OK I am 62 and

Been using weight training all my life really, I have my own gym at home with free weights and machines.
I train three times a week on a split , here.
I start always with 9 mins on a cross trainer ( warm-up) and always finish with waste and stretching. 
I am on a tight diet to loose fat. I change the routine when I can not increase the weights anymore, I work as close to failure as I can.
I have started taking CREATINE one tea spoon in warm water every day, and have a protein mix after every workout!!.
Am I doing too much?.
I am not getting any gains in muscle size as such, could it be my age?.
 Day 1
PECS and DELTS


FLYS   INCLINE   30   DEG      
                  2  * 12
INCLINE U M/C  3 * 8
               OR
INCLINE DUMBS  3 * 8
DELTS
 DUMB PRESS  3 *  10
            OR
MACHINE PRESS 3 * 10
 
SIDE DUMB/RAISE 2 * 10                       
                0R
PULLY SINGLE/ARM
           2 * 10
PULLY BICEP CURLS 
              3 * 10
 
 DAY 2
 
M/C  DEADLIFTS
 
4 * 12
GOLF SWINGS
2 * 12
 
LIFT STRETCH
2 * 12
 
DUMB PULLOVERS
2 * 12
 
 
REAR HEAD DUMBBELLS
2 * 8/10
 
 
SHRUGS
3 * 10
 
HAMMER CURLS
2 * 10

 
 
Day 3


BACK/TRAPS/TRICEPS
V PULLY PULLDOWNS            
               3 * 8
                 OR
SHOULDER WIDTH  BAR PULLDOWNS
3 * 8
SINGLE ARM ROWING              
              3 * 8
STRAIGHT ARM PULLDOWNS  2 * 8/10
S/ARM RAISES     PULLY    
              2 * 10
 
LYING TRICEPS   3 * 8
 
EZ BAR TRICEP EXN             
             3 * 8/10
PUSHDOWNS 2 * 10
                                            Any thoughts please?.
 

Johnnybrecks

I am not getting any gains in muscle size as such, could it be my age?.

 
well age can be a limiting factor but much more pertinant is this:
 

Johnnybrecks

I am on a tight diet to loose fat.

 
if you're on a diet to lose fat you're likely in calorie deficit and you can not expect to make significant muscle gains. You need to decide whether you want mass or to cut.
 

Oaken

Johnnybrecks

I am not getting any gains in muscle size as such, could it be my age?.
 

well age can be a limiting factor but much more pertinant is this:

Johnnybrecks

I am on a tight diet to loose fat.

if you're on a diet to lose fat you're likely in calorie deficit and you can not expect to make significant muscle gains. You need to decide whether you want mass or to cut.

How many calories per day should I be looking at then?.
I am 5' 11" and 180 pounds, waist is 34.5"
 

yes but would you prefer to lose fat now or gain muscle ? Resistance exercising is of course important in each case, whilst dieting to protect the muscle you have as well as to increase the fat burning process. If you're lucky, genetics etc, you might even gain some muscle whilst dieting but as you noticed not substancially.

for dieting advice best visit the diet and nutrition forums and ask there, I'm not up to ball on numbers tbh, I just eat and adjust accordningly :)

Oaken


for dieting advice best visit the diet and nutrition forums and ask there, I'm not up to ball on numbers tbh, I just eat and adjust accordningly :)

Thanks I will have a look, would 

Biotivia Bioforge 

help do you think?.
 

before you start messing around with that type of stuff, consider carefully going onto TRT (Testosterone Replacement Therapy). You want proper gains again ? You need exogenous Testosterone becuase quite frankly at 62 you have very little. Even a small amount such as 250mg every 10 days will work wonders for you.

the answer to your question is, yes, it is your age.
 
i dont mean to be  cruel, but that is the fact of the matter.
 
that doesn`t mean that your training has no purpose,
just that gains will be almost non-existant at OUR age.
however, you will look a far sight better that anyone else
that does not train, regardless of age .
 
kind regards , from a very young man of sixty-five.
keep on lifting!

Oaken


before you start messing around with that type of stuff, consider carefully going onto TRT (Testosterone Replacement Therapy). You want proper gains again ? You need exogenous Testosterone becuase quite frankly at 62 you have very little. Even a small amount such as 250mg every 10 days will work wonders for you.

TRT how do I get hold of that stuff?. I will try and post some pictures up of myself ( arnold need not worry). I do NOT feel like the usual 62 year old or look like them IMO ( No offence intended).
 

infidel


the answer to your question is, yes, it is your age.

i dont mean to be  cruel, but that is the fact of the matter.

that doesn`t mean that your training has no purpose,
just that gains will be almost non-existant at OUR age.
however, you will look a far sight better that anyone else
that does not train, regardless of age .

kind regards , from a very young man of sixty-five.
keep on lifting!

I really feel I CAN improve TBH, I am taking a close look at diet and (after reading on here "training routines") changing my splits.
Pecs and Triceps, Back and Biceps, legs and shoulders, is my next 6 week split with the cross-trainer warm-up and abs/stretch finish.
Here's hoping.
 
 

yeah post up a pic or 2, easier then to assess ur situation.

OK here is a link to some (poor pictures) of me COLD in the morning, it represents a true physique.
No laughing please. 
http://s1216.photobucket....50ims/Training%20pics/

Hi 
cannot see your pictures
you have your photobucket account set to Private so need a password
you need to change your account to public
 

OK will do it now.  DONE.

Johnnybrecks


OK here is a link to some (poor pictures) of me COLD in the morning, it represents a true physique.
No laughing please. 
http://s1216.photobucket....50ims/Training%20pics/

mate nothing wrong in those pics, you look pretty good to me

tkd67

Johnnybrecks


OK here is a link to some (poor pictures) of me COLD in the morning, it represents a true physique.
No laughing please. 
http://s1216.photobucket....50ims/Training%20pics/

mate nothing wrong in those pics, you look pretty good to me

 Thanks thats encouraging would it be worth using this stuff "Tauro Test"it looks good.

You look in fantastic shape to me.. Of course weight training is supposed to help increase test production. Are you doing squats? There doesn't seem much that could help stimulate the hormones!

nevonline


You look in fantastic shape to me.. Of course weight training is supposed to help increase test production. Are you doing squats? There doesn't seem much that could help stimulate the hormones!

Many thanks for your kind words, I do half squats and dead lifts so must be keeping the test levels better than I thought
I do not feel tired in any way and always look forward to my workouts.

How long have you been doing this routine? maybe you've become accustomed to it. Perhaps go back to basics and ensure you are doing the big mass builders, don't worry (unless you want to) about doing too many flyes or shaping exercises, so incorporate these exercises in your workout.
 
Bench Press
Incline Press (not too steep, only a little up from flat places emphasis on upper chest)
Bent over rows
Squat
Deadlift
Shoulder Press
Leg Curls
Close grip bench
dips or lying tricep extensions
Chins or pulldowns (to front)
Barbell Curls / Dumbell curls / Concentration curls
 
This is not necessarily everything you need for your workout so ensure you're covering things. Also your reps, you're quoting fixed numbers for all sets e.g. 3x8 or 4x12, if you're doing this, then you can't be going to failure because if you fail on 8 reps in the first set, I'd be surprised if you could do another 2 sets of 8 to failure. so maybe do 10,8,6,6 increasing the weight if possible as you go. Are you an ectomorph, endomorph or mesomorph? If an ectomorph you should keep workouts short but hard (short rests), meso and endos can take longer workouts. Aim if possible to keep increasing the weights as you get stronger and make sure your diet is up to scratch. If you are watching your weight, watch the carbs on non-training days, but have a good store on a training day. I have a really strong coffee about 1/2 hour before I train, I find it helps. Good Luck keep us informed..

nevonline


How long have you been doing this routine? maybe you've become accustomed to it. Perhaps go back to basics and ensure you are doing the big mass builders, don't worry (unless you want to) about doing too many flyes or shaping exercises, so incorporate these exercises in your workout.

Bench Press
Incline Press (not too steep, only a little up from flat places emphasis on upper chest)
Bent over rows
Squat
Deadlift
Shoulder Press
Leg Curls
Close grip bench
dips or lying tricep extensions
Chins or pulldowns (to front)
Barbell Curls / Dumbell curls / Concentration curls

This is not necessarily everything you need for your workout so ensure you're covering things. Also your reps, you're quoting fixed numbers for all sets e.g. 3x8 or 4x12, if you're doing this, then you can't be going to failure because if you fail on 8 reps in the first set, I'd be surprised if you could do another 2 sets of 8 to failure. so maybe do 10,8,6,6 increasing the weight if possible as you go. Are you an ectomorph, endomorph or mesomorph? If an ectomorph you should keep workouts short but hard (short rests), meso and endos can take longer workouts. Aim if possible to keep increasing the weights as you get stronger and make sure your diet is up to scratch. If you are watching your weight, watch the carbs on non-training days, but have a good store on a training day. I have a really strong coffee about 1/2 hour before I train, I find it helps. Good Luck keep us informed..

OK here is my next 6 weeks:
 
DAY 1
PECS and TRICEPS
FLYS   INCLINE   30   DEG      
                  2  * 10/12
INCLINE U M/C  4 * 8
               OR
INCLINE DUMBS  4 * 8
TRICEPS
LYING TRICEPS   3 * 8
EZ BAR TRICEP EXN             
             3 * 8/10
PUSHDOWNS 2 * 10


DAY 2
BACK/BICEPS
V PULLY PULLDOWNS            
               4 * 8
                 OR
SHOULDER WIDTH  BAR PULLDOWNS
4 * 8
SINGLE ARM ROWING              
              2 * 8
STRAIGHT ARM PULLDOWNS  2 * 8/10
 
PULLY BICEP CURLS 
              2 * 10
 
EZ BAR BICEPS           
             2 * 8/10


Day 3
 

M/C  DEADLIFTS
 
4 * 12
LIFT STRETCH
2 * 12
 
DELTS
M/C  PRESS
OR
3 * 8/10
DUMBBELL PRESS
3 * 8/10
 SINGLE ARM PULLY 2 * 10
 
REAR HEAD DUMBBELLS
2 * 8/10
SHRUGS
3 * 10
 
HAMMER CURLS
2 * 10

 
Warm-up set and then hard at it.
Usual 9 mins cross trainer start and stretching to finish after abs.
 
Is this OK?.