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For years now I've been focusing on squat, standing press, and (when my elbows heal) pull-ups. My variation are pause squats (3 seconds down, 2 seconds hold, up fast), front squat, and now overhead squat. My variation for the standing ("strict press") is bench press, which I do 1X a week. I try to run 1X a week, sometimes 2X, but I'm inconsistent. I normally do 1X a week of deadlifts and ring rows but I have an elbow flare-up at the moment. I do the three main ones (squat, press and pullup) 3X a week. No push day, no pull day, every workout is squat day. No machines -- evah! No curls. None of that. I do a small amount of accessory work for core, forearm muscles, and neck muscles, as well as PT work. I also spend a LOT of time warming up, probably 30 minutes. I'm in my lower 40's and recently tested with pretty solid testosterone of 670, and bloodwork is all good. I look way younger for my age. I also do intermittent fasting (really just skipping breakfast). I do drink, however. There was a period when my gym closed during the pandemic and I had no alternative. I had to take a couple months off. Well, the muscles remained muscles (which does not happen so much with bodybuilders, who tend to get their muscles convert to fat pretty quickly), and after a few months I'm back to squatting pretty decently (I can do 1.6X my bodyweight for 5x5). I absolutely recommend strength training for the older guy. Especially the PC nerd older guy. I plan to continue weight training but cut out 1 day and instead learn proper calisthenics. |