9.0M
JEWhich split are you putting in S-tier plus??
@jeffnippard
#Bro Split Workout
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MABro Split ❌
Comment your thoughts below. 👇🏾
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@team_kingbodies
#fitfamily #gymtips #workout #bodybuilding #fitnesslife #results #onlinecoach
@mattoreilly_kingbodies
80.3K
TRSTOP doing the bro split once and for all! INSTEAD do this 5 day workout plan!
@troyjfitness
2.0M
YOProbably my favourite split | Training Programs are linked 🔗 in my bio (linktree) | all fits are from @ayblmen code YOUNES for a discount |
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#workoutroutine #pushpulllegs #workoutsplit #trainingsplit #gym #fitness #gymtok #bodybuilding #gymlife #fitnessmotivation #basicfit #basicfitbe #basicfitnl #gymtips
@younes.lifts
62.0K
MIThe bro split isn’t necessarily bad, as it allows you to focus primarily on a specific muscle at the beginning of the workout, and the first working set is the most effective. The reason why science-based lifters don’t favor this type of split is due to its low frequency. There was a study that showed that after 48 hours (I forgot where the study is), muscle atrophy begins, which is why science-based lifters prefer high-frequency splits that allows them to target the muscle 2-3 times a week.
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The Arnold split allows you to target muscles 1-2 times a week if you follow a 3-day rest-and-repeat routine. However, targeting the chest and back on the first day already emphasizes the second day, which focuses on shoulders and arms. Pressing movements will also engage the triceps (lateral and medial) and the front heads of the shoulders, making it less effective for a dedicated shoulder day. Back day will also target the biceps and forearms, especially if you don’t use lifting straps.
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The push-pull-leg split isn’t bad, as it allows you to target the chest, shoulders, and triceps on push day, and the back, rear delts, and biceps on pull day. The push day doesn’t interfere with the pull day much compared to the Arnold and bro split, making it more effective.
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The upper-lower/full-body split is preferred by science-based lifters, as it allows for higher frequency training and provides 3 days of rest. The full body split allows for 4 day rest while hitting each muscle 3 times a week.
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Of course, these are pretty much just small nuances. The bigger picture is training intensity. You can have the perfect split, but without training intensity, you won’t build muscle as effectively as you can.
Being smart with your training can make a big difference but can also just make a small difference as well, but over time, this can compound.
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By the way, I don’t do upper/lower split or full body.
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#gym #fitness #muscle #lift #motivation #explorepage #bodybuilding
@mio.xic
2.2M
SA2 million views ✨🧨
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@santhuliftss
284.2K
IMComment “SEND” and I’ll drop the full workout in your DMs 💪
Breakdown of this 6-day split is uploaded as a carousel!
🧠 Bro-Split is dead.
Real gains come from training each muscle 2x/week — backed by science, not gym myths.
❌ Stop wasting time on chest Mondays and arm Fridays.
✅ Train smart. Recover better. Grow faster.
⚡ Which one are you following right now? Be honest👇
#brovspro #sciencebasedtraining #musclebuilding #gymfacts #workoutsplit #fitnesstips #imrangoesjim
@imrangoesjim
249.6K
DRWhy the BRO SPLIT isn't the best idea!
Full Video: "Exercise Scientist Critiques Sam Sulek's Workouts" on the @rpstrength YouTube!
#rpstrength #nutritionscience #fitnesstips #fitnessmyths #rplifestyle #rpdiet #teamfullrom #rp #workout #hypertrophy
@drmikeclips
1.4M
ROYou can “Train Harder” but still struggle to add any muscle onto your frame if you do the wrong split.
1️⃣ Push / Pull / Legs (PPL)
Yes it works, but it’s not good. Think about it:
👉 Shoulders are tired from your chest press, so you can’t shoulder press as much so you will make less shoulder growth
👉 Biceps are tired already from your back movements, so you will curl less and make less bicep gains
If you want to truly grow your whole upper body, this is not the best split
2️⃣ Bro Split (1 muscle per day)
Hitting a muscle once per week isn’t enough for significant growth. You need to be hitting all muscle groups twice per week at least
3️⃣ Abs + Legs on the Same Day
The two worst body-parts to train. If you’re already struggling with consistency, long term this is not the best split for muscle growth
4️⃣ Any Split That Has You in the Gym Every Day
Rest days are essential for muscle growth. Your CNS will be fried if you’re lifting heavy everyday
5️⃣ Arnold Split (Chest + Back day specifically)
Controversial & yes it worked for Arnold, but you’re not Arnold. The Shoulders & arms is fine, but hitting chest & back on the same day isn’t great as it’s way too many compound movements, by the last chest exercise your CNS will be destroyed.
You’re workouts should be a mix of isolation and compound movements
Solution ✅
👉 Chest + Arms + Abs, Legs, Back + Shoulders + Abs, rest & repeat
👉 Any split with biceps and back separated, alongside chest and shoulder separated for optimal output on ALL muscle groups
#workoutsplit #gym #explore
@rorkegains
64.1K
APA 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.
@apfau
494.2K
PAIs the bro split a good workout split for building muscle? Here’s my thoughts on the bro split overall.
#fitness #gym
@pathradecha
240.2K
SHThe Best Workout Split for Size: Train each muscle 2x/week for faster growth.
👉 Comment “SPLIT” and I’ll DM the 12-Week Plan + Meal Guide
#workoutsplit #musclegrowth #mensfitness #gymtips #fitnesstips
@shrednbuildfitness
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#Bro Split Workout etiketi, Instagram dünyasında şu an en çok ilgi gören akımlardan biri. Toplamda 500+ üzerinde paylaşımın bulunduğu bu kategoride, özellikle @jeffnippard, @santhuliftss and @younes.lifts gibi üreticilerin videoları ön plana çıkıyor. Pictame ile bu popüler içerikleri anonim olarak izleyebilirsiniz.
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