My first exposure to working out was a weight training course I took in high school.
Now there wasn’t really an instructor…this was a community influenced workout.
The people who didn’t know what they were doing simply mimicked the people who appeared to know what they were doing.
Although I didn’t know it at the time, the people who appeared to know what they were doing had also learned by copying people.
In high school gyms and big box gyms all over America, this is how people learn to workout.
It’s not exactly the ideal way to learn. And since most guys are genetically predispositioned to never ask for directions, I jumped in and followed suit.
Years later, all of my boys had a similar experience with weight training in high school and they all learned about the Bro Split.
Should beginners do Bro Splits or Full Body Workouts?
What is a Bro Split?
The popular Bro Split is a way of dividing up your training across major muscle groups over the course of the week.
The concept behind the Bro Split allows you to increase the volume of training for a major muscle group and then sufficiently rest that muscle group before training again.
The term Bro Split refers to the concept of Bro Science where beliefs may be held as true despite the lack of evidence to support it.
This does not mean that all Bro Science is bad. In many cases, gyms have served as “labs” to help guide what we know about resistance training and what needs to be further studied.
As it turns out, the Bro Split (or split routine) is the perfect example.
Are Bro Splits Effective?
When someone first begins resistance training, everything will be effective because any training at all will provide a stimulus to a baseline of zero.
Bro Splits can be especially effective when done properly because they provide for sufficient recovery.
When the goal is hypertrophy (increasing bulk by the thickening of muscle fibers), Bro Splits are often the preferred approach as they can be incredibly effective.
This is the general approach many bodybuilders will take with their training because this allows them to achieve greater volume and variety for a given muscle group.
The major drawback to this style of training is the time required in the gym. If you miss a workout and your training gets off schedule, this can lead to only training chest and arms for weeks at a time.
All of those memes about skipping Leg Day have an element of truth to them.
Are Full Body Workouts Effective?
Full body workouts are incredibly effective for people who aren’t able to spend hours in the gym on a daily basis.
This type of training targets all of the major muscle groups effectively but not necessarily at the same volume levels as a typical Bro Split.
Because Full Body Workouts target all of the major muscle groups in a workout, this style of training provides a balanced approach within a given workout.
Full Body Workouts have been proven to be an effective alternative to split routines.
What is the best approach for beginners?
We believe that most beginners should use full body workouts.
Beginners often need more recovery time and can quickly find themselves off schedule with their training when using Bro Splits.
People with busy or inconsistent schedules also find full body workouts to be more advantageous than split routines. If your personal / professional schedule interferes with your regular routine, the adjustments are much easier for full body workouts as opposed to Bro Splits.
For experienced lifters or those actively trying to increase the bulk of their muscle, Bro Splits may be a more appropriate approach.
Conclusion
If you’re getting started or getting back into the swing of things, you may be tempted to look at what everyone else around you is doing.
Everyone may not have the same goals as you, the same schedule or the same level of responsibilities outside the gym.
For most beginners, full body workouts done in a supportive environment is the best avenue for success.
If you’d like assistance in determining the best approach for your situation, please contact us for a free consultation.
