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Have you tried “time under tension”. Works well with lower weight. Shoot for a 60 second set, with each rep taking 5-6 seconds to complete. You can split the time evenly between the eccentric and concentric phase. Or spend five seconds on the eccentric phase and the explode up.
i follow a hypertrophy expert named chris beardsley pretty religiously. he knows his stuff. a lot of it is really the nitty gritty science of muscle building but he puts out plenty of info on how to apply that in the real world to most efficiently and effectively build muscle. here's a link to his patreon, you don't have to subscribe/pay to get the vast majority of his content. he's on instagram and X, too.I’ve been lifting a lot- push/pull/leg split with dumbbells and bands at home. I have the Bowflex adjustable dumbbells that go up to 50 pounds. I’m going for hypertrophy and target the 10-15 rep range, so that’s heavy enough for now.
I got a rowing machine last year which is a fantastic torture device.
I played yesterday for around 1 1/2 hours. Hadn't really played since December except with coaching my son's rec league team at practices. I was rusty but still able to get up and down the court. I turned 50 last October. Most of the guys were in their 30s and 40s.There's nothing better than a good basketball sweat. During my offseason I try to play 1-2 times per week, but I'm really careful about injuries (over 50).
Really miss the day when you could go play 2 hours several times a week.
My personal trainer is the reason I lift three to four times a week, even though only one of those is with him.If you an afford it, consider getting a personal trainer. It can structure the reentry into fitness and really help build the habits.
I played yesterday for around 1 1/2 hours. Hadn't really played since December except with coaching my son's rec league team at practices. I was rusty but still able to get up and down the court. I turned 50 last October. Most of the guys were in their 30s and 40s.
Just finished up one of my favorite least favorite full body routines - 100 burpees
Been a while but started them back up last week. Good for when pressed for time
Goal is 10 mins without feeling like dying. Today was an uncomfortable 11:30
I’m doing a bulk for the first time in my life. Not religiously tracking calories but making sure I hit protein goals every day. Never thought I’d say it but I’m sick of eating and look forward to getting the cut started in April. But on the positive side my wife told me unprompted that my delts look big![]()
What's your calorie and protein goals?
I've never bulked like that either (and no need on my current 1x week split) but sure I could benefit from one with the right routine
I completely understand what you mean. I'm pretty sure I've become obsessed with calories/macro intake, which I'm starting to try to get over. I track everything I eat on an excel sheet. I average around 85 g fat, 370 g carbs, 175 g protein per day (weekly averages). I pretty sure it's not good mentally to be so obsessed over my food intake, but I'm afraid of slipping back into being unhealthy and overweight. I have also been trying to not burn a shit-ton more of calories than I need to. I used to walk, on top of intense training 5 days / week, around 15 - 20K steps / day. It got to the point where I was sore, A LOT. Legs were always tired, etc. I cannot tell you how worried I get when I decide not to take a walk in between meals. But, I feel like it's getting easier to do so...it also helps that the scale is not moving upwards, but, once again, I would like to be less worried about that as well.I’m 5’11 and 175. Been shooting for roughly 2800-3000 calories per day and at least 140 grams of protein. I spent a lot of time trying to stay skinny for running and cycling for many years and honestly probably had some disordered eating during that time, so I don’t track everything exactly- I’d fall back in to those habits and drive my family crazy. But I do weigh out the protein portions of my meals to make sure I’m hitting that threshold.
I’m 5’11 and 175. Been shooting for roughly 2800-3000 calories per day and at least 140 grams of protein. I spent a lot of time trying to stay skinny for running and cycling for many years and honestly probably had some disordered eating during that time, so I don’t track everything exactly- I’d fall back in to those habits and drive my family crazy. But I do weigh out the protein portions of my meals to make sure I’m hitting that threshold.
I completely understand what you mean. I'm pretty sure I've become obsessed with calories/macro intake, which I'm starting to try to get over
Below are the macros from my trainer. I'm 6'3 or so...not quite 6'4. I weigh 240.
Work 3 days a week with a personal trainer for strength. Do 10k to 12k steps per day usually including a 3 to 4 mile walk with the dogs.
Not a big fan of cardio either though it feels good when I’m done. What helps me push though it is my playlistFind that the right song/s put me in the mood to keep pushing and/or make me forget I’m doing monotonous cardio ha. Have a weights playlist and a cardio playlist. Find both a big help with the mental side.