True Broscience workout today. Went with my gf's brother to the gym since I wanted a spot on bench presses. Ended up doing his workout. He is ripped. We have about same lean body mass (close to 150lbs), but this guy is only carrying 8-9% bodyfat. His arms are freaking huge. His legs are pathetic. True practioner of the broscience. Our form was excellent on most exercises, I went to failure on almost everything and started paying the consequences toward the end of the workout.
He did four sets but less intensity, doesn't go to failure
175 x 6
155 x 9
155 x 7
135 x 12
Lol, way too many sets. But he claims that's how I get my chest "carved up". LOL
80 x 7
80 x 7
80 x 7
Probably a waste of 10 minutes of my life here. Again he did 4 sets
55 x 12
55 x 10
55 x 8
Didn't go to failure, my elbow didn't like these
Barbell curl 65 x 10,7, 7
Hammer curl unilateral 30x10,9,8
So basically his workout is 4 exercises for bench press times 4 sets. And 3 exercises for biceps times 4 sets. So his volume is way too high for me. I am mostly a practitioner of high intensity 1-2 sets per exercise (once in a blue moon 3 sets). I've had good results with high intensity. He does more volume but lower intensity. At the end of the day probably equivalent except he burns off more calories and stays longer. His arms have had excellent results. They are over 15" at bodyweight of around 166. That's pretty good and my guess is that its not just genetics but basically he responds well to destroying his biceps twice per week (during back workout and during biceps workout).
I asked him, "Wait let me get this right, you basically do 12 sets for bicep per week and then 16 sets for back per week, right? Well then you are basically doing 28 sets for biceps and for legs you do 4 set squats, 4 set leg extension, 4 set abductors? But the bicep is what, 10% the size of your legs? That makes no sense."
His answer was that "I only wear shorts when I go to the beach. That's 3 time a year. I wear short sleeve shirts every day of the year."
Sometimes the broscience just makes sense