Official Middle Aged Fitness/Fatness/Lifting Thread
I'm considering designing my own lifting routine at this point focused on the fact that I've got a limited amount of time to dedicate to the gym that focuses on compound lifts but with limited reps. Something like a 3x3 with a few warm up sets and a staggered A/B/C routine that has 2 compound lifts per workout. Get in, lift heavy, get out.
Anyways, curious what has worked for others and figured a general lifting thread was called for after everyone beat their meat over bench pr's.
Comments
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Srkonglifts 5x5 is great, but if you read more on it beyond the routines, it's designed for novice lifters to rapidly build. Once you approach, it breaks down a bit. You can't add the weekly weight.
I did this one for several years. I modified the lower body exercises due to an injury though.
https://www.t-nation.com/training/blending-size-and-strength-20
Over the last five years, I've done this with some modification, might be closer to what you're looking for.
https://www.t-nation.com/workouts/20-minute-muscle-builder
If you want to go a vision quest sometim, try this
http://www.t-nation.com/free_online_article/sports_body_training_performance/hungarian_oak_leg_blast -
I don't lift bruh.
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I haven't lifted for years, but even when I did, I never did power sets. Mostly sets of 10-15. Now I mostly just do pushups, ab exercises, and dumbbells before running a few miles of hilly terrain (won't run flat stuff...fuck that I need my cute little sexpot butt).
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Yeap, I knew the limitations of skronglifts but figured it would be effective for 1) getting back into lifting after a break and 2) helping to fix my squat technique which needed improvement. It accomplished those two goals and now I'd like to take another step forward. Just kind of pondering which way to go.GrundleStiltzkin said:Srkonglifts 5x5 is great, but if you read more on it beyond the routines, it's designed for novice lifters to rapidly build. Once you approach, it breaks down a bit. You can't add the weekly weight.
I did this one for several years. I modified the lower body exercises due to an injury though.
https://www.t-nation.com/training/blending-size-and-strength-20
Over the last five years, I've done this with some modification, might be closer to what you're looking for.
https://www.t-nation.com/workouts/20-minute-muscle-builder
If you want to go a vision quest sometim, try this
http://www.t-nation.com/free_online_article/sports_body_training_performance/hungarian_oak_leg_blast
That second workout looks pretty close to what I'm looking for but I might add squats in somehow as a C workout. -
There's also thisUW_Doog_Bot said:
Yeap, I knew the limitations of skronglifts but figured it would be effective for 1) getting back into lifting after a break and 2) helping to fix my squat technique which needed improvement. It accomplished those two goals and now I'd like to take another step forward. Just kind of pondering which way to go.GrundleStiltzkin said:Srkonglifts 5x5 is great, but if you read more on it beyond the routines, it's designed for novice lifters to rapidly build. Once you approach, it breaks down a bit. You can't add the weekly weight.
I did this one for several years. I modified the lower body exercises due to an injury though.
https://www.t-nation.com/training/blending-size-and-strength-20
Over the last five years, I've done this with some modification, might be closer to what you're looking for.
https://www.t-nation.com/workouts/20-minute-muscle-builder
If you want to go a vision quest sometim, try this
http://www.t-nation.com/free_online_article/sports_body_training_performance/hungarian_oak_leg_blast
That second workout looks pretty close to what I'm looking for but I might add squats in somehow as a C workout.
https://stronglifts.com/madcow-5x5/ -
Hence, fitness/fatness, I'm currently doing a lot of HIIT/Tabata jump rope to improve my cardio and holy shit, it's killing me.YellowSnow said:I don't lift bruh.
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From reading and personal experience, if you're pressed for tim and can only get in a single lift, do heavy deads.
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This was definitely missing from the bench thread. Do deds or GTFO with lift haught talk.GrundleStiltzkin said:From reading and personal experience, if you're pressed for tim and can only get in a single lift, do heavy deads.
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I hate deads before & during, love them after.UW_Doog_Bot said:
This was definitely missing from the bench thread. Do deds or GTFO with lift haught talk.GrundleStiltzkin said:From reading and personal experience, if you're pressed for tim and can only get in a single lift, do heavy deads.
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LOL lifting. I do Crossfit bruh.
