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Shoulders/Calves Friday: Biceps/Triceps Pros If you're already huge and strong, your muscles will take between 4-6 days to recover from training. Therefore, training each muscle group once a week is likely ideal. You get to train 5 days a week, which many lifters enjoy. Many lifters enjoy the idea of dedicating an entire workout to a specific muscle/muscle group. The bro split has lots of benefits! Problem is, those benefits are usually offset by a very pesky drawback: Cons If you're not huge and super-strong, your muscles will take between 1-3 days to recover from training. Therefore training each muscle group once a week is probably not frequent enough, and you'll lose ground between sessions. Is there a better training split? I like a hybrid split. A hybrid split incorporates both whole-body days as well as upper and .


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