63 years old , pics from my last show...and in need for advice

[b-boy]

More frequent and less intensity and low volume?

Depends on many factors, but most older trainers have a good idea of their recovery abilities, people I help I have go one rep shy of failure sometimes, sometimes complete failure, but volume is low to medium, but realize that some people have great recovery abilities, and hormone levels sometimes helps with this also, you have to be pretty in tune with your body to know your personal limits.

 

[mister69]

1 per week is not enough, try same routine 2 times per week, and do lunges with 5kg dumbbells in (hold 1 5 kg dumbbells on each hand) 3 sets 15 reaps)



And on the non leg days, in the end of your upper body training do 1 set of 30 reps body weight squats. Do this for 8 weeks and after 8 weeks I will show you how to incorporate negatives.

I might try this myself. Does the bodyweight squats on upper days help recovery or is it to spark growth ?