Morning guys, simple question here: What are the pros and cons of bro split vs a PPL/UL program? I am currently on cycle and looking to optimize training as much as possible, the bro split seems to be working for me, but I am considering switching.
I am just looking for some advice from people with experience, should I be hitting these muscle groups twice a week? My split currently looks like this
Chest
Arms
Back/Biceps/Light forearms
rest
Shoulders
Legs
Chest
rest
I am doing 7 exercises per muscle group, except arms I do 4 for triceps and 3 for biceps on arm day.
Any advice or critiques welcome!
Thanks for looking
I've experimented with almost every type of split out there from powerlifting to bodybuilding; The monolith, standard strength, Boring but big, UL, PPL, Bro Split, Arnold split etc.
Obviously the power lifting routines have their place for strength, but will add some size, naturally.
For enhanced individuals the bro split, most often, doesn't provide enough volume each week to optimize growth, unless you go brutal intensity like Mike Mentzer used to.
Upper/Lower programs are generally best for individuals who are new to the gym and are still learning to optimally engage their muscles, therefore needing higher frequency engagement.
PPL and Arnold Split are my favorite routines for a few reasons; they allow you to hit all muscles groups 2x per week on average, and if you're getting 6-9 hard sets per muscle group per workout (more for the large muscle groups), it seems to stimulate the best muscle growth while still allowing recovery prioritization.
Now the main difference between PPL and Arnold, is that PPL prioritizes the large muscle groups and the secondary groups take a back seat because they are obviously fatigued to some degree by the time you get to that part of the workout. Arnold allows you to hit shoulders and arms while they are "fresh", theoretically leading to better development.
Personally I find that the Arnold split is good in short bursts but is harder to sustain because hitting back and chest then legs leads to 2/3 workouts days having a high "CNS tax" which, unless my recovery is on point (95%+), leads to a high systemic burden after 4-6 weeks.
Keep in mind I've been training for 15+ years at a high level and all this advice assumes you are able to go in and train with a high level of intensity every workout.
