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Tip: Drop the bro splits if you are over 40



Adult males do not need brosplits anymore

They are not 15 anymore. The traditional layout of training one body part for each workout (usually 5 workouts per week) is not efficient or effective, especially for adults with a job that actually communicates with real women in their non-pixelated form.

] Your muscles will recover in about two days. Why do you leave her lying there for a week? Besides, what happens when life intervenes and you leave out a day or two a week? This messes up the entire schedule, and you may not train the same body part for another 8-10 days instead of 7 days.

A separation that makes more sense

You are much better off exercising your upper body / lower body Divide up where you exercise for 4 days (or even 6 days) a week:

  • Monday: Lower Body
  • Tuesday: Upper Body
  • Wednesday: From
  • Thursday: Lower Body
  • Friday: Upper Body
  • Saturday: Off [1
    9659007] Sunday: Off

As Charles Staley said in his article The Single Most Effective Workout Split, there are a few reasons for this division between upper and lower bounds:

It uses time optimally. As the muscles recover in about two days, Monday's trained muscles should be re-trained on Wednesday. If not, you lose ground.

With less training, you can train more muscle. With a Bro Split, you train 5 times a week and every muscle is hit once. In an upper / lower split you train 4 times a week and every muscle is trained twice.


The new rules for lifting over 40



When should I change my training?



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