Help with bro split

[Immergeil91]

Hey. I am considering running a bro split. Can anyone help me set one up? with rep range and number of sets

Thank you so much

 

[buck]

Push/Pull/Legs
5-8 reps
12-16 sets for large parts
9-12 sets for smaller part
Train 6 days a week. Hit everything 2x a week.
Is what i used the first couple years to put on 35 pounds of muscle

 

[Sourpower]

Push/Pull/Legs
5-8 reps
12-16 sets for large parts
9-12 sets for smaller part
Train 6 days a week. Hit everything 2x a week.
Is what i used the first couple years to put on 35 pounds of muscle

This is tried and true in my opinion. You can also add a rest day after back and legs (the most taxing). I switch between the two every couple months and it’s solid.

 

[buck]

This is tried and true in my opinion. You can also add a rest day after back and legs (the most taxing). I switch between the two every couple months and it’s solid.

Once i couldn't recover with the poundage's i worked up to. I started adding in a rest day after every cycle. Then when that stopped working i split the body up into more parts.

 

[Trainedbytylerlofthouse19]

What are your goals first and foremost?

 

[Immergeil91]

What are your goals first and foremost?

To get big a** fu**

xD

 

[Trainedbytylerlofthouse19]

To get big a** fu**

xD

So bodybuilding then.. Use rep range between 8-12reps and you will work out for yourself by recovery how many sets is best for your own growth..

Personally I do around 20 sets per body part each workout.. But if recovery slows down I just drop the sets.. Rest again I would say is personal to yourself, start with a minute between sets make sure you have your full breath back before starting another set..

Always aim for 12 full controlled reps and once these are reached increase weight somewhere upto 10% and go for the lower of the rep range until your up at 12 fully controlled reps again..

Keep flexing between sets to keep the blood in the muscles.. Not like in the mirror just subtlety squeezing the chest or whatever you just worked..

Post workout nutrition is key make sure to replenish glycogen stores and get a decent deserving of protein back into the system..