Limited options?

[thegingerone]

The wrong side of fifty but reasonably fit, at home in a shed I have a wobbly bench, and old squat rack and a dip station. I can't see me being back at a gym anytime soon so any buff dudes out there throw me some suggestions on a routine?, and I know nutrition is a big one which is doable in week but weekends are (almost) impossible to discipline. Supps?, is it too late? Clearly this is a Monday morning blues plea but I intend to pursue the dream, any and all input appreciated,

Hope you're all well BTW,

Ginger

[Bob-iylho]

Set of gym rings, amazing piece of apparatus.

[tattarrattat]

Been a long time since I was buff, but in the past, I've had quick results by excluding bread and refined sugars, and doing a few dozen chin ups every day.

[smn159]

What are you looking to achieve?

[thegingerone]

I'm hoping to achieve a little more size (arms/chest), I'll never have abs but I'm fine with that, bigger legs is on the wishlist too. I can fit in 2-3 HIIT sessions in a week too. Just an overall buffness if that's an appropriate descriptor?

[Dan130i]

HIIT won't really do much for muscle growth but can be good for cardio/fitness.

For muscle growth (rather than overall strength or fitness) you want to train each muscle group at least twice a week roughly in the rep ranges of 8-15.

Make sure you progressively overload so increase the weight or reps or sets each week so you're lifting slightly more. Eventually you'll plateau and need a deload week but after that, get back on it.

Have a look at this website. There's a lot on it but it's like a bible for muscle growth. https://renaissanceperiodization.com/hypertrophy-t...

And don't cut carbs or refined sugars. Why do people still think this is the way!? Carbs will actually give you energy to help you train harder = more muscle....

Also eat plenty of protein. 1.8g per kg you weigh as a minimum.

[thegingerone]

Thanks Dan, had a pek at the site you suggested. Quite a gem there, loads of info.

[Burrow01]

Try something like Stronglifts 5x5 - looks pretty made for your set up