a long time. Another cool thing is the singular focus of only hitting a single muscle group. On Chest day I hit chest only not triceps and not shoulders, so this way Chest gets all my attention and triceps and shoulders will be hit on their own days.

I still have a main lift on each day that I do for  strength reps 4×6. Then I’ll do two more exercises in the 3 x 8-12 range and finish with an isolation movement with 1 x 40 reps.

Here are main lifts:

  • Chest – Barbell Bench Press
  • Back – Deadlift
  • Legs – Goblet Squat or Front Squat
  • Shoulders – DB Shoulder Press
  • Arms – Dips and Close Grip Chinups

I have two cardio days in between the lifting days.

Another big reason I changed to hitting a muscle once a week is a strength plateau I was getting with chest. It was regressing and it didnt make sense as the nutrition was on point. To me that means it wasnt getting enough rest. I plan to run this Bro split for awhile until I plateau and then I’ll consider switching back to Push/Pull if need be.

Nutrition

Lean Meat Potatoes Fat Free Cheese

Lean Meat
Potatoes
Fat Free Cheese

Lean Meat Rice Broccoli Greek yogurt

Lean Meat
Rice
Broccoli
Greek yogurt

Homemade Chilli (made with red meat, two cans of beans and onions and peppers) Special K Chips

Homemade Chilli
(made with red meat, two cans of beans and onions and peppers)
Special K Chips

6 egg whites with fat free cheese Two slices of Butter Bread Special K Chips Imitation Crab Meat

6 egg whites with fat free cheese
Two slices of Butter Bread
Special K Chips
Imitation Crab Meat

Nutrition has been steady at about 22-2400 calories/ Carbs 220-250 grams / Protein 180-200 grams / Fat 45 grams.

Really enjoy “eating a range.” It allows me track most of my food intake without worrying about every last morsel of food. I also feel really good on this calorie level and feel in a years time my muscle and strength gains will be progressing along nicely.

One of the first weeks I didnt eat one meal out. I usually have a cheat meal on the weekend, but didnt do it this weekend. Unless you count a few drinks with my friends. 😉

Journal

Driving to VT

Driving to VT

Lane Stadium

Lane Stadium

Vintage Cellar

Vintage Cellar

Took the weekend off in training and went to Virginia Tech for the weekend. Really miss the nightlife at VT and just the area in general. Lived there for 4 years and it definitely was hard to leave it and only come back to visit every now and then. Luckily I still have friends up there for now, but once their gone its going to be much harder to go and visit.

I also plan to start writing at least once article a week on either a traning or a nutrition article. I actually miss writing those and even if end up with 20 articles a year it will still add up greatly over time.

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