Good point about recovery. I love 3 day full body's and that's what I do but they can be taxing as you increase your poundages. Harder to recover. I wonder if that's really the best workout for older naturals.
I think a 3 or 4 day split is best such as
Chest+arms
back+shoulders
Legs
whatever but i think there´s a lot of time for recovery here.
Benching or squatting 3x a week is hard. your strength goes up fast but soon you hit a plateau.
Maybe if doing a full body workout it could be spread out more with more rest days inbetween workouts such as 2 full rest days between each session.
I did this & it worked well.
some people change exercises too each workout doing say fly movements one day & benches on the next workout, or whatever as nothing is carved in stone
