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Back and bi's
Chest and tri's
1 leg day a month
The bro split
neither, it's kind of stupid culture.
there's a book called convict conditioning. it's a cally guy who pretends to be some prison inmate. a decade later he still denies he ghost wrote the book, but anyway that book has excellent advice around the 6 basic movement patterns and it's a great book to read for general no equipment no gym conditioning
it's a convict book, we steal it.
I think he means chest and bi's, back and tri's and skipping leg day.
Yes, that's what he means. It's a form of segmenting your workouts to two body parts per day. It also infamously involves skipping leg day. Often considered male vanity workouts.
My understanding is it's two a days.
In triathlon we do them a lot but the window between sessions needs to be 6+ hours and they both can't be for the same reason. They need to aid one another.
So triathlon would be morning intervals on the bike/run that is the hard A session for the day to build up the threshold engine. That is the one that requires the protein synthesis
So your B session has to respect that to facilite gains. So my B session is then just a recovery swim nothing that pushes my HR or pace into zone 3. It's to move blood around while still helping maintain cardio fitness.
So I would assume lifters doing upper and body in same day but that is to much demand on the body and if you did a hard set in the AM then you are already in your recovery window and now confusing it with a hard set later in the day again.
You can do this if it's your fucking job and you have a team of bros...but average people...it's just to much.
@goliath what the hell is a bro split? 🌈