Hey Chad or anyone with advice to lend
I’m a 50 year old dude currently going through the 3 day total body program. Seeing real changes for the first time in my life after years of experimenting. After the 8 weeks are up do you just start over again and repeat?
Thanks
In a word yes. What were you goals for week 8, have you already decided on your goals for week 16, 24, 32 etc?
I like to treat a year’s training as a game of snooker, or chess. I plan ahead, after a while you become able to work out ways in which you can quickly change your game without blocking your ultimate goal.
I also have to factor in family and work commitments, even my budget for supplements, expensive meat etc.
My current goals for this year included certain bench marks which are spread out from now until Christmas. I’ve just finished week 5 of my 12-week routine. I’m due a de-load week between now and week 12. After that I’ll start-over. Obviously your week 1 weights/intensity are higher than the previous cycle’s first week.
I tend not to follow any of the more famous periodization routines to the letter, I’m happy trusting my instincts these days. But I still follow the essential principles of periodization, if only to prevent burn-out and injuries.
good luck with your training
I?m over 60 and I?ve been using this full body workout 3 days a week for years. Years ago I tried split routines but my time was limited and couldn?t workout 5 or 6 days a week. Also I never recovered adequately nor made the progress everyone else seemed to make.
I made great progress with this system. I vary my exercises and amount of sets every 4 to 6 weeks. I?ll go heavy with low reps, and I?ll go light with high reps. I?ll interject super sets, drop sets, rest pause, super slow, I?ll hold the muscle at the peak contraction and lower very slowly and anything else I can to confuse my muscles from getting used to what I am throwing at them.
On another note, using this system for years has kept me injury free. My friends are always complaining about muscle tears, rotator cuff problems, and back soreness. Some have had knee replacements and torn meniscus.
I plan to keep doing this and staying as young and injury free for the rest of my life.
By the way, I train in my garage and sometimes go to a local gym to use equipment I don?t own.