Bro split
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You are currently reading a thread in /fit/ - Fitness
What is the acceptable bro-split for people tired of SS?
>>35344910
Just do more accessory work. Any sensible routine will have you squatting eod until the weight is high enough that it would not be productive to squat that frequently.
>>35344910
I'd say either PPL or 5/3/1.
>>35344910
Just start doing ICF
Push
Pull
X
Push
Pull
X
...
>>35344910
The only acceptable bro split:
M: Chest
T: Arms
W: >rest
T: Chest
F: Arms
S: >Legs (aka chest)
S: Arms
>>35344992
It's so nice to have you on /fit/, Dom. Love your videos.
>>35344978
lol fat ss tier faggot
blaha mode amirite?
>legs+shoulder
>rest
>chest+tris
>rest
>back+bis
>rest
>repeat
Make sure to do legs twice a week
>>35344910
i'm on my halfway break bulk on this cut and i'm doing 5/3/1 BBB and i'm really enjoying it. the only accessories i do are lateral raises, standing tricep extensions, and barbell curls (heavy)
>>35344910
Push, pull, legs
Mon: Legs + Tris
Tues: Legs + Bis
Wed: Legs + Abs
Thurs: Legs + Chest
Fri: Legs + Back
Sat: Legs + Tris/Bis/Abs/Chest/Back depending on week
Sun: Legs + Legs
I started doing this. My OHP went up dramatically from 115 to 135 in three weeks. I've also been able to work out with higher frequency and volume, my body has adjusted more easily to this than Texas Method.
I just realized the key to building aesthetic and strength is in variation: using variations to hit the muscles from different angles. It translates directly over into the three main lifts and muscle growth/aesthetics. I plateaued too quickly with SS and just generally never looked forward to working out. Now, I'm growing in all my lifts, can work in more accessories, and have a better appetite/mood.
BW: 180lbs (15% BF)
OHP: 130x5
Bench: 195x5
Squat: 315x5
Deadlift: 335x5
lower and upper, push pull, or candito split
M: Chest/Triceps/abs/front and lateral shoulders
T: Back/Biceps/
W:Rest
T:Chest again
F:Back again
S:Legs
S:Rest
>>35345144
Does this work been doing Pic related and stalled on all lifts
>>35345144
>>35345830
Wrong pic >>35345830
>>35345144
bench/ohp in same day
squat/dl in same day
>>35345011
thought exactly the same when i read >>35344992
>>35346475
A-Are we not supposed to do that?
I'm asking for a friend
>>35346868
Generally not, if you're going heavy on both. Definitely not on three movements. You can go light on both (ala classic Westside) or light on one/heavy on the other but its a motherfucker to go heavy on both and still make progress.
That aside, its just one impervious motherfucker who keeps posting that particular routine. He's had it torn apart a thousand times by now and simply does not listen to criticism.
>>35346475
The program is shit but not for these reasons, you can OHP and bench in same day as long as you manipulate the percentages correctly, squat and DL in same day is fine as well even on a program like TM where you hit PRs every week some templates have squat and DL on same day.
>>35344910
You don't quit SS when you're tired of it you massive faggot, you quit when you run out of linear progression.
>>35346904
Buuuut anon why don't I look like Zyzz by now it's clearly my program's fault.
>>35344992
I suggest doing rest + arms on Wednesday
>>35344910
muh dig...
muh balls....
Fug, I'll never meet a booty like that and finally be happy.
>>35344910
I switched over to Candito's strength/hypertrophy for novices and I feel it's fun.
>>35346894
>but not for these reasons
Why is it shit then? I think it looks decent.
>>35347390
I would like to swtich to an Upper/Lower kind of program like that one, but I don't want to do 2 out of 4 days for legs, I just want one heavy leg day + accessories and 3 days of upper body. Is there any Upper/Lower like that?
>>35347409
If you can look at a program suggesting pistol squats as your main leg hypertrophy exercise and think its good, you really don't know a whole lot about lifting.
>>35347442
No, because that defeats the entire point of having an upper/lower split.
>>35347452
Ok then how do you call a routine that follows this kind of scheme?
Back/Biceps (includes heavy deadlift)
Chest/Triceps (includes heavy Bench Press)
rest
Legs (includes heavy Squats)
Shoulder/Abs (includes heavy The Press)
rest
rest
>>35347442
>>35347479
Try looking up the GZCL method, i think you will like it
>>35347445
That's not really a reason though. All you're saying is that you don't like pistol squats as a leg hypertrophy exercise - not why. I want to know WHY you don't like the program, not WHAT you don't like. Otherwise it's just one opinion vs. another.
I do AxBxAxx (then switch obviously)
A - OHP, DL, Pullups, Facepull, Biceps, Triceps, Calves.
B - Bench, Row, Squat, Upright row, Biceps, Triceps, Abs.
It still lets you do squats/deadlift/squats (or vise versa) 3 times a week, while hitting both biceps, and triceps 3 times a week.
Basically, its the best of both worlds of both SS and curl-bro routines.
You could even add an 8th exercise each day ( chest fly on non-chest day, and shrugs on non- Uprow day) , but thats really, really pushing it
>>35344910
>brosplits
none
either add work and consider SS to become a 'base' where you start building on or switch to a body split that hits most muscles atleast twice a week (U/L, chest&back/legs&shoulders etc)
>>35347755
Its not a question of his opinion on pistol squats for hypertrophy,but more a question of exercise selection within the program, i.e making pistols the hypertrophy exercise.
Any amount of decent research and/or training would tell you its not a matter of opinion; there are simply more effective alternatives serving that purpose, whilst simultaneously allowing him to drastically cut down on the program complexity.
The whole damn program is written with redundant, repetitive movements repeating the same purpose, seemingly overcomplicated to make it appear legit, and aimed at autistic roiders if anything.
>>35347823
>That picture
fucking toppest of keks
>>35347971
I won't shit up the thread, but there's 5 or 6 pages of this shit.
>>35347944
So say I tasked you with cleaning up that program, how would the days end up looking if you could have it your way?
>>35347665
I read it, looks very interesting, I think I'll give it a go, thanks bro.
>>35347993
Different guy but the problems are too much with the program, it looks like it was made by a very motivated beginner/intermediate.
I mean for example just look at the Leg day you literally do 100% Low bar 100% Front and then you follow it with from the looks of it a PR PC. PR DL AND you would DL Sumo for 5.
You either are roiding to have such a recovery, your lifts are baby weight or you're just risking injury.
Weighted chins, pullups and dips are all good as accessory they should never be your main lifts since it is much harder to make progress on them than the big three.
There is no mention of percentage at all for BP or OHP. Why is there incline bench when ohp and bp are being done.
I won't comment on the hypertophy part because other than curls, weighted dips and tri extensions I never do 8-12 reps.
>>35344991
>literally never doing legs
ABABABx
A: legs
B: legs
>>35347445
Pistol and tuck squats are the best exercise for your hip abductors, besides being amazing for the quads. Also, you can incrementally add weight by holding plates.
There's no reason why pistol squats aren't good for hypertrophy because uneducated opinions.
>>35348215
If you read the instructions you will see that you are actually supposed to remove exercises, not do all of them.
>Weighted chins, pullups and dips are all good as accessory they should never be your main lifts since it is much harder to make progress on them than the big three.
Citation needed.
>>35344910
finish SS, get on the Texas Method, keep going until you have to drop to bi-weekly progress, morph into the upper-lower TM template.
then you'll be on the natty version of the phat or phul, and that's a fucking great split (not a brosplit, but you already knew there were no acceptable brosplits).
it just takes time.
>>35348215
>Weighted chins, pullups and dips are all good as accessory they should never be your main lifts since it is much harder to make progress on them than the big three.
you just need to know your weight, and how it fluctuates, and progress linearly the total of bodyweight+added plates
>>35348215
>There is no mention of percentage at all for BP or OHP
Do you people not know what weekly progression is?
Here's the percentage for those:
Week 1: PR attempt
Week 2: PR attempt
Week 3: PR attempt
>>35348323
>There's no reason why pistol squats aren't good for hypertrophy because uneducated opinions.
>exploding_knees.jpeg
No, really, if you hate your joints and ligaments, please go on and do pistols as the main weighted leg exercise.
>>35348417
>le squats will fuck up your knees meme
>>35348426
not him but tbf i did fuck my knees up pretty badly doing highbar and attempting to do pistol squats. Any suggestions?
>>35348323
Pssst.... I love you trappy
>>35348426
Not him, but that's physiology.
>>35348323
>There's no reason why pistol squats aren't good for hypertrophy because uneducated opinions.
>Posts this, while in the sentence before giving out his opinions as facts
>>35348405
>Weekly progression
Aka instant gratification
>>35348323
>If you read the instructions you will see that you are actually supposed to remove exercises, not do all of them.
What kinda shitty ass program is this then ? In fact your whole approach is wrong, you don't start with loadsa accessories and then trim down, you start with the basic main lifts and then when their progress stalls you add accessories that address a specific weakness.
Either way That much PRs with DL and Squat is still too much.
>Citation needed.
Just look at the world record for all the movements lad in addition to the fact they are harder to add heavy weights on as due to the fact that apparatus is not standardized you will have weight swinging around at the bottom which will present a bunch of technical problems for both the execution of the movement and management of the weight itself.
>>35344978
i hear people recommending this a lot. it might be a good routine but i just can't bring myself to research a workout plan invented by an actual delusional autistic psycho macho nerd with an ugly body.
Here.
ignore the jelly haters, theyre just mad that they look like shit after 5 years of SS lel
>>35344910
Candito's Str/Ctrl unless you're a retard.
>>35348476
>Aka instant gratification
Aka TM AKA intermediate trainee , faggot.
>>35348405
You won't be able to achieve that with that turd of a program since the stress is not applied efficiently.
>>35348489
You could say the same about rippletits desu senpai
>>35348493
>8 day week
>backwards flanges
Every time
>>35348518
>Aka TM AKA intermediate trainee , faggot.
Aka instant gratification. If you're training for a strength sport you should focus more on developing work capacity, building muscle mass and technique than upping the weight as often as possible. TM will be better short term for an intermediate but doing a real strength program will be better long-term. See for example Sheiko, the norweigan powerlifting team, anyone else than american meme lifters. Also take a look at other sports, sprinters don't go sprinting all the time and try to set a PR, they work on other qualities for a long time and set their PR:s in competition.
And if you're not training for strength, who cares about progressing weekly or not? As long as you can amass a lot of training volume and gain strength at a non-snail pace you're good to go.
>>35348489
What did you just say about me you fucking faggot?
>>35345843
A
Squats
B
Deadlifts
Because I don't feel sore as fuck after doing squats ill just dl 300 plus pounds
>>35344991
l0l
im actually doing this
fuck ur legs
