We’ve all experienced those grueling workouts, where we’re left questioning the efficiency of our training routines. Halfway through lunges on a dedicated leg day, struggling with delayed onset muscle soreness (DOMS), we often wonder why we’re sticking to a program that targets just one muscle group at a time. Fortunately, there are more effective training methods, especially as we age.
Elite coach Jason Brown, CSCS, suggests that continuing with a traditional bodybuilding split after the age of 40 might not yield optimal results. “If you’re over 40 and still using a bro split, you’re leaving results on the table,” he notes. The primary issue isn’t just about effort—it’s about recovery.
As Brown points out, many individuals in their 40s require training that allows for adequate recovery, rather than simply more training. Implementing full-body splits lets you engage every major movement pattern multiple times a week, minimizing fatigue to preserve your next workout.
“Full-body training enables you to work every major muscle group multiple times a week, leading to quicker progress and improved recovery,” Brown states. You don’t need five days of training to cover everything; what you need is smarter programming.
Particularly beneficial for experienced lifters, Brown advocates for a functional conjugate split that merges strength, hypertrophy, and conditioning into a cohesive training plan. “For those with more training experience, full-body workouts can lead to better results as they ensure you’re adequately recovered to push your limits,” he explains.
This adaptability is why many men over 40 excel with full-body training. “You’re not limping into sessions but rather approaching them with eagerness,” he adds. Just three sessions per week can yield considerable gains in muscle and athleticism, all while managing life’s various responsibilities.
For a sustainable workout routine, Brown emphasizes that full-body training is far more effective than persisting with a traditional bro split. His YouTube video outlines his favored programming, demonstrating what efficient full-body training can look like.
Example Workout
After an effective warm-up, try the following exercises:
- Heels-Elevated Trap Bar Deadlift x 10 reps, 4 sets
- T-Bar Row x 10 reps, 4 sets
- Bar Dips x 10 reps, 4 sets
- Russian Kettlebell Swings x 20 reps, 3 sets
- Air Bike Sprint x 20 secs on, 3 sets
How to Do the Moves
Heels-Elevated Trap Bar Deadlift
Position yourself within the trap bar, with your heels elevated on a slanted platform or weight plate. Push your hips back, bend your knees, and grasp the handles. Keep your head aligned and your gaze ahead. Brace your core and engage your shoulder blades to create tension. Drive through your feet to stand upright. Lower the weight by pushing your hips back first, then bending your knees to return the bar to the floor safely.
T-Bar Row
Set up a landmine by securing one end of the barbell in a corner or against a plate. Load the open end and attach handles (like gymnastics rings or straps). Stand over the bar and hinge at the hips so your torso is nearly parallel to the floor. Grip the handles tightly, pull your elbows back while keeping them close to your sides, and row the weight to your torso. Squeeze your shoulder blades at the peak and lower the weight with control.
Bar Dips
Grip the bars with your palms facing inward and arms fully extended. Lower yourself gradually until your elbows reach about 90 degrees without flaring them out. Push through your palms to return to the starting position and repeat.
Russian Kettlebell Swings
Stand with your feet slightly wider than hip-width, placing the kettlebell about a foot in front of you. Hinge at the hips, reaching for the handle while maintaining a neutral spine. Pull the kettlebell back between your legs just above knee height, then explosively drive your hips forward to swing it up to eye level. Allow it to fall back, repeating the movement smoothly.
Air Bike Sprint
Adjust the saddle so there’s a slight bend in your knee at the lowest point of the pedal stroke. Maintain an upright posture with your chest proud. Pedal forcefully while pulling and pushing the bike’s handles, keeping your upper body steady and focusing on maximum effort throughout the sprint.
Begin your journey to strength, muscle gain, and fat loss with this simple four-week training plan from Men’s Health fitness director Andrew Tracey. The plan also includes a detailed nutrition guide for creating a sustainable calorie deficit while enhancing your training. Click the link below for 14 days of free access to the Men’s Health app and get started today.
Introduction
As we age, our fitness needs evolve, and what worked in our 20s might not be effective anymore. Transitioning from intense, isolated bodybuilding routines to a more holistic workout approach can significantly enhance recovery and overall performance. This article offers practical insights on how to optimize your training routine as you age while maintaining your fitness goals.
Conclusion
Adopting a full-body training approach can be transformative, particularly for those over 40. By allowing for better recovery, engaging multiple muscle groups, and limiting the risk of overtraining, you can continue to build strength, improve conditioning, and enjoy your workouts. If you’re seeking sustainable growth and effective training solutions, consider integrating a smart full-body workout regimen into your routine. With just a few sessions a week, you can achieve remarkable progress toward your fitness aspirations.
