olepapaswole
- Thread starter olepapaswole
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Rage (SoCal)
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Looking thick. Welcome to the forum, glad to have you.
olepapaswole
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to glg
I've been training off and on since age 12, but truly dedicated myself to consistent training 3 years ago at age 52. I had a good base to start from and trained in my younger years on the old split routine 6 days a week along with running 5 miles each day. Today I train 4 days a week, triceps and chest Monday, biceps and back Tuesday, legs Wednesday, shoulders/traps/forearms Thursday. If you are just starting I suggest the basic (3sets X 10reps without weight change) all bodyparts training Monday, Wednesday and Friday for 6 to 8 weeks, then switch to 5 sets (1@15reps warm-up, then pyramid, that is adding weight by 5 to 10 lbs each successive set and reducing reps consecutively 12, 10, 8, 6). I have found that pushing myself to extreme measures by lifting as heavy as possible produces the best results, but I am not recommending this to others without warning them to have a good spotter handy and never give up proper form as this most often leads to injury. There are many, many other workout programs that I have used such as drop-sets, forced reps, etc, etc, but that is for advanced bodybuilding in my past. I, also, suggest a good cardio program on the treadmill, stair-stepper or eliptical at least 20 mins. a day for at least 3 days a week.
I've been training off and on since age 12, but truly dedicated myself to consistent training 3 years ago at age 52. I had a good base to start from and trained in my younger years on the old split routine 6 days a week along with running 5 miles each day. Today I train 4 days a week, triceps and chest Monday, biceps and back Tuesday, legs Wednesday, shoulders/traps/forearms Thursday. If you are just starting I suggest the basic (3sets X 10reps without weight change) all bodyparts training Monday, Wednesday and Friday for 6 to 8 weeks, then switch to 5 sets (1@15reps warm-up, then pyramid, that is adding weight by 5 to 10 lbs each successive set and reducing reps consecutively 12, 10, 8, 6). I have found that pushing myself to extreme measures by lifting as heavy as possible produces the best results, but I am not recommending this to others without warning them to have a good spotter handy and never give up proper form as this most often leads to injury. There are many, many other workout programs that I have used such as drop-sets, forced reps, etc, etc, but that is for advanced bodybuilding in my past. I, also, suggest a good cardio program on the treadmill, stair-stepper or eliptical at least 20 mins. a day for at least 3 days a week.
