Gym/Weight training

[wafter]

Since my "gym" also doubles as a laundry room, I have developed an arms and shoulders ironing and jazz workout for Sunday afternoons.
4 exercises, 3 sets of each, iron an item of clothing in between each whilst listening to Jazz Record Requests on radio 3!

Sounds hyper-efficient

 

[Ming the Merciless]

I can bench press 2lbs, I’m hoping to progress to 2 bags of sugar by the summer.

 

[ColinJ]

I can bench press 2lbs, I’m hoping to progress to 2 bags of sugar by the summer.

I'm still working my way up to that level. I am currently doing 10 reps with the Aldi receipt for 2 bags of sugar!

 

[RoadRider400]

My advice is do not follow a strict workout plan. In my youth I was always on the lookout for the perfect training regime and obsessed over sets, reps and weights to the point where I was set in stone about stopping an exercise after x reps, or y sets when actually my body was fine to keep lifting.

Nowadays I train three times a week and roughly follow a fullbody routine but trying to get the most out of each set and only moving exercise when the bodypart gets fatigued.. I try to incorporate approximately 3 or 4 compound exercises and then 3 or 4 isolation exercises but sometimes more. Because I enjoy the freedom of my workouts I rarely miss a session and really put in a shift each time. I am probably in the best shape I have ever been.

I really doubt anybody can lift more than 4 days a week and put in any real intensity. The recovery simply is not there. Even if using splits the CNS and PNS will still be fatigued. 3 days a week for me has been optimal.

Oh, and parting advice.....never use a pec dec!

 

[MrGrumpy]

Not been going as much lately . Too tired after work. My knee is also playing up . Will try and get back when pain free.

 

[Drzdave58]

Depends on so many factors, probably best to get some initial coaching.

I've switched to the 7/7 system routine used by Jason Momoa, who is a similar height and natural build to myself, and I'm doing well well off it, but I've been lifting since my teens so have nearly 40 years of experience and insight into what works for me. I'm doing alright, not as bulky as I used to be but still more lean meat than most 55 year olds...

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And a picture of Jason Momoa to compare...

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While not directly helpful you will find this article interesting and informative, particularly Peter Koch's comments about the value of resistance training as we age...

https://www.muscleandfitness.com/at...ife-bodybuilding-acting-and-playing-football/

Mike Mentzer has an interesting perspective.

View: https://vm.tiktok.com/ZM2jd3TpQ/

 

[november4]

Starting strength by Mark rippetoe, barbell prescription, by Jonathan sulliven, ageless man by George's debled

Basically simple strength training for longevity 5 sets of 5 reps, and get your bloodwork tested annually if middle aged.

You've got cardio covered by cycling.
body fat % is a young person's metric, imo anyway, just ignore it

 

[Moon bunny]

Ive tried it all over near on 4 decades. There is nothing that works better for me for the age I am now, for the results I desire, for the level I am at. For hypertrohphy each muscle group should be trained 2 to 3 days per week with at least 48 hours separating the same muscle group, that's the basic premise.

if any other 55 year old out there has pipes bigger than 19" or a chest bigger than 54" and, most importantly, achieves it from a relatively modest investment in time workout wise then I will be keen to hear their wisdom. Until then...

I'm 64 and still bench press 275lbs so am still doing ok. I weigh 190 lbs. I've been hitting the gym since I was 16. You are obviously doing something right but i think your overall fitness would improve by dedicating 2 workouts per week to core rather rather than weight training.

Yes, that is all very well, but what the ladies of cyclechat really want to know, of course, is:
who’s got the biggest ******?

 

[Drago]

I do of course. It even has its own specialist weight training and grooming regime.

 

[Drzdave58]

Yes, that is all very well, but what the ladies of cyclechat really want to know, of course, is:
who’s got the biggest *****?

You will need to start a new thread for that Moon Bunny.😉

 

[Moon bunny]

Wallet! I meant wallet you dirty-minded individuals!

 

[Drzdave58]

Wallet! I meant wallet you dirty-minded individuals!

So why then did u use asterisks my dear?😉

 

[CXRAndy]

I've got a home gym setup which does for me. Could always do with more kit but it's just not a necessity.

I do high reps low weight to keep in trim, an hold onto what muscles I have left.

I train a couple of times a week on between Zwift riding or ebike outdoors

 

[CXRAndy]

I was pondering adding some extra kit to my gym, maybe some home fabrication. Then my mouth started drooling over a cable machine.

While clicking on different pieces of kit. I came across an add-on for my squat rack. It wasn't the correct brand and specifically said only fits their squat rack. Mine looked very similar, the dimensions were almost spot on. I decided to risk it and adapt.

With a little bit of wood for a spacer and some longer bolts I've fitted, a cable pulldown and seated rowing add-on

I bought some extra bits, tricep rope, narrow grip row bar

Less than 10% of the cost of a full cable machine

 

[postman]

i joined Pure Gym in Meanwood on Monday.Met the trainer a walk about looking,and after an hour i was using two machines.Excellent coffee and snacks,i might even do some work next visit.