Bro split still yield gains?

Training
1

I’m 50yo and have been lifting for years. I’ve almost always ran some sort of 3 day split twice a week. But I’m beginning to notice that I don’t recover as quickly while doing that and that it’s taking a toll on my body.

I’m wondering if running a bro split 5 days a week with two off will still yeild gains? I am on gear if that makes a difference? Any help would be appreciated!

2

Any split will work, but as you’re noticing - recovery is the determining factor.

Why not drop down to 5x per week going push/pull/legs/off/upper/lower/off?

Just train less days or use less volume on your training days or manage your recovery factors.

3 Likes
3

I did this method all through my 20’s and 30’s. When I reached my 40’s I switched to 4 days a week. I used the following with some mixing things up occasionally:

  • Monday: Heavy Back and Chest
  • Tuesday: off
  • Wednesday: Legs
  • Thursday: off
  • Friday: Chest and Biceps
  • Saturday: Shoulders and Triceps
  • Sunday: off

Add calves at the end of the MWS workout days.
BTW, I took AAS through my 20’s, 30’s and 40’s

1 Like
4

What split are you running? Push/pull/legs?

5

Chest/shoulders
Back/Bi’s
Legs/tri’s/abs

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6

It can if programmed properly but it’s far from optimal. Upper Lower is gaining popularity again for good reason.

7

I’m only 37 but gave up PPL splits a few years back as they wrecked my shoulders and thoracic mobility. Lately, I’ve had alot of luck with the following weekly setup.

  • Chest/bis (main movements bench press and chinups)
  • Legs (squat focus)
  • Lats/tris (main movements close-grip bench/dips and pull-ups/rows)
  • Delts/upper back (more focus on rhomboids/traps than lats day)
  • Legs (hinge focus)

With this setup and hitting the main compound movements first, you’re still hitting each muscle group 2-3x a week.