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The bottoms-up setup is more shoulder friendly because the unstable environment shifts more of the muscular contribution to joint stability than actual force production. This is great if you're rehabbing a bad shoulder. It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out. by Charles Staley | Yesterday Pros-and-cons-of-the-bro Health2wealthclub -split NEW Tags: Tips Bodybuilding Most popular among bodybuilders, the bro-split involves devoting each workout to 1-2 muscle groups, such as: Monday: Back Tuesday: Chest Wednesday: Legs Thursday: 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 Health2wealthclub 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 Health 2 Wealth Club upper and lower days into a 4-day training week. Check it out here: The Hybrid Split. Women have whispered about it for years and now science has confirmed its existence.