BRO SPLITS: What Does the Science ACTUALLY Say?

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MY INTERVIEW WITH MENNO:

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[TheJBMasterpiece]

How to maximize all the gains:

1. Don't get injured

[capoman]

_Conclusion of the video: Bro splits are not bad, 7 day splits were common in the Golden Era, and though 2x weekly is superior - it may not be that significant._ So imagine if it were scientifically verified that the keto diet and Crossfit training were _the best diet and training styles..._ Would you ditch your powerlifting or BB routines??? You do what you enjoy; that is the entire premise of training, train towards *your personal goals, * not other people's goals lol. So if bro splits, or powerlifting, or cardio, or whatever training you do for your own reasons and goals, *gets you excited or gives you a thrill during the week, * that is a mental bonus.

[JeffNippard]

Hey guys! So I spent the first part of this video discussing the link between enjoyment and adherence. To skip to the more data-driven stuff, jump to 5:45. I hope you like the video and please feel free to let me know what you think!

[Talal_]

I’m sick of people acting like the bro split is as bad as not working out at all. I personally like to change up my split every 2-4 months and I love doing the bro split

[ryansmith]

I honestly think that you currently put out the best content concering bodybuilding
keep up the work :D

[hayleywyatt]

I seriously do not understand how you don't get more views! Always informative and a scientifically no bullshit approach. Love it!

[trentharrison]

As a 50+ year old lifter, I struggle with recovery on higher frequency splits. I've been looking for a way to work a reasonable amount of overlap into a bro split. I'm a bit leery about doing about pullups the day before I train arms, but otherwise, I really like what you've done here. Thanks for the info.

[joshhamilton]

Great video. "Enjoyment" is probably the biggest factor for me. After running PPL, SS, PHAT, and PHUL routines, I found the split I enjoy the most is the "Bro Split". To each their own, but the more I enjoy a split, the more I enjoy lifting.

[JohnDBarcaFan]

Impressively informative video ! I did't see that coming ! Bro splits is the way to go !
I broke down mine into 6 day split and I noticed a significant growth especially in my arms

[intellectualninjamonkey]

People trained with bro split for decades and still those who put in hard work had amazing physiques.
It is only after the rise of internet articles that people suddenly realized that bro splits are bad, Olympic weightlifting is the only respectable way to lift weights, that powerlifting periodization is necessary, that isolation is evil, etc.


There is nothing wrong with bro splits. Bro splits do not mean machine only training. Bro splits do not mean isolation only training. Nor they do mean 45 sets of concentration curls.

[ChanelCollette]

great points. I also try my best to steer clients away from treating a weekly calendar as a template for your training calendar. Beginners get stuck in the constrains of a 7-day or 5-day training and desire weekends off but often that strategy isn't appropriate for their goals. Or they can't wrap their mind around the Day 1 of a training cycle not falling on a Monday kind of thing.

[eduardomontes]

How is your not channel blowing up!!! You're summarizing and simplifying so much knowledge, great job brother.

[V.Cigales]

The BroSplit I would make looks like this:
Day 1: Chest, Biceps and Forearms.
Day 2: Quads, Glutes and Calves.
Day 3: Shoulders, Triceps and Abs.
Day 4: Back, Rear Delts and Hamstrings.
Day 5: rest or repeat

[JoeAnklam]

So true, especially with someone who is new to the gym. The last thing you would want is to steer them away because the split they are on makes them miserable... Always great content Jeff. Mentioned your insight on behind neck press involving more of the medial delt, compared to OHP, in my latest video. Thanks for having quality information based on reliable sources... very hard to find on YT now a days.

[PattyLifts]

Amazing edit bro, thanks for the great informative content and putting things into perspective

[marcdanieltheriault]

I HAVE BEEN ROCKING A 6 DAYS PER WEEK “BRO SPLIT” SUCCESSFULLY FOR OVER 20 YEARS. QUICKLY APPROACHING 48 YEARS YOUNG & CURRENTLY 5’10” & VERY LEAN 185lbs 8-9% BODYFAT EFFORTLESSLY YEAR ROUND(100% NATURAL HAVE NEVER TOUCHED PEDs OR TRT EVER) SO PLEASE FORGIVE ME WHEN I SAY THAT I HAVE NEVER PAID MUCH ATTENTION TO “STUDIES” & BENEFITED FROM OLD SCHOOL PROTOCOL OF LIFT CONSTANTLY, PROGRESSIVE OVERLOAD, EAT WELL🥩, REST & REPEAT(IT IS NOT “ROCKET SCIENCE”). AT END OF THE DAY, USE WHATEVER SPLIT YOU ENJOY THAT WORKS FOR YOU & TO HELL WITH THE “SUPPOSED SCIENCE”👌💪👍🥩

[THEDRAWINGSTUDIO]

Behind the neck presses make my shoulders cringe

[weave]

one of the problem with bro split is these bros often mostly train for pump with not much to no regard for progressive overload not to mention poor/no smart programming. On top of that they switch exercises every workout like Flex magazine told them.

[jayedwards]

Consistency, calories with good protein amounts, good sleep, not going overboard on volume or way too little. Give it 5 years and take little breaks(a week here or there) and you’ll end up where your genetics allow regardless of programming.

[rminitials]

I've tried full body, I've tried upper lower, etc. I'm currently on And I fucking love it. My strength gains are great, my size is increasing as the months go by. It may not be the most "scientifically" backed training split but I enjoy it. Not only that, my body clear enjoys it too. Maybe one day full body will be my thing? Who knows.

Go with what feels right and don't get caught up in what OTHERS say you should be doing. Do your research and find out what works for YOU. Not saying ignore everyone. Some people (like jeff) actually have great advice, but at the end of the day this journey is yours.