Thread: What’s better PPL or Bro split?

Judging by your posts so far, you would be better off focusing on your current training right now. Focus on your program, focus on your diet.

To answer you question, it depends on your goals, which you haven't stated.

Below is basic information that can help guide you in the right direction.

Cheers

1. Program

Train each muscle group at least twice a week to maximize muscle growth

Source:
Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis.
Schoenfeld BJ, Ogborn D, Krieger JW

Try this program out below. It works very well, and there are hundreds of people on the site who have done the program or are doing it now that can help with any questions you may have:
https://forum.bodybuilding.com/showt...hp?t=159678631

2. Nutrition

If you want to gain muscle:
Target weight gain of ~0.25–0.5% of bodyweight/week for novice/intermediate bodybuilders.

If you want to lose fat:
Target weight loss of ~0.5–1% of bodyweight/week for novice/intermediate bodybuilders.

optimal amounts 0.40–0.55 g/kg per meal and distributed evenly throughout the day (3–6 meals) including within 1–2 hours pre- and post-training.

Sources:
Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review
Juma Iraki, Peter Fitschen, Sergio Espinar, and Eric Helms

Nutritional strategies of British professional and amateur natural bodybuilders during competition preparation
A. J. Chappell, T. Simper & E. Helms

Try this nutrition recommendation below. It helps walk you through the basics of tracking and figuring out what you should be eating, and how much of it is the right amount:
https://forum.bodybuilding.com/showt...hp?t=173439001

Originally Posted by LionOfPanjshir

Been hitting gym for approx. 1-2 months n I wannna move off from full body.
My current plan is to head into bro split - with shoulders, arms, back, legs and chest as a 5 day split.

FullBody -> Upper/Lower

The bad part of bro split with one muscle group per day is that you get less overall weekly frequency. In one session you might hammer a muscle group so much that at the end you're doing inefficient reps because you're so fatigued.

Also, muscle protein synthesis is elevated for 24-72 hours after a session. If you wait 7 days (168 hours) until the next session then you've missed a good bit of stimulation & growth.