A Complete Bro Split for the Natural Hardgainer

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A Complete Bro Split for the Natural Hardgainer
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Are Bodybuilding Split Routines Legit?

• Not seeing the results you want and tired of all
  the "full body workout routines are the only way
  to train" hype? Let's try something different.
• The pendulum is swinging. For nearly 3 decades
  body part splits were seen as the only "real" way
  to build muscle. These days many prominent
  fitness celebrities are touting the benefits of
  training body parts multiple times per week.

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Point 1 - Full Body Workouts Typically
Take Longer

• When you perform a full-body workout you have to
  properly warm up ALL body parts, not just 1-2 per
  day. This forces you to spend more time in the
  gym, which can be a negative for many lifters.

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• In addition, as your strength levels increase, so
  do the number of required warm ups sets. A lifter
  that squats 185 for reps needs fewer warm up sets
  than a lifter who squats 275 or 365 for reps.
  After you reach a weight that is 50 of your one
  rep max, warm up sets should only jump up by
  about 10. So the more you lift, the more
  potential warm up sets you need.

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• As you get stronger you'll need one, two or even
  in extreme cases three more warm up sets before
  you attack your first working set. If you are
  performing several heavy, compound movements per
  session - such as squats, bench press, and
  barbell rows - imagine how much longer these sets
  will prolong your time in the gym. Between
  changing plates, slapping on knee or wrist wraps,
  grabbing a sip of BCAAs, etc., each additional
  warm up set costs me about 2-3 minutes of time.

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• When using a body part split, or training only
  1-2 body parts per day, you will decrease the
  amount of time spent warming up. For example,
  when training chest you might lead with the bench
  press. After your warm-up and working sets, you
  are pretty much ready for your next chest
  exercise. You MIGHT need to perform one warm up
  set to get the feel for this next exercise, but
  it's unlikely you'll need more than that.

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• You're also performing fewer compound movements
  per session, which not only reduces the
  cumulative number of warm-up sets per session,
  but also leads to a faster time between sets.
  It's much more difficult to recover between sets
  of big hitting compound exercises than it is
  machine or isolation movements.

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Point 2 - "Optimal" Advantages Even Out Over Time

• On paper full body workouts and upper/lower
  splits provide a slight muscle protein synthesis
  advantage. That's great. Advantages are good. But
  over the course of three, four or even five years
  this advantage evens out.

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• A natural bodybuilder can only get so big. The
  more they gain, the less they have left to gain.
  This is a reality, even though many in the
  lifting community choose to ignore it.So let's
  say a full body workout gives you a 5 muscle
  protein synthesis advantage out of the gate. This
  would equate to about an extra 0.5 to 0.75 pounds
  of muscle during the first year of training, and
  maybe 0.25 to 0.5 pounds during year two.

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• While you (might have) gained slightly more
  muscle during year one using a full body workout,
  the "bro split" trainee has more potential gains
  left in the tank. For this reason, despite
  frequency training providing an advantage, muscle
  gain rates during year two might actually be
  equal.

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• Natural muscle potential is like a full glass of
  water. We each only get one full cup of gains
  during our lifetime. For some naturals this might
  be 32 pounds of muscle, and for others 35 pounds
  of muscle. You can't change your cup size - or
  natural potential - though many believe you can
  with hard work and a will of steel. This is
  nonsense.