Hi Cashman
Thanks for this thread. It’s proving fascinating …. And a little confusing too in that it has upended my perceptions and changed my approach to what I’ve been doing.
I am 51 and begun training only just over a year ago. I modestly believe that the results have been spectacular so far – I’ve gone from a size 34 trouser to a 31 and my chest, arms and shoulders are carrying muscle I never thought possible.
I need advice now though because I think that I’ve ‘plateaued.’
My routine:
Every morning at home I ride 20 minutes on a stationary bike.
Every second morning (used to be every morning) I do 3 or 4 sets of abs.
At the gym:
On Mondays, Wednesdays and Fridays I alternate back & rear shoulder with chest & front shoulders - so it goes Monday - chest ... Weds - back... Friday - chest.... Monday - back..... Weds - chest.....
On Tuesday and Saturday I’ve been doing arms and legs.
Thursday & Sunday = rest.
The exercises and sets x reps are as follows:
Chest & Front Shoulders:
Always:
4 x 15 Pec Deck Machine Flyes
4 x 15 Cable Crossover
4 x 15 Dumbbell Bench Press
Plus a choice of:
4 x 15 Barbell Decline Bench Press
4 x 15 Incline Dumbbell Press
Occasionally:
Machine Bench Press
Machine Incline Press
Plus always:
4 x 15 Front Cable Raise
4 x 15 Standing Upright Barbell Row
Plus (depending on the time) a choice of:
4 x 12 - 15 Side Lateral Raises
4 x 15 Delts Machine
4 x 15 Machine Shoulder (Military) Press
4 x 15 Front Dumbbell Raise
4 x 12 - 15 Seated Dumbbell Press
Back & Back shoulders:
Always
4 x 15 Close-Grip Front Lat Pulldown
4 x 15 Wide-Grip Lat Pulldown
4 x 15 Machine low Row
4 x 15 Upper back Row Machine
Always:
Bent Over Low-Pulley Side Lateral
Plus a choice of:
Seated Bent Over Rear Delt Raise
Side Lateral Raise
Arms:
Always
4 x 15 Cable Tricep Pushdowns
4 x 15 Tricep Rope Extensions
4 x 15 Bicep Cable Preacher Curls
4 x 15 Bicep Cable Hammer Curls with a Rope
Sometimes:
Barbell curls
Dumbell curls
Plus, every time I go to the gym I do 3 sets of 20 x Hyper Extensions.
Legs - I do the pretty standard range on the machines.
I should mention that I have 2 prolapsed discs (L4 & L5) which occasionally play up and preclude a range of exercises. Also, I have a buggered left shoulder which can give trouble.
I want to build muscle ....as fast as possible!
After reading your thread I’m thinking of changing completely to something like:
Monday: Legs & shoulders
Wednesday: Chest & Triceps
Friday: Back, Biceps & Traps.
Should I change from what I always did before which is, say, Lat Pulldowns - 15 x 85kgs, 15 x 90kgs, 12 x 95kgs and 6 x 100kgs & 9 x 75kgs as a drop set and look at 4 sets of 8 reps @ 100kgs?
I find it incredibly hard to get my mind around doing something once a week and accepting that it is better than doubling up for double results! I was brought up to understand that double the effort leads to double the results - maybe at 51 I'm real old 'Old School'.
Thanks
