MESO-Rx
Anabolic Steroids
Bro splits vs higher frequency
- Thread starter gear shef
- Start date
88general88
Member
Please forgive me, what’s a bro split??
Genetics. Tradition. Ability to REALLY get intense where most people stop short. Drugs. “Good enough.” Etc.
Higher frequency, lower volume per session, higher volume per week, generally works better for the majority of the population.
I’ve noticed for myself 2x per week is superior
valuum
Member
did 5 day split for years in prison because that's what everyone does and there's not enough equipment to be doin' an around-the-world workout that needs time on every piece of equipment. I would hit the "bars" on the weekend doing dips and pullups and pushups.
None the less, I got out and switched to push pull legs and now just hit everything twice a week in a different manner. I can't do shoulders and chest on the same day, one ends up not getting hit good.
None the less, I got out and switched to push pull legs and now just hit everything twice a week in a different manner. I can't do shoulders and chest on the same day, one ends up not getting hit good.
That’s why I make my P/P/L have a focus on the two days the same groups are hit. So my first push is chest focused with one heavy shoulder movement and just pump stuff after. The second push day is shoulder focused with one heavy chest movement + pump. Pull is always pull but with alternates deads or heavy unsupported rows. Leg days are either quads or ham focused in the same way push is.
I also have a dedicated arm day after the second leg day with bis and tris hit also on the first push and pull day.
Push 1
Chest focused with delt and tri
Pull 1
w/ deads
Leg 1
Quad focused with hams/calves
Sometimes have an off day here, sometimes not
Push 2
Delts with chest
Pull 2
w/ heavy unsupported rows
Leg 2
Hams with quads/calves
Arms
Bis and Tris
Off
Praeceptorem
New Member
How does a 6 day split sound hit everything twice and doing hit cardio 3-4 times a week. Going to be in a 5% deficit. 1rst week hard and heavy , 2nd week moderate , 3rd week light weights
Protein 206 , fats 100, carbs 232.
Current weight 230 bf unknown, height. 5,11 age 25. Going to try to get to 215 or 210 while building strength. On 250 mg test cyp 12.5 aro X2 a week.
Protein 206 , fats 100, carbs 232.
Current weight 230 bf unknown, height. 5,11 age 25. Going to try to get to 215 or 210 while building strength. On 250 mg test cyp 12.5 aro X2 a week.
johntt44
New Member
Yeah, the most I ever grew was on that 5/3/1 workout(was natty). Did it for 1.5yrs. Bench got up to 450, weighed 245. On heavy shoulder day you'd do 5×10 moderate weight bench and on heavy bench day vice versa. I never worried about getting bigger in a hurry and it just worked. As long as I went up 1 rep or raised the weight on 1 set every workout, it was a success. Patience is definitely a virtue in these weight training sports.
On 250 a week I doubt you will need any AI. You really should get blood taken before and 5 weeks in. I can run 500 test and need no AI, really only truly needed it on 1g. I would suggest getting 531 and reading it before you try a 6 day split, JS but do what u want. BTW you should go light, moderate then heavy when waving load percentages. A program like 5x5 stronglifts may more suite you better than 531. Cardio and HiT are not all they are cracked up to be especially if you are trying to build strength in a caloric defficit. Strength is gained in 2 ways Max Effort 1 to 5 reps for about 25 to 30 reps total And Dynamic Effort which is light weight and fast bar speed for 3 reps 8 to 12 sets. If your training age is less than 2 years run 5x5 till you stall out then study conjugate system if strength is your main goal.
Last edited:
Praeceptorem
New Member
I convert easy on test - I get good gains off my trt dosage.
Stared the 6 day split first week is heavy, moderate, then light and then repeat. Only on a 5% deficit so feeling good. On my next bulk going for clean and slow. I’ll probs use some anavar and win but we’ll see. Just trying to lean out a bit right now. Ty for the advice tho.
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