Abstract

Classic bro-split. With some things mixed up/distributed.

Methods

The idea is to cut effectively. The metabolic shift when cutting can reduce caloric deprivation efficacy for people with naturally slow metabolisms, while the energy deficiency can hurt those looking to preserve lean mass, especially for people with fast metabolisms, and people coming off of bulks. The plan is made for my friend (Aquadman) who is looking mainly to have visible abs, so the preservation of lean mass is somewhat secondary, but the theory is compound lifts for energy output and physiological stimulus, with a rotating high-intensity finish in order to add some spice.

Personally, while cutting, compounds and higher weekly lift frequency helps preserve lean mass. It’s completely anecdotal, but I’d guess the consistent stimulus keeps a muscle group from being in ignored by the body, while the compound lifts helps maintain a more anabolic hormonal balance.