This sheet has been a great guide, keep it simple:
This sheet has been a great guide, keep it simple:
That actually isnt a bad chart to follow. I think many people (including mysef at times) overthink things. Just getting in the gym and doing a workout is what counts. My time is limited these days and i go to the gym 2 days a week, but also get some form of exercise in everyday.
I do chest/bi's Monday (i like to do push/pull so do bi's instead of tri's), back, shoulders, tris Wednesday, and do legs and abs at home Friday or Saturday depending on schedule as i have a rack at home.
Has been working for me. Start off with heavy compound movements and move to isolation. I generally stay in the 8-15 rep range for everything except abs. I also get daily cardio in at work on teh treadmill, bike, or elliptical, during lunch and my breaks
I think that is spot-on. I also think a lot of people--men and women--need to ask what, exactly, they want out of their body. Do they want to be a showman (showlady? showperson?) and have 2% BF? Do they want to be a powerlifter? Or do they want to be fit? And by 'fit,' do they want functional fitness, 'combat' fitness, or mere maintenance? There are some commonalities, there are intrinsic/extrinsic differences in approaches to all of these.
Could you expand a little on the pic as far as the actual exercises you do such as when working bi's and tri's and chest. This is my present program.
1st DAY
BENCH PRESS-BAR+______________________________
SEATED ROW machine___________________________________
DELTOIDS machine______________________________________
BICEP CURL machine_____________________________________
SQUAT-BAR+____________________________________
PULLUPS________________________________________
2nd DAY
SITTING SQUAT________________________________
CABLE FLY_____________________________________
SRUG-BAR+____________________________________
PULLUPS______________________________________
SHOULDER PRESS-machine__________________________
TRICEPT PUSHDOWN cable____________________________
I went to basic training in 1981, a 136 pound pencil necked geek. Started pumping iron at my first duty station in Germany. (West Germany back then) Within a few years I was around 190, and pretty damn strong. By Desert Storm, I was an Infantry Drill at Benning and benched a personal best of 480 for 3 reps. By Y2K I had my first shoulder surgery. In Iraq, in 2005 an IED made things worse. I retired in '09, got fat (gained 50 pounds) and I doubt I could throw up much over 200 pounds today... if that. I have to use "perfect pushup" stands to do push ups because of wrist problems. Overall, I'd say go for it, with one caveat... Stay healthy, and don't quit, or you'll lose all your gains very quickly.
Last edited by daddyusmaximus; 05-13-21 at 12:06.
You know what I like best about most people?
Their dogs.
A benefit of weightlifting is that is helps increase bone density. As you get older this definitely a benefit.
If you are just starting out a upper body routine and a lower body routine may see more strength gains than splitting up muscle groups. Upper body day 1, lower body day 2. Rest day. Repeat.
Dont forget to stretch. Especially for us older people. Warm up is important to avoid injuries and get the blood flowing.
The guy in the top picture is not even close to 3% body fat, he is sub 10%, but not even close to 3%.
This is what being in the 5% range looks like.
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That gymshark athlete would get blown off any stage he stepped even at an NPC show.
Short of injury, there’s no need to ever stop progressing.
If you start with a basic program like Stronglifts 5x5, a two day split, and you fail a set you de-load by 10% for that lift and work your way back up again.
When de-loading alone doesn’t work, decrease your progression... add half the normal weight, or weight only every other workout, or every third.
When you’ve done that a while and eventually reach a point where you’re stalled again you change the pattern... go to 5x3 for that lift instead.
When you’re doing 5x3 for half your lifts, maybe you change programs entirely... go to a three day split instead of two days.
Eventually you reach the point where you’re working each major group once per eeek.
Keep in mind there are 3 components to fitness: strength, endurance, flexibility. You have to get the other 2 in with your strength training.
Last edited by tanksoldier; 05-24-21 at 16:35.
"I am a Soldier. I fight where I'm told and I win where I fight." GEN George S. Patton, Jr.
A human can't keep progressing forever, sooner or later you reach a strength point you can't go beyond no matter what you do or how much you do. That point is determined by age, body composition and physical size.
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