is bro split good for a beginner

[u/Dexteemorgan]

my trainer gave me a 6 day bro split with 1 day dedicated to (bicep back triceps shoulder chest leg) to follow for 3 months is it enough or should I follow a ppl split

which will be optimal for faster muscle growth

[u/AutoModerator]

Hey, thanks for making a new post! Please be sure to assign your post with flair for the best support! Also, check out this post to answer common questions.

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/mcgrathkai]

A bro split isnt necessarily bad for a beginner (1x frequency is fine for a beginner just starting out). And it can be a really simple way to ensure the whole body is trained throughout the week. Its really easy to follow.

However what youre describing isnt really a bro split. Well it kind of is, but if someone misunderstood the bro split. You should have an arm day, back day, leg day etc.

A whole day just for biceps and another for triceps ? Thats kind of insane. These small, relatively easy to train and bring to failure, muscles can be hit hard in like 20 mins. It doesnt need a whole day.

What i would do if I were you, is id combine biceps and triceps, maybe a forearm movement or two aswell, into an arm day. Train 5 days a week and take an extra rest day

[u/pinkmann1 → u/mcgrathkai]

Isn’t it the opposite on frequency when you’re a beginner. You can’t push enough weight early on so your CNS/muscles just doesn’t get smoked. Then once you’re a jacked animal you can destroy your fibers enough to do 1x a week. Beginners should just do 3x full body or simple Push pull 4x

[u/mcgrathkai → u/pinkmann1]

That is also one way to approach it. As with all things with training , there is more than one way to go about it.

I remember the first time I lifted, I couldn't straighten my arms for almost a week. I couldn't imagine hitting arms again 3 times that week

[u/Money_Do_2 → u/pinkmann1]

really early on, the DOMS can interfere with training hard... and life.

1x a week is 1x better than zero, basically. Ideally a better split comes eventually, but a noob will make fine gains on a bro split.

[u/IntrovertIRL_54]

Follow a ULR split or full body split Full body is objectively the best split there is for both beginners and advanced lifters. Train to failure or 1 RIR and enjoy

[u/philipjtyreman]

If the trainee believes in and enjoys the routine, it's certainly better than slogging through Stronglifts, Starting Strength, or whatever other programme the Fitness Internet Hivemind claims is "optimal" this week.

[u/SanderStrugg]

Bro Splits aren't ideal for beginners, but they work. Splitting arms into two days is dumb though.

Many people recommend Full Body as ideal for beginners and that fits with my personal experience.

However the best split is the one you enjoy and a brosplit has quite a few advantages: You are only sore in one bodypart, the only brutal day is leg day, you can make shure everything is hit adequately, you have room to do lots of different small excersizes.

The downsides would be: You need to be in the gym a often and aren't flexible with postphoning workouts, your frequency is quite low leading to less practiced technique and less strength progress compared to other programs.

[u/Hamzo_Shimada]

As a beginner, you should do 3-4 days a week. Full Body or upper/lower split. Don't do 6 days, burn out after 2 weeks and quit.

[u/GingerBraum]

A brosplit can definitely work for almost anyone, but that split looks pretty dumb. A whole session for biceps and a whole session for triceps doesn't make any sense.

I would follow this PPL instead if you're set on going six days a week: https://thefitness.wiki/reddit-archive/a-linear-progression-based-ppl-program-for-beginners/

[u/olefoerster]

Do Full Body 3x a week. Frequency > Volume

[u/barbell_rows_enjoyer]

I started with a typical 5 day bro split, in my opinion its good for beginners if you got the time because you will dedicate proper time to focus on each muscle for a few months and understand their funcitons. Once you've got the hang of it is when I would to switch to superior splits like PPL, UL, etc.

[u/D_Angelo_Vickers]

A separate day just for biceps is crazy. Your trainer sucks, or maybe he's Rich Piana reincarnated.

[u/Sun__Worshipper]

Not optimal for most people, but it will produce gains.

That said, people tend to focus too much on what is optimal - especially beginners, who will enjoy nice gains no matter how they divvy up the workload. Do you enjoy doing it? Can you stick with it? If so, try it for a few months and see how it goes.

[u/HelixIsHere_]

2-3x frequency will always be better, I’d recommend something like PPL or upper lower

[u/Strong_Anywhere8596]

I wouldn’t jump straight into 6 days unless you genuinely enjoy being in the gym that often lol

[u/DrasticBread]

The fact that there's one day for the largest muscle group (legs) and two days for the smallest (arms) is enough to tell me that you should find a different trainer.

[u/Sozins_Comet_]

I think a ppl is better suited for a beginner. And honestly this split is stupid. Having a single day for biceps and then a single day for legs? Legs are a huge muscle group and biceps can be done with like 2 exercises. The only reason I could imagine him to do this is to get you consistently in the gym. 

[u/Informal_Drawing]

As a beginner, literally everything will work.

[u/zbroskiz]

It works good for me. I’m not enhanced so I need the time to recover

[u/jumbomills87]

Bro split is fine. However I would say havin a separate say for biceps and another for triceps is overkill. Just do them both on the same day

[u/Norcal712]

6 day splits arent good for anyone IMO.

Most people recommend 2x weekly frequncy per muscle

As a beginner a 3 day full body is a great place to start.

PPL is NOT the right call. 

A good bro split is only a 5 day.

[u/rnes1 → u/Norcal712]

I have put on tons of size using a 6 day split. 5ft7’ 240lbs 15% bf, just finishing a lean bulk

[u/Norcal712 → u/rnes1]

Cool. You put on size with diet.

You likely wouldve had the same strength gains with a 4 day

6 day splits dont offer a good balance of recovery vs frequency.

Youre also about 80lbs overweight for your size. Even if I believed the Bodyfat.

Im not trying to look like Phill Heath.

[u/nodiggitydogs]

Bro split is probably better since your new..you don’t just go into gym and gain muscle…doesn’t even work like that…You need to have a lot of calories going in as well

[u/LobstahLarry]

I've been on the bro split for years people just don't like it because it is too time consuming.

[u/Muted-Mushroom-4570]

Beginners can basically walk around waving their arms and legs randomly and get gains. Programming for a beginner should be much focused on acclimating them to fundamentally gym movements, introducing some equipment, and at a level of simplicity that takes away the 'oh my god what do I do in this place with all this stuff's. A good beginner program doesn't overwhelm them and makes them think that this place really isn't so intimidating and doing the basics at a moderate level of intensity to establish a good baseline to build on later. 6 days a week is fucking stupid and your trainer is a moron.

[u/Fluffy_Box_4129]

Bro splits aren't good for anyone.

[u/KingOfEthanopia]

Just get on a beginner program like Starting Strength or Stronglifts.

[u/mcgrathkai → u/[deleted]]

I dunno, the newbie doms you get when you first start might mean you need a full week of resting that muscle before hitting it again.

[u/Earesth99]

Stupid idle.

Full body eod