Revolutionizing Workout Routines: Why Men Over 40 Should Ditch the Bro Split
In a dimly lit gym, the clank of metal weights echoes as a 45-year-old man struggles to complete the last rep of his bicep curls. Surrounded by younger gym-goers executing complex movements, he can’t shake the feeling that he’s chasing a ghost. With muscle soreness, declining energy levels, and a schedule that only seems to get busier, he wonders whether the conventional bro split is leading him to an inevitable plateau. For many, this scenario is all too familiar.
According to elite coach Jason Brown, CSCS, this traditional training regimen—dividing workouts by muscle groups over a six-day split—can be particularly counterproductive for men over 40. “If you’re over 40 years of age and you’re still using a bro split, you’re leaving results on the table,” he asserts. Brown’s perspective adds weight to a growing body of research that underscores the importance of tailored fitness routines for different life stages.
The Recovery Conundrum
The core of Brown’s argument lies in the body’s recovery capabilities, which shift with age. “Most men in their 40s don’t need more training. They need training they can actually recover from,” he explains. This insight is supported by a 2021 study published in the Journal of Aging and Physical Activity, which found that older adults benefit from increased training frequency without under-training or over-training specific muscle groups.
Central to this is the concept of “functional training,” which emphasizes all major movement patterns more frequently throughout the week, compared to isolating a single muscle group. Brown continues, “Full-body training hits every major muscle group multiple times a week, which means faster progress, better recovery, and higher work capacity. You don’t need five days a week—you just need smarter programming.”
Full-Body vs. Bro Split: A Comparative Analysis
Traditional bro splits might seem appealing, particularly for lifting enthusiasts who enjoy isolating muscles. However, this can lead to debilitating Delayed Onset Muscle Soreness (DOMS) and extended recovery times. Here’s a quick comparison:
- Bro Split: Isolates muscle groups, typically requires more recovery time, risks overtraining, particularly for older adults.
- Full-Body Training: Engages multiple muscle groups, allows for quicker recovery, and optimizes time spent in the gym.
As men age, being smart with training can yield substantial benefits. Brown elaborates, “Full-body workouts allow you to enjoy training rather than dreading your next session. You don’t limp into workouts; you look forward to them.” This shift in mindset can foster a healthier relationship with exercise, crucial for long-term engagement.
The Functional Conjugate Split
Brown advocates for a “Functional Conjugate Split,” which integrates strength, hypertrophy, and conditioning into a unified training strategy. This approach is especially advantageous for those with a solid training background. “For those of you with higher training ages who know how to push yourselves, you’re often able to get better results from full-body training because you’re better recovered and can push harder,” he remarks.
Building a Sustainable Routine
Practicality plays a vital role in adherence to any training program. The reality for many individuals balancing work, family, and social commitments is that time in the gym is limited. Brown emphasizes that a sustainable approach can yield results with as little as three sessions a week. According to a 2022 meta-analysis in the Strength and Conditioning Journal, training frequency does not need to be sacrificed for results. Instead, efficiency and programming are key variables.
Sample Workout: Getting Started
After a comprehensive warm-up, consider the following workout designed with efficiency and recovery in mind:
- Heels-Elevated Trap Bar Deadlift: 4 sets of 10 reps
- T-Bar Row: 4 sets of 10 reps
- Bar Dips: 4 sets of 10 reps
- Russian Kettlebell Swings: 3 sets of 20 reps
- Air Bike Sprint: 3 sets of 20 seconds on
These exercises are particularly effective at touching multiple muscle groups while enhancing cardiovascular fitness. Brown highlights, “You can do a lot of productive work in just three sessions per week. If you’re pressed for time, stressed, juggling work, kids, and life, you can still build muscle, stay athletic, and push conditioning without feeling beat to hell.”
Mastering the Moves
Understanding how to properly execute these exercises can maximize effectiveness:
Heels-Elevated Trap Bar Deadlift
Stand inside the trap bar with your heels elevated. Keeping your back neutral, grip the handles and engage your core. Stand tall before lowering the weight with control.
T-Bar Row
Anchor a barbell in a corner, straddling it while hinging at the hips. Pull the weight to your torso, focusing on shoulder engagement.
Bar Dips
Lower your body until your elbows are at 90 degrees, keeping them tucked, then push back up through your palms.
Russian Kettlebell Swings
Using hip hinge mechanics, swing the kettlebell between your legs, thrust your hips to propel it upwards.
Air Bike Sprint
Maximize efforts by driving hard through the pedals, keeping a controlled upper body, focusing entirely on the sprint duration.
Shifting from a traditional bro split to a full-body approach not only offers a practical solution to the challenges of aging but also reiterates the importance of recovery and smart programming in achieving fitness goals. As Jason Brown succinctly puts it, “Health isn’t just about lifting weights—it’s about lifting life.”
Source: www.menshealth.com
