- Joined
- Dec 7, 2009
- Messages
- 1,094
At 48 and natural I have noticed my recovery has declined considerably. Went through big beyond belief a month or so ago and my joints didn’t like it.
With this in mind I’ve decided to go back to a simple upper lower or torso and limb workout.
very low volume and an every other day split. Two days in a row too often seems too much now. I am hoping to put back 3-5lb of tissue that I have lost over the last couple of years. Test is low but it is what it is.
following Dante’s advice on rep ranges and looking at least 13 plus unless I pick the wrong weight.
two sets tops per exercise and one of those rest paused.
low intensity cardio on off days.
sample of each 3 second ish lowering
high incline smith x2 with 1 Rp
dip x2
chest supported row x2
rack chin x2
rear delt x1
lower
leg curl x2
hip thrust x2
leg extension x1
leg press x1/2
cable curl x2
pushdown x2
all trained to quality rep failure. Risky grinder reps are a thing of the past
any other advice. I don’t deadlift or back squat due to disc issues but do single leg dead and squat for back health, same reason for hip thrusts.
I work full time And so have about 4 meals a day about 45 gr protein each.
currently 192. Looking to get back to high 190s.
train at home in the garage ista garagegymer if anyone wants to have a look.
With this in mind I’ve decided to go back to a simple upper lower or torso and limb workout.
very low volume and an every other day split. Two days in a row too often seems too much now. I am hoping to put back 3-5lb of tissue that I have lost over the last couple of years. Test is low but it is what it is.
following Dante’s advice on rep ranges and looking at least 13 plus unless I pick the wrong weight.
two sets tops per exercise and one of those rest paused.
low intensity cardio on off days.
sample of each 3 second ish lowering
high incline smith x2 with 1 Rp
dip x2
chest supported row x2
rack chin x2
rear delt x1
lower
leg curl x2
hip thrust x2
leg extension x1
leg press x1/2
cable curl x2
pushdown x2
all trained to quality rep failure. Risky grinder reps are a thing of the past
any other advice. I don’t deadlift or back squat due to disc issues but do single leg dead and squat for back health, same reason for hip thrusts.
I work full time And so have about 4 meals a day about 45 gr protein each.
currently 192. Looking to get back to high 190s.
train at home in the garage ista garagegymer if anyone wants to have a look.