[Phanes]

(05-20-2019 04:07 PM)Beest Wrote:  

Bro-splits are not ideal for muscle growth, as various studies show.

One study on twenty well-trained men found that even when all participants did the same training volume, those who trained each muscle three times per week gained much more muscle than those who trained each muscle group only once per week.

And another study volume-matched study on rugby players found that those who did a bro-split gained only 0.4% of muscle mass while those who full-body group each time gained twice as much muscle

In other words, don't rely on bro-splits. Instead, train each muscle two or three times per week. Good ways to do that are with full-body workouts or an upper/lower body split routine.

Here are the sources for the nerds:
Biol Sport. 2016 Jun; 33(2): 111–116.
J Strength Cond Res. 2015 Jul;29(7):1821-9.

What do you guys think about this program? https://www.reddit.com/r/Fitness/comment...gram_for/?