Basic strength training plan

[hexagonal]

Same. I just lift bruh. Doesn't hafta be fancy. Sometimes I only get 20 minutes in. Sometimes I make it 3 or 4 times a week and sometimes once.

I think this is actually a really important point.

Doing any amount of regular exercise - even if it's just half an hour a week - when you were previously doing none? That's an improvement. It will make you healthier.

Waiting on a perfect program and doing nothing is just a recipe for staying stagnant where you are.

 

[Airborne Daddy]

I think this is actually a really important point.

Doing any amount of regular exercise - even if it's just half an hour a week - when you were previously doing none? That's an improvement. It will make you healthier.

Waiting on a perfect program and doing nothing is just a recipe for staying stagnant where you are.

I did comprehend about 80% of the earlier post

 

[Airborne Daddy]

So, I'm 52. What you need is old guy weekly training plan. Forget the young guy hours in the gym every day plan.

And for old guys like us that only need the exercise for health reasons, 30 - 60 minutes per session is plenty. First you decide if you want 3x or 4x.

If 3x, that's MWF with rest days in between. And then you will probably need to exercise all your muscle groups. Use the heaviest weight you can complete a set.

Start with calf exercises - 1 set of 20, 30, 40 reps calf raises

thighs - 1 set of 20 reps squats

abdomen - 1 set of 30 reps crunches

chest - 1 or 2 sets of either 10 reps bench press or inclined bench press or dumbbell chest fly

back - 1 or 2 sets of either 10 reps rowing machine or lateral pull down

deltoids - 1 or 2 sets of military press or dumbbell shoulder press

trapezius - shrugs

biceps

triceps

done go home

If 4x a week, that's Mon, Tues, Thurs, Fri. Just divide into two groups, the muscle groups above and add more sets. Usually I pair chest and legs and then back with upper body exercises the next day. If you feel getting strong, just increase the weight that you were using.

No need to spend too much time in the gym, avoid injuring yourself, you're old. Wolverine stack is also phenomenal.

54 and thats how I roll... in and out in 35 minutes. 3 sets 10-15 reps of shoulders, chest, traps, lats, bicep and tricep... I don't do legs cuz I have thick gladiator legs and I'm a lazy bastard.

 

[desinr-gal]

The good news is, you're probably not missing out on anything, re: Machines!

Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis - PubMed

No differences were detected in the direct comparison of strength, jump performance and muscle hypertrophy. Current body of evidence indicates that strength changes are specific to the training modality, and the choice between free-weights and machines are down to individual preferences and goals.

pubmed.ncbi.nlm.nih.gov

Going to failure is still beneficial in that some studies have looked at how good we are at estimating how close to failure we are, and while the answer is "better than you would probably expect," we still do better when we calibrate periodically, particularly outside of controlled settings. There's some exercises I take to failure regularly just because they're very safe to do so, others I only take to failure once every few weeks to re-calibrate my RIR, and some that I just don't feel safe taking to failure without a spotter and thus don't get taken to failure regularly. I lift with friends most days, but we're all trying to get in and out of the workout and I don't want to regularly impose.

As I explicitly stated: I'm just an asshole on an internet forum.

But the people I've referenced have PhD's as well!

Tony Boutagy, PhD in Exercise and Sports Science from Charles Darwin University, Australia

Lauren Colenso-Semply, PhD in Muscle Physiology & Endocrinology, McMaster University, Canada

Eric Trexler, PhD in Human Movement Science, University of North Carolina at Chapel Hill, USA

If we're in an argument from authority standoff, it seems that Sims has quite a few PhDs that specialize in this area that disagree with her so I can name a bunch more.

www.flippingfifty.com/truth-about-muscle-and-menopause

Stuart Phillips, PhD in Physiology, University of Waterloo, Canada

Boutagy in specific seems to have made it a bit of a crusade to gather up experts in this area to fight back on Sims' claims. Some of the previously mentioned PhDs here, some ones:

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Tommy Lundberg, PhD in Sports and Exercise, Mid Sweden University, Sweden is another interesting one - he's a full time researcher and professor at the Karolinska Institutet, which you might know as the institution that awards the Nobel Prize in Physiology or Medicine. He also spoke with Boutagy about this specific subject:

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During the interview he speaks about research the Karolinska Institutet studying both men and women from age 16 to 68.

Sims whole thing seems to be suggesting that exercise science just isn't done on peri and post menopausal women, and while it is certainly smaller in volume, this claim just doesn't seem to be true. I referenced multiple dozens of studies already via meta-analysis, multiple large RCTs and observational studies, etc. that all directly contradict her claims. I linked quite a few references with interpretations from PhDs in the prior post - but no engagement on them from you besides asking for my qualifications. If I need qualifications to reference experts and studies, what about you? Should we both just stop posting until we have PhDs ourselves?

Click to expand...

I will read these. I felt yelled at with the long loud article list, which in truth I didnt look at as I was busy being mad. I dont like being proved wrong.. And I just thought I'd found the secret to overcoming my challenges. The commonly prescribed ones weren't working anymore.

I build muscle just to watch it disappear.. Her philosophy seems to explain that. I want it to work! and then you go dump all over that.

I'll thank you someday when I'm less frustrated.

 

[hexagonal]

I will read these. I felt yelled at with the long loud article list, which in truth I didnt look at as I was busy being mad. I dont like being proved wrong.. And I just thought I'd found the secret to overcoming my challenges. The commonly prescribed ones weren't working anymore.

I build muscle just to watch it disappear.. Her philosophy seems to explain that. I want it to work! and then you go dump all over that.

I'll thank you someday when I'm less frustrated.

No one likes being proved wrong . And I'm just some asshole on the internet - I might not be right! I will say honestly my intention is not to dump on people or win internet points - I just want to make sure we're all looking at all the best information we can so that we have the best chance at succeeding on our goals.

One thing I have seen a lot of discussion around recently is actually TRT for peri/post-menopausal women. The TRT clinic I was using actually focused a lot on this as well, though I stopped using 'em because the price was just so much higher than I could get from other sources. Being your own doc and pharmacist for self-managed TRT as a woman is a lot tougher though, not many sources provide it in concentrations suitable for use. No idea if it is relevant for you, but might be worth a look..

Decent amount of personal anecdotes from people on reddit, e.g.

View: https://www.reddit.com/r/Menopause/comments/1d3cw21/highly_recommend_testosterone_replacement/

View: https://www.reddit.com/r/Menopause/comments/1h83mf2/testosterone_and_exercise/

Lots of discussion on them about helping with muscle loss, too.

Unfortunately, research is pretty thin and not a ton of discussion of what is out there

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[desinr-gal]

No one likes being proved wrong . And I'm just some asshole on the internet - I might not be right! I will say honestly my intention is not to dump on people or win internet points - I just want to make sure we're all looking at all the best information we can so that we have the best chance at succeeding on our goals.

One thing I have seen a lot of discussion around recently is actually TRT for peri/post-menopausal women. The TRT clinic I was using actually focused a lot on this as well, though I stopped using 'em because the price was just so much higher than I could get from other sources. Being your own doc and pharmacist for self-managed TRT as a woman is a lot tougher though, not many sources provide it in concentrations suitable for use. No idea if it is relevant for you, but might be worth a look..

Decent amount of personal anecdotes from people on reddit, e.g.

View: https://www.reddit.com/r/Menopause/comments/1d3cw21/highly_recommend_testosterone_replacement/

View: https://www.reddit.com/r/Menopause/comments/1h83mf2/testosterone_and_exercise/

Lots of discussion on them about helping with muscle loss, too.

Unfortunately, research is pretty thin and not a ton of discussion of what is out there

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I have been wondering about that. I get HRT through Winona, with almost zero follow up, they gave me DHEA and I take it sometimes. But I heard on their forum about many issues it caused other women, like hair falling out, I mostly stopped trying it.

My drs wont even prescribe HRT for me so..I do what I need to do. I bet in the right doses Trt would be helpful.

Thank you btw

 

[hexagonal]

I have been wondering about that. I get HRT through Winona, with almost zero follow up, they gave me DHEA and I take it sometimes. But I heard on their forum about many issues it caused other women, like hair falling out, I mostly stopped trying it.

My drs wont even prescribe HRT for me so..I do what I need to do. I bet in the right doses Trt would be helpful.

Thank you btw

I know someone using iamhrt for it. Think there are some subreddits dedicated to female trt that probably know a lot more than I do.

SteroidSourceTalk and MesoRX both have some sources that sell lower concentration injectables for women.

Lots more to juggle with this side of things, though - blood tests to dial in your dosage, keeping an eye on lipids, etc. While I was getting my TRT/cruise dose dialed in I was getting lab work done every 3 weeks for a few months. Also have to worry about what ester the molecule is bound to to figure out your schedule - cypionate seems to be the common choice here and it's generally considered good for a once-weekly injection schedule, though I like cypionate and enanthate at every 3 days, personally, and just adjust dosage to hit the same weekly amount.

Just like with peptides, clinic pricing is absurd compared to what we can get... but there is the added legal risk without an rx, having to go your own way on managing your dosing and labs vs. being able to stick more or less to the trial data, etc.

Ideally you could find a doctor that could work with you to figure out if it does make sense to help with your symptoms, get your dosing dialed in, etc.

 

[desinr-gal]

I am very grateful for the information that resistance training itself in whatever intensity, is the key.

And not having to gulp down protein within a halfhour of waking is a huge relief.

 

[50ShadesGreyMarket]

Looking for help. I’m a 48 year old male. Been on tirz for a few months and I’m down 30 lbs. Feeling a lot better, but now I want to get back into the gym.

I used to do a lot of cardio, but for the past 3 years I’ve honestly been really lazy. As an adult I have never really done much resistance training. I have a chance to kind of start from scratch now and I want to build my exercise foundation around weight training instead of cardio.

How do I start? Can someone give me the basic lifts, rep counts, set counts, and how to combine it all? I feel really lost right now. Thanks for any input.

YouTube is a great resource even if you’re suffering from previous injury, pregnancy, weight management issues or you’re elderly. I spent a ton on private trainers pre-COVID and YouTube, although not able to cater to one’s exact needs, is super helpful. Look into calisthenics, you can get started with $0 invested and you can do it anywhere, even while traveling. No need for expensive equipment, just using your own body weight to get shredded.

 

[barbiegirl]

I have been wondering about that. I get HRT through Winona, with almost zero follow up, they gave me DHEA and I take it sometimes. But I heard on their forum about many issues it caused other women, like hair falling out, I mostly stopped trying it.

My drs wont even prescribe HRT for me so..I do what I need to do. I bet in the right doses Trt would be helpful.

Thank you btw

50 year old female here. We are severely mistreated in perimenopause and menopause. My medical providers told me for years eat less, exercise more to loose weight and when that didn't work they threw their arms up and didn't care. That was when I took matters into my own hands. Hence part of the reason I'm here. I did find a medical provider with training through The Menopause Society that started me on HRT earlier this year which was very helpful but still didn't solve the weight problem.

I do like to lift. I've been lifting for years off and on without real consistency until two years ago when I worked with a trainer and lost 40 pounds through diet and exercise. Currently I work out with Caroline Girvan's app, GGX. She has a massive following on YouTube. I also look to Jim Stoppani for guidance and have done a few of his programs.

 

[desinr-gal]

50 year old female here. We are severely mistreated in perimenopause and menopause. My medical providers told me for years eat less, exercise more to loose weight and when that didn't work they threw their arms up and didn't care. That was when I took matters into my own hands. Hence part of the reason I'm here. I did find a medical provider with training through The Menopause Society that started me on HRT earlier this year which was very helpful but still didn't solve the weight problem.

I do like to lift. I've been lifting for years off and on without real consistency until two years ago when I worked with a trainer and lost 40 pounds through diet and exercise. Currently I work out with Caroline Girvan's app, GGX. She has a massive following on YouTube. I also look to Jim Stoppani for guidance and have done a few of his programs.

Right ? I will look into the menopause society.

Thanks. I will look into those. I have recently gotten more serious about strength training. I do videos at home, and lift at the gym. I just need more structure and a plan.

 

[lusitanian 21337]

Looking for help. I’m a 48 year old male. Been on tirz for a few months and I’m down 30 lbs. Feeling a lot better, but now I want to get back into the gym.

I used to do a lot of cardio, but for the past 3 years I’ve honestly been really lazy. As an adult I have never really done much resistance training. I have a chance to kind of start from scratch now and I want to build my exercise foundation around weight training instead of cardio.

How do I start? Can someone give me the basic lifts, rep counts, set counts, and how to combine it all? I feel really lost right now. Thanks for any input.

Congratulations on your weight loss. Not sure if I'm allowed to give the name for an app but I use a free app called "Hevy". You can build your training schedule too.

But if you Google or Pinterest some training examples for the time you have free, there will be loads of stuff. There are some good examples. I also buddy with some people from work, on days they can go and they treach me

But like others have said here, speak to a gym PT. That is what I have done.

 

[AndyPanda]

Looking for help. I’m a 48 year old male. Been on tirz for a few months and I’m down 30 lbs. Feeling a lot better, but now I want to get back into the gym.

I used to do a lot of cardio, but for the past 3 years I’ve honestly been really lazy. As an adult I have never really done much resistance training. I have a chance to kind of start from scratch now and I want to build my exercise foundation around weight training instead of cardio.

How do I start? Can someone give me the basic lifts, rep counts, set counts, and how to combine it all? I feel really lost right now. Thanks for any input.

I’m 46, 6’1” and I’m currently a relatively tone 190 lbs and hovering around 20% body fat. I dropped almost 80 lbs on Tirz over roughly 18 months. For the past few months I’ve been doing Mike Mentzer style workouts and have seen the best results of my life. (The TRT also helps.)

Go slow, and focus on proper form. I only do one set per exercise to failure. Workouts are brief, and only last 30-45 minutes, with rest periods of 4-7 days between sessions. I know it sounds like it is counterintuitive, but if you truly go to failure you have stimulated everything you need for growth.

 

[Alpha_Icarus]

I know for me I like to keep to a 4 day split and then have another cardio day. Here is an example of what I do currently but will tweak as I lose more weight.

Monday: Legs

Squat/Hack Squat

Leg Press

Calf Raises

Extensions

Hamstring Curls

10 mins Cardio

Tuesday: Back/Bicep

Deadlifts

Seated Row

Pulldown

Standing BB Bicep Curl

Preacher

Tbar Row

10 Mins Cardio

Wednesday Cardio

1 hour walking incline varies between 5-15%

Speed varies around 2.6-3.0 (depends on Treadmill)

Thursday Chest/Tri

Benchpress (BB or DB)

Incline Press

Cable Fly

Cable Pulldown

Close grip Press

Machine Fly

Cardio 10 min

Friday Shoulders

Military Press,

Lateral Raise

Reverse Cable fly

Front Raise

Face Pull

Shrugs

Cardio 10 mins

I generally lead every workout with a compound and then work my way to more isolating trying to tire out with lighter weights after compound movements. I generally keep actual lifting part to no more than 45minutes.

Just to be clear, this is what has been good for me. Your needs could be completely different. A lot of people prefer a PPL plan or 2 strength and 3 hypertrophy days etc etc. I just know for my lifestyle targeting a group each day of the week is most beneficial.

 

[Vash_]

I use an app called BoostCamp. There are a bunch of free programs. I like 531 BBB and GZCL.

 

[Foggy-Hollow]

Plenty of older women compete in natural bodybuilding and follow these same training methodologies and get results that put them at competition level. Enhanced, too, but we'll ignore them since the hypothesis seems to be some vague hormone related shift and they're using exogenous hormones.

I would bet my next paycheck that >90% are on at least one if not all three hormones.

It’s like saying pro bicycling is clean. Or pro baseball. I would expect hormones to be a very basic price of entry, parked next to the creatine and protein shakes.

Pray tell, what data says they’re clean? Yes all three hormones.

 

[Zydeceltico]

if you truly go to failure you have stimulated everything you need for growth.

I'm still struggling to know exactly what failure is......(I think I know but then again I only think I know) ........ help? thx

 

[JoonyO]

All those many years ago, Mentzer was right.

 

[Foggy-Hollow]

I'm still struggling to know exactly what failure is......(I think I know but then again I only think I know) ........ help? thx

Until you literally cannot push/pull another rep. Some will add “with good form” because injuries aren’t a good idea. Cheating with extra movement is not “good form.”

Tricky if you’re lifting alone and doing bench press. I’ve only been pinned twice and don’t care to repeat, personally. So I tend to work sets as 5, 5, AMRAP (as many reps as possible) knowing I can’t go literally to failure without a partner.

Other exercises it’s easier/safer to actually do.

 

[Vash_]

I'm still struggling to know exactly what failure is......(I think I know but then again I only think I know) ........ help? thx

Don't go to failure with free weights unless you have an experienced spotter. Machines are way safer. Once you get to the point where you can't complete repetitions with full range of motion, do some long length partials.