DISCLAIMER:  I am not a trained exercise physiologist, and you should not take my advice or anectdotal experience as if I was. Consult with someone (besides me) who actually knows what they are doing or you might hurt yourself.

In the spring of 2022 at age 42, I threw out my back. It was extremely painful. This triggered me to get back in the gym. In the last 2.5 years, strength training has been very beneficial to me. As a beginner, I would go through the motions,  but not be very driven to push myself hard.  Since then, strength training has become somewhat of an obsession. I would call it an addiction if it was harmful.  It is a good habit.

For a while, I was doing a  “bro split” where each day would involve a different muscle groups: Shoulder/Abs, Leg, Back/Bicep, and Chest/Tricep (SLBC). I would repeat this 4 day cycle across 5 or 6 days per week of training. The problem is that each muscle group would only get hit 1.25 or 1.5 times per week.  I found that 6 days a week of training was too much for my middle-aged body,  so I reduced this to 5 days.  My body needed those two consecutive days of rest (active recovery: walking, hiking, swimming, or biking).

At age 45, I advanced from beginner to intermediate.  I have listened to many experts and reviewed a lot of scientific literature, and through that, I have developed a new workout split that allows for a higher frequency of exercise: Continue reading Henry’s High-Frequency Super Split →