Journal Entry 255 – Grinding

Pretty basic week in terms of nutrition and exercise. I did zero cardio in the mornings and lifted every day during lunch. Strength marginally increased most days. There is one small change I want to make to my current routine, but other than that I have been really enjoying it. I still may add a few more cardio days in the routine, but for now I’m just keeping it to the weekend. I also have a stiff neck, which I think I may have tweaked on shrugs, but not sure. It’s really annoying though and affected my lifts on Friday.

Current Routine:

  • Monday – Chest / Tris
  • Tuesday – Back / Bis
  • Wednesday – Shoulders/Traps
  • Thursday – Chest/Tris
  • Friday – Back/ Bis
  • Saturday and Sunday – Cardio

I want to make Thursday a rest / cardio day and Saturday a back/bis day. I feel like I need the extra rest between Shoulders and Chest.

Current diet is basically:

  • Meal 1 – Coffee and Protein Pudding
  • Lift
  • Meal 2 – Bag of Popchips and a Quest Bar
  • Meal 3 – Chipotle, Panda Express, Kickback Jacks (Basically whatever)
  • Meal 4 – Protein Brownie (protein pudding with baking powder and nuked for 30 seconds)

Overall pretty consistent and now I’m just more or less grinding. 😉

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210 – Back from Cruise, Refocus on Goals, Body Part Split

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Pre-Interview

I plan to get more consistent with my training and diet. Through a variety of factors that have happened recently it hasn’t been as organized as I would have liked. My cruise trip was awesome though and a very fun time. Diet wasn’t terrible during the trip though. Well one day it was, but the other three were pretty good, besides some drinks I had onboard. The eating was buffet style and I had 2 boiled eggs, bacon, veggies and fruit for breakfast. We then went on to the island for the whole day, so skipped lunch. I made up for it by having a pretty huge dinner of tons of different meats, vegetables, cheese and Italian salads. As for alcohol, the first day I tried some different cocktails I had always wanted to try, but the rest of the time I stuck to wine or liquor with a low calorie mixer. I felt tremendously better without all that sugar and fat the cocktails brought. I only worked out once during the cruise and that was at the very beginning. I did get a ton of walking in though every single day. The lowest day was like 13000 steps and the highest way like 22000 steps.

I also want to refocus my training efforts and start to train more like a bodybuilder again. My plan is to do a 5 day split consisting of:

  • Chest/Tris
  • Back/Bis
  • Legs/Abs
  • Shoulders/Traps
  • Arms/Abs
  • Off
  • Off

Either this or a 4 day split without the arms day. In the gym I mainly just want to direct my focus to the individual muscle and hit everything when I’m fresh. Also I’m not really worrying about frequency because a lot of these muscles get hit indirectly twice a week anyway. Like shoulders basically get hit everyday besides leg day, arms getting hit twice and also chest and back get hit on arms day due to close grip bench and chinups.

The big movements will be done for 3 sets of 5-8 reps and the accessory will be hit for 3 sets of 8-10 reps. Probably not going much higher than 10 reps to be honest. I’m also doing this split for the sake of time. I had a good interview recently and will most likely start working again soon. I plan to do this split during my lunch break in which I will need to be done and back in an hour. I see a split like this taking about 35-45 minutes with no cardio being done. This allows me to change and get back across the street to work.

Diet wise I’m upping the protein to at least 1 gram per pound. Lowering calories to drop some fat I put on during the cruise and the couple of weeks leading up to it. Calories were mainly estimated at this time, but I noticed a decrease in leanness and that’s not the way I roll ;). Dietary fat will be around .4-.5 grams per pound and carbs I get mainly from fruits and vegetables and totals around 100-150 grams a day.

I will say after doing this split training, I have had a lot of fun in the gym. I really like doing 3 sets instead of 4-5 as well. It allows me to get more intense on each movement and include more variety. I also really like hitting everything fresh. Shoulders kind of get the shaft on a push/pull split unless you start with that movement, but then chest gets the shaft. I’d rather give it its own day.

The Bro Split

The “Bro Split” is a typical bodybuilder split that has been used for decades to enhance the physiques of many. Today many people claim you shouldn’t do them at all unless you’re on steroids because they don’t work for the average recreational lifter. Another common complaint is that muscles should be worked twice a week and anything less than this and you’re missing out big time. I actually disagree with some of these statements and I’ll also outline some major benefits that only a “Bro Split” can offer.

First I want to outline what the typical “Bro Split” is. The way I set mine up would look like this:

  • Day 1 – Chest
  • Day 2 – Back
  • Day 3 – Legs
  • Day 4 – Shoulders
  • Day 5 – Arms
  • Day 6 and 7 – Cardio or Off (these days can also be scheduled during the week in between sessions)
  • Note – Abs done every other day or 3 days a week

Very simple and easy. The plan allows the lifter to hit one muscle group a day and then not hit that muscle group directly again for another week. (Although some overlap always exists regardless of what split you use.)

Let me tackle the first complaint against these, which is the split only works if you’re on steroids. The reason that people say this is because most steroid using bodybuilders use this split and do incredibly high amounts of volume (sets and reps) that most people can’t recover from. I agree that if you use a ridiculous amount of volume not only would you not gain muscle, your workouts would actually begin to make you smaller. But this example is taken out of context and is an extreme example that people frequently use to make a point. This split will work awesome for an average lifter if the volume is controlled. Here is a perfect example of a good volume to shoot for, for each body part in order to ensure enough volume is used to break down the muscle, but not so much that regression begins to take place:

  • Chest Day (example)
  • Barbell Bench Press 4×6 reps (strength focus)
  • Incline Dumbbell Press 3 x 8,10,12 reps (pyramid) (size focus)
  • Dips 3 x 8,10,12 reps (pyramid) (size focus)
  • Cable Flys (isolation movement) 3×15 reps (blood flow and endurance)

Simple, effective, and not excessive. Tell me what exactly is wrong with this rep scheme? … – About 90% of intermediate lifters would progress just fine on this and maybe even better than hitting a muscle twice a week, which brings me to my next point.

Hitting a muscle twice a week can be effective if done correctly. For this to be done correctly you have really get you’re volume correct or you really risk overtraining and not allowing enough recovery. Let’s say the lifter lifts on Monday and hits Push muscles (chest, shoulders, and triceps). First of all, in order to complete this in a single day, you would need to drastically reduce the volume for each body part, which if not chosen correctly could lead to under-stimulating each muscle. So the lifter uses two exercises for each body part and lifts with a heavy rep range of 6-8 reps for each exercise. The next day he’s sore the workout went great and he doesn’t have to use these muscle groups again until 2-3 days from now when most of the damage is healed from the previous workout. So Thursday comes around and its time to hit those muscles again. The lifter doesn’t feel too sore and repeats the Push workout with a very similar workout template, expect today the lifter doesn’t feel nearly as strong and his poundages are either the same or worse. What gives? – Well in my experience its due to the muscles not getting enough recovery time. 2-3 days may be correct for most of the damage to be healed from your previous workout, but that’s just it … you’re not only trying to recover from your workout 3 days ago, but you’re also trying to get bigger and stronger in that muscle. The muscle needs to GROW not just RECOVER back to baseline levels. Those are two different things and if you are constantly bashing your muscle groups without enough rest this growth is unlikely to occur.

Another thing no one tells you with hitting muscle groups twice a week is the fact that you have to have one heavy day (4-8 reps) and one light day (10-15 reps) or you’re doing it wrong. They fail to distinguish that if you lift heavy of the same muscle group twice a week then you’re probably not going to get very far. The light day is more of “recovery day” to stimulate blood flow from your previous heavy day. To be fair the “Bro Split” actually does somewhat hit your muscles group more than once a week, but it’s more indirect. For example, Dips on arms day is a heavy chest mover and also close-grip chin-ups which is as much a back movement as a biceps movement.

And my final favorite criticism is the if you hit your muscles twice a week then you will have 104 workouts per year vs 52 from only hitting a muscle twice a week, which is far better for growth and elevates protein synthesis. Under this logic, you might as well say “Just hit all your muscle groups every day so you can fit in 365 workouts a year for maximum growth.” An extreme example, but more doesn’t necessarily mean better. Also, while elevated protein synthesis is a good thing, it’s not the only thing needed for a muscle to grow.

Those are the main points I wanted to make. I still think hitting muscles twice a week can be used effectively if you program it right, which most people don’t. If you stay on them too long you will plateau and switching to a “Bro split” may actually increase your muscle growth due to the extra rest you receive.

One thing to caution here is that a “Bro Split” can also be ineffective if you don’t structure your days correctly. Let me give you an example of a terrible split:

  • Day 1 – Arms
  • Day 2 – Shoulders
  • Day 3 – Chest
  • Day 4 – Back
  • Day 5 – Legs

Terrible:

  1. Always structure bigger muscles first in the week and finish with smaller ones.
  2. Put legs in the middle in order to prevent the upper body from being used too many days in a row.
  3. Separate shoulders away from chest to prevent the muscle from being sore the day you workout.
  4. Its wise to stick a rest day in between every 2-3 days of lifting (not absolutely necessary, but helpful).

Now I want to outline some of the benefits of the “Bro Split”:

  1. Allows the user to dedicate maximum focus and intensity to each target muscle group (try shoulders after heavy bench presses and you’ll see that intensity drops way off).
  2. Allows maximum rest for each muscle group and only hits each muscle directly once a week to allow for the Growth of the muscle not just recovery from the last workout (if structured properly – see above).
  3. Takes much less time each day and allows user to finished between 30-45 minutes if lifting intensely.
  4. Prevents overtraining that many plans that attempt to hit two muscle groups a day frequently do.
  5. Its easier to program. Most lifters don’t want to program every last detail. Tell them to hit their chest hard once a week and then let it recover vs tell them to hit their muscles twice a week with a heavy/light scheme and the questions start to pour in.
  6. It’s Proven. Take a trip over to Bodybuilding.com and look at some of the transformations people have done, especially in regards to gaining mass. I’d say at least 80% of them used some sort of split routine that hit a muscle once a week vs. a full body or upper/lower split. The results speak for themselves.
  7. It’s fun. These splits allow for intensity techniques (drop sets, high rep finishers, rest pause sets) that would be almost impossible to do while training 3 muscle groups on the same day.
  8. It’s easier to push your limits. Example – Lifter gets 200 x 6 reps on a barbell bench press the previous Monday. This Monday he shoots for 205 x 6 reps or even 202.5 for 6 reps. Trying increasing like that every 3rd day and I guarantee you it will not happen.
  9. It allows for maximum breakdown of the muscle. This is an important one, but sometimes an annihilation workout to each muscle can actually be very effective from the standpoint of getting in enough volume for growth provided the recovery is there. Sometimes by splitting your volume up twice a week and working multiple muscles per day may leave some muscles under-worked each day and overworked for the week.
  10. Allows for cardio to be done each day. Some may see this as HUGE negative, but cardio is really important for building mass. Insulin sensitivity, more mitochondria of the cells, wakes up the CNS to prepare for heavy lifting, increased blood flow and removal of waste products to name a few. Only 5-15 minutes of moderate intensity exercise is needed to stimulate these benefits.
  11. Allows for more lifting days overall. By only going in and hitting one muscle a day it allows the lifter to lift more often (almost every day if programmed correctly) without burning out.
  12. Psychological reasons. This is more of rehash, but sometimes going into a lifting session only having to hit one muscle is far more mentally refreshing than going in having to hit 3 or more muscles in the same day and making sure each is sufficiently worked.
  13. Targeting different areas of the muscle. The shoulder has three heads. While you don’t need a ton of volume to stimulate each, only doing compound shoulder presses and ignoring lateral and rear delt raises is a mistake that could prevent optimal development of that muscle.

As you can see the “Bro Split” may get made fun, but has tons of benefits and an impressive track record that speaks for itself. If you have been plateauing on a “new -age split” that has you hitting muscles twice a week, a “Bro Split” may be a game changer.

*Bonus – Sample routine for size and strength:

  • Day 1 Chest
    • Barbell Bench Press 3×6-8 reps
    • Incline Dumbbell Press 3×8-10 reps
    • Dips 3 sets of AMAP (As many as possible)
    • Cable Chest Flys 3 sets of 12-15 reps
    • Pushups 100
  • Day 2 Back
    • Dumbbell Row 4×6-8 reps
    • Chinups 3 x AMAP
    • T-bar Row 3×12-15 reps
    • Lat Pulldowns 3×12-15 reps
  • Day 3 Legs
    • Barbell Squats 4×6-8 reps
    • Dumbbell Lunges 3×10 (each leg)
    • Leg Extensions 3×12-15  reps
    • Leg Curls 3×12-15 reps
  • Day 4 – Rest
    • 30-45 minutes of cardio
    • 100 pushups throughout the day
  • Day 5 Shoulders
    • Barbell Shoulder Press 4×6-8 reps
    • Dumbbell Shoulder Press 3×10 reps
    • Lateral Raises 3×10 reps
    • Rear Delt Machine 3×15 reps
    • Shrugs 3×15 reps
  • Day 6 Arms
    • Close Grip Chinups 3×6-8 reps
    • Close Grip Dumbbell Press 3×6-8 reps
    • Two-handed DB curl 3×10 reps
    • Skullcrushers 3×10 reps
    • Cable Curl 3×15 reps
    • Rope Pushdowns 3×15 reps
  • Day 7- Rest
    • 30-45 minutes of cardio
    • 100 pushups throughout the day
  • * Can easily put both rest days back to back at the end of the week

Progression Scheme – 3 sets of 6-8 reps means you should get all 3 sets for 8 reps before adding weight. Once you hit 8 reps on all 3 sets then you should add 5lbs to your current lift. This is much easier if you are using barbells.

This routine prioritizes the main lift at the beginning of each workout. This is the lift you want to increase over time. The next move is a compound moderate rep exercise geared towards size gains. The last two moves are high rep, pump style that are isolation or machine moves that are there for blood flow and finishing off an already tired muscle for the week.