Tip: Drop The Bro Splits If You're Over 40 Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Drop The Bro Splits If You re Over 40 Still training one body part a day There' s a better plan Check it out by TC Luoma July 15, 2019June 6, 2021 Tags Bigger Stronger Leaner, Over 40, Training Grown Men Don t Need Bro Splits You're not 15 anymore. The traditional bro split where you train one body part each workout (usually 5 workouts a week) isn't efficient or effective, especially for an adult with a job who actually communicates with real-live women in their non-pixilated form. Your muscles recover in about two days, so why let them go fallow for a whole week? Besides, what happens if life intervenes and you miss a day or two one week? That mucks up the whole schedule and you might not train the same body part for another 8 to 10 days instead of 7. A Split That Makes More Sense You're much better off doing an upper body/lower body split where you work out 4 days (or even 6 days) a week: Monday: Lower Body Tuesday: Upper Body Wednesday: Off Thursday: Lower Body Friday: Upper Body Saturday: Off Sunday: Off As Charles Staley pointed out in his The Single Most Effective Workout Split, this upper/lower split does a couple of things: It makes the best use of time. Since muscles recover in about two days, muscles trained on Monday should be trained again on Wednesday. If you don't, you're losing ground. You get to train muscles more often with fewer workouts. With a bro split, you work out 5 times a week and each muscle gets hit once. With an upper/lower split, you work out 4 times a week and each muscle gets worked twice. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Contrast Training For Power and Explosiveness Contrast sets are one of the most effective ways to develop power and teach you to accelerate the bar. Here’s how to do them. Powerlifting & Strength, Training Andrew Sacks August 1 Training Tip 3 Cable Exercises for Strong Abs & Obliques Abs are made in the kitchen... and at the cable machine. After all, you have to build them too in order to see them. Check out these exercises. Tips, Training Bret Contreras July 3 Training Tip Activate These Muscles Before Heavy Lifting Here's a quick way to fire up the right muscles so you can lift more weight and protect your back. Training TJ Kuster February 17 Training Powerlifting Tricks For Regular Joes I've come to the realization that not everybody is interested in entering powerlifting competitions, but they are interested in improving their training by using powerlifting concepts. So here are a few things I picked up in the powerlifting pits that you can use to reach whatever lifting goals you may have. Training Jack Reape September 11