Advice on weight training
Discussion
I have been doing some weight training for a couple of months now using my newly aquired multi-gym, ( weider pro 5500 ), and i would like your opinions or suggestions about what I am presently doing and ways to improve.
I'm 52 years young, 6'2" and weigh 16stone, and my aims are to tone up, build a bit of muscle, and basically try to stop what happens to all of us as we get older, I know it's going to be more difficult at my time of life but I would still like to think that improvements can be made, here is what I am doing at present:
Work out every other day, warm up by punch bag work, ( approx 10 minutes ).
Chest press -- 50kg 3 sets of 5 reps.
Lat pull down -- 50kg 3 sets of 5 reps.
Butterfly -- 40kg 3 sets of 5 reps.
Tricep pull down -- 40kg 3 sets of 5 reps.
Bent row. -- 40kg 3 sets of 5 reps.
upright row -- 40kg 3 sets of 5 reps.
Bicep curls -- 20kg 3 sets of 5 reps
Warm down by stretching for about 5 mins.
Also do a daily fast walk of a bout 3 miles, taking in a very steep hill, this gets the old ticker going and legs/lungs feel well worked out by the top.
As I said, any suggestions as to how to improve/change this routine would be most welcome.
Thanks.
I'm 52 years young, 6'2" and weigh 16stone, and my aims are to tone up, build a bit of muscle, and basically try to stop what happens to all of us as we get older, I know it's going to be more difficult at my time of life but I would still like to think that improvements can be made, here is what I am doing at present:
Work out every other day, warm up by punch bag work, ( approx 10 minutes ).
Chest press -- 50kg 3 sets of 5 reps.
Lat pull down -- 50kg 3 sets of 5 reps.
Butterfly -- 40kg 3 sets of 5 reps.
Tricep pull down -- 40kg 3 sets of 5 reps.
Bent row. -- 40kg 3 sets of 5 reps.
upright row -- 40kg 3 sets of 5 reps.
Bicep curls -- 20kg 3 sets of 5 reps
Warm down by stretching for about 5 mins.
Also do a daily fast walk of a bout 3 miles, taking in a very steep hill, this gets the old ticker going and legs/lungs feel well worked out by the top.
As I said, any suggestions as to how to improve/change this routine would be most welcome.
Thanks.
Your routine looks good, if the multi gym has any leg exercises then you could add them to your workout.
You are doing 3 x 5 but I would change this to 3 x 10
To see your progress make sure you are strict on rests between sets ie 1min, and then use progressive failure.
Progressive failure = once you can do all three sets of ten, increase weight or reps.
It sounds simple but it is effective for logging progress
bailey1966 said:
What happens if I can't complete all 10 reps, is it just do as many as possible, ( until failure ), then over time it will increase naturally.
Use a weight that you can perform 10 reps with good form, on the second set you might get 8 and then the third set 7.Over a few workouts as you get stronger you will see the progress, this is why keeping the rest times the same is important.
Example
10/8/7
10/9/9
10/10/8
10/10/10 = time to up the weight or increase reps
I hope this makes sense.
Ben
Ben
If you want to build mass, you need to do 3 sets of 6-8 reps, but with a heavy weight that will make you near fail on the last rep. (Build up to this gradually to avoid injury)
If you want to tone up and increase definition, then 3 or 4 sets of 12 reps would be better.
Just bear in mind that at 52 it is going to take a lot longer to see results than a younger man, so don't get disheartened after the first month.
Make sure you keep varying the routine and upping the weight/reps to keep progressing.
Altering your diet will also help and make sure you get plenty of rest and sleep.
If you want to tone up and increase definition, then 3 or 4 sets of 12 reps would be better.
Just bear in mind that at 52 it is going to take a lot longer to see results than a younger man, so don't get disheartened after the first month.
Make sure you keep varying the routine and upping the weight/reps to keep progressing.
Altering your diet will also help and make sure you get plenty of rest and sleep.
First of all your routine is not "good" by any means but could be made acceptable with a few changes:
1. You need to train legs (quads AND hamstrings) if your multigym allows it.
2. Forget upright rows they are rotten on the shoulders
3. You have no vertical pressing movement (shoulder press of some kind?)
Rather than do the same workout every other day I would split it into a Push/Pull routine and hit the relevant bodyparts with way more volume than just 3x5 per exercise. I do not know what exercises are possible with your setup BUT (assuming no possibility for legs) I'd do:
Push (workout 1)
Chest press
Shoulder press
Tricep pulldown
Pull(workout 2)
Lat Pulldown
Horizontal row
Bicep curl
Compound movements I'd do 5-6 sets per exercise, the arm isolations 3-4 sets max. Don't overthink sets and reps, just work hard and push yourself. Generally speaking aim for between 4 and 20 reps on the compounds and 10-30reps on the arm isolations. Every set should be performed to near failure. Don't stop just because you've completed x number of reps. I'd start light (say 20reps) on the compounds and add weight each set. Arm stuff it doesn't really matter but its better done for higher reps.
With machine-weights you should think about "feeling the muscle not the weight". i.e strict form really focusing on isolating the targeted muscle group (and destroying it!). Obviously you need progression in your weights but adding weight at the expense of effectively isolating the right muscle groups will have less benefit in terms of muscular hypertrophy.
95% of people I see lifting weights are wasting their time because they don't push themselves hard enough and don't lift in a manner conducive to what they're trying to achieve.
Any other q's just shoot.
EDIT: the idea that you "build mass" in certain rep ranges and "tone-up" in others is horse-s
t. Just saying.
1. You need to train legs (quads AND hamstrings) if your multigym allows it.
2. Forget upright rows they are rotten on the shoulders
3. You have no vertical pressing movement (shoulder press of some kind?)
Rather than do the same workout every other day I would split it into a Push/Pull routine and hit the relevant bodyparts with way more volume than just 3x5 per exercise. I do not know what exercises are possible with your setup BUT (assuming no possibility for legs) I'd do:
Push (workout 1)
Chest press
Shoulder press
Tricep pulldown
Pull(workout 2)
Lat Pulldown
Horizontal row
Bicep curl
Compound movements I'd do 5-6 sets per exercise, the arm isolations 3-4 sets max. Don't overthink sets and reps, just work hard and push yourself. Generally speaking aim for between 4 and 20 reps on the compounds and 10-30reps on the arm isolations. Every set should be performed to near failure. Don't stop just because you've completed x number of reps. I'd start light (say 20reps) on the compounds and add weight each set. Arm stuff it doesn't really matter but its better done for higher reps.
With machine-weights you should think about "feeling the muscle not the weight". i.e strict form really focusing on isolating the targeted muscle group (and destroying it!). Obviously you need progression in your weights but adding weight at the expense of effectively isolating the right muscle groups will have less benefit in terms of muscular hypertrophy.
95% of people I see lifting weights are wasting their time because they don't push themselves hard enough and don't lift in a manner conducive to what they're trying to achieve.
Any other q's just shoot.
EDIT: the idea that you "build mass" in certain rep ranges and "tone-up" in others is horse-s
t. Just saying.Edited by HonestIago on Thursday 8th December 14:02
OP - it seems that people have different points of view about what's best for you. Perhaps it would be best for you to consult a personal trainer to get them to assess you and design a training plan to best meet your targets.
Everyone will swear by what they have found to work for them, but this won't neccessarily work for everyone.
Dismissing other peoples methods as horse st seems a little childish when it may very well be the best thing for that individual. Just saying!
Everyone will swear by what they have found to work for them, but this won't neccessarily work for everyone.
Dismissing other peoples methods as horse s
t seems a little childish when it may very well be the best thing for that individual. Just saying! bmw535i said:
OP - it seems that people have different points of view about what's best for you. Perhaps it would be best for you to consult a personal trainer to get them to assess you and design a training plan to best meet your targets.
Everyone will swear by what they have found to work for them, but this won't neccessarily work for everyone.
Dismissing other peoples methods as horse st seems a little childish when it may very well be the best thing for that individual. Just saying!
I apologise if I came across as childish but I just can't stand the perpetuation of weight-training "truths" that really aren't. Everyone will swear by what they have found to work for them, but this won't neccessarily work for everyone.
Dismissing other peoples methods as horse s
t seems a little childish when it may very well be the best thing for that individual. Just saying! The last thing I would do in the OPs position is consult a personal trainer, most of them are small and weak and the "qualifications" they have aren't worth the paper they're printed on. Only pay any attention to a personal trainer if they have an aspirational physique in your opinion, no point otherwise.
You talk about what "works" for different people, fact of the matter is most people have no idea what "works" and this is reflected in their physique. There are absolutes which DO work for everyone, people aren't as different as they like to make out.
HonestIago said:
I apologise if I came across as childish but I just can't stand the perpetuation of weight-training "truths" that really aren't.
The last thing I would do in the OPs position is consult a personal trainer, most of them are small and weak and the "qualifications" they have aren't worth the paper they're printed on. Only pay any attention to a personal trainer if they have an aspirational physique in your opinion, no point otherwise.
You talk about what "works" for different people, fact of the matter is most people have no idea what "works" and this is reflected in their physique. There are absolutes which DO work for everyone, people aren't as different as they like to make out.
Ok you're obviously right. I've no intention of arguing it any further, but I'll just stick to the regime I use which has worked for me if it's all the same to you. The last thing I would do in the OPs position is consult a personal trainer, most of them are small and weak and the "qualifications" they have aren't worth the paper they're printed on. Only pay any attention to a personal trainer if they have an aspirational physique in your opinion, no point otherwise.
You talk about what "works" for different people, fact of the matter is most people have no idea what "works" and this is reflected in their physique. There are absolutes which DO work for everyone, people aren't as different as they like to make out.
The one constant in training that works is intensity IMO
If i was going to be more critical of the OP's routine i would suggest selling the multi gym, get a bench and do the big 5, but reading his post i don't think he is looking to go down that road.
full body
splits
gvt
HIT
it all works but what suits the OP best?
You could also check out articles like this one
http://www.muscleandfitness.com/training/other/wor...
http://www.muscleandfitness.com/training/other/wor...
bmw535i said:
HonestIago said:
I apologise if I came across as childish but I just can't stand the perpetuation of weight-training "truths" that really aren't.
The last thing I would do in the OPs position is consult a personal trainer, most of them are small and weak and the "qualifications" they have aren't worth the paper they're printed on. Only pay any attention to a personal trainer if they have an aspirational physique in your opinion, no point otherwise.
You talk about what "works" for different people, fact of the matter is most people have no idea what "works" and this is reflected in their physique. There are absolutes which DO work for everyone, people aren't as different as they like to make out.
Ok you're obviously right. I've no intention of arguing it any further, but I'll just stick to the regime I use which has worked for me if it's all the same to you. The last thing I would do in the OPs position is consult a personal trainer, most of them are small and weak and the "qualifications" they have aren't worth the paper they're printed on. Only pay any attention to a personal trainer if they have an aspirational physique in your opinion, no point otherwise.
You talk about what "works" for different people, fact of the matter is most people have no idea what "works" and this is reflected in their physique. There are absolutes which DO work for everyone, people aren't as different as they like to make out.
I can understand everyone has different needs, and therefore they require different exercise routines, so i suppose you have to find what ever suits you, and gives you the results you're looking for.
I know it's going to take longer to get any results at my age, but just doing the above has made me feel a lot better already, and, has actually given me more definition than before, but i will change my reps.( increase), and i will go to the point of failure on some exercises, to see if this gives me what i am looking to achieve.
Do you think that 1 day on and 1 day off is still ok. or should i have more rest time between exercise days, also, forgot to add. i also have dumbells and barbells with free weights to use for isolated muscle groups, if you think I should incorporate these into my regime.
Thanks for all the replies so far.
I know it's going to take longer to get any results at my age, but just doing the above has made me feel a lot better already, and, has actually given me more definition than before, but i will change my reps.( increase), and i will go to the point of failure on some exercises, to see if this gives me what i am looking to achieve.
Do you think that 1 day on and 1 day off is still ok. or should i have more rest time between exercise days, also, forgot to add. i also have dumbells and barbells with free weights to use for isolated muscle groups, if you think I should incorporate these into my regime.
Thanks for all the replies so far.
bailey1966 said:
I can understand everyone has different needs, and therefore they require different exercise routines, so i suppose you have to find what ever suits you, and gives you the results you're looking for.
I know it's going to take longer to get any results at my age, but just doing the above has made me feel a lot better already, and, has actually given me more definition than before, but i will change my reps.( increase), and i will go to the point of failure on some exercises, to see if this gives me what i am looking to achieve.
Do you think that 1 day on and 1 day off is still ok. or should i have more rest time between exercise days, also, forgot to add. i also have dumbells and barbells with free weights to use for isolated muscle groups, if you think I should incorporate these into my regime.
Thanks for all the replies so far.
One day on and one day off is fine and would work well with the split I proposed as you'd have 4 days before working the same muscles again ie:I know it's going to take longer to get any results at my age, but just doing the above has made me feel a lot better already, and, has actually given me more definition than before, but i will change my reps.( increase), and i will go to the point of failure on some exercises, to see if this gives me what i am looking to achieve.
Do you think that 1 day on and 1 day off is still ok. or should i have more rest time between exercise days, also, forgot to add. i also have dumbells and barbells with free weights to use for isolated muscle groups, if you think I should incorporate these into my regime.
Thanks for all the replies so far.
Day 1: Push
Day 2: Off
Day 3: Pull
Day 4: Off
repeat
Do you have a bench? Is it adjustable? What about a rack? How much weight have you got for your barbell and what size dumbbells have you got? If you answer these I can be more specific in my recommendations (if you want).
Just to say that I have just exercised using the improved number of reps. and by christ does it tell, i must have just been playing before.
I will have look down the garage in the morning to see what total free weights i have, and I would very much appreciate any help or tips you can give me, I don't have a bench anymore, sold it when I bought the multi-gym.
I will have look down the garage in the morning to see what total free weights i have, and I would very much appreciate any help or tips you can give me, I don't have a bench anymore, sold it when I bought the multi-gym.
RemainAllHoof said:
Lots of guys in my gym over 52 who are quite frankly immense.It's funny there is a 61 year old dude who out-lifts me for fun, it makes me laugh.
HonestIago said:
FFS where did I critisise your "regime"???! I don't even know what it is. ALL I am saying is that what you said about there being different rep ranges for "building mass" and "toning up" is wrong. A muscle grows or it does not. "Tone" is a ridiculous concept but pertains to bodyfat levels not muscular development.
I have not used the word criticise. You think what I said is wrong, I think it's right. Meh!!I'll carry on doing what I do - it works for me. I really don't see the need to start explaining in depth about muscle build up and different ways of exercising them - it will be lost on you.
HonestIago said:
One day on and one day off is fine and would work well with the split I proposed as you'd have 4 days before working the same muscles again ie:
Day 1: Push
Day 2: Off
Day 3: Pull
Day 4: Off
repeat
Do you have a bench? Is it adjustable? What about a rack? How much weight have you got for your barbell and what size dumbbells have you got? If you answer these I can be more specific in my recommendations (if you want).
I have only got about 40kg of free weights left, sold most with the bench, but if it's worth it then I can easily buy some more.Day 1: Push
Day 2: Off
Day 3: Pull
Day 4: Off
repeat
Do you have a bench? Is it adjustable? What about a rack? How much weight have you got for your barbell and what size dumbbells have you got? If you answer these I can be more specific in my recommendations (if you want).
Keep experimenting with a variety of different exercises and routines as already mentioned. Find out what works for you, keep suprising your muscle groups with new exercices. Keep in mind your goals, minimise your rest periods between sets, try resting a max of 90 secounds before doing next set, keep the chap to a minimum you can do this after your session. Setting out your routine for the week helps to keep you focussed on the outcome you are aiming for. Enjoy.
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