I am taking a break from heavy…as much as i can force myself anyway.
I have been having a blast with a bro split. I am not rigid on what day is what as anyone who programs realises that 7 day thinking is limiting. Essentially, i am mostly on 6 day, but if i push too hard and feel cns or other shit i am taking a rest day no matter what.
Anyway. I am doing heavy leg, heavy chest, back day, shoulder, then a bro day that has dynamic bench to start. I am trying to program a dynamic squat day in somewhere.
It is a work in progress, but i am getting bigger. I should be cutting right now, but fear of smallness and losing strength always get me.
Wondering if any of you guys are doing bro.splits and what your programming is looking like.
Recently gone back to a 4 day bro split (ches/bi, leg, shoul/tri, back) as pivoted to more BBesque training. Doing a basic 3-4 sets of 6-12 for 3-4 exercises. Really started to enjoy training again!
I’ve just finished running something high frequency for 6 weeks and am very much ready to get back to the bro split baseline. I’m probably going to run John Meadows High Evolutionary or Grand Master, which follows a Leg, Chest and Shoulders, Back, Arms as the base split and then will have a bonus pump day for a weak body part(or just take an extra rest day if the week gets too busy or just need extra recovery). I really enjoy this type of split and find it very easy on recovery and great for making gains on long-term.
Are you diving back in? I might kick one of those off, too. Our schedules won’t align, and I’ll be on the road so making up hotel gym stuff most the time, but it’s fun to see how you manage stuff.
What are you thinking about for the dynamic squats?
In plans with 1 leg day per week I’ve seen
Dynamic “CAT” Squats, as the “Strength” part of a bodybuilding plan, done every 3rd workout. And the other 2 workouts are more regular bodybuilding style sets of 10-12 with lighter weights.
A 3 month plan with month of 10s, a month of 8s then finally a month of Dynamic 3 rep squats. And over the month you just work up to a heavier, fast triple each workout.
“Regular” medium rep, heavyish squats followed by a low number of Dynamic Squats with lower weights every workout.
Tbh, i have been alternating hatfields and low bar squats. Dynamic is 10 sets of three. Heavy is 10-12 sets of 2.
Sometimes i will mix it up and do a 4x10
