OK had some major life challenges, serious and permanent illness of sister and father passing away, but still going to gym. Strange but going to gym has become more important for therapeutic reasons. however I do have a few bits of advice for fellow masters gym rats lol. First 3 x 5 is more than enough to seriously increase strength. four lifts are enough to become stronger if they are good lifts. I mean exercises. one exercise a day done strictly and intensely is enough. I have not dieted and have just done enough cardio and flexibility for health, but have increased my strength in these lifts by between 80 and 100% since starting. I am now moving to 5 x 5 which is no beginner program but an intermediate regime. I intend to do 5 x 5 for three months, and am going to tighten diet now. I hope to put on a little muscle and condition myself for a muscle building program in spring.
Sorry for your loss.
Good luck on your new program
Thank you, and I hope I can help some people here!
Right, some time down the road, training the same way except have moved on to 5 x 5 scheme, I will write more in future. Careful, dull, unexciting moving forward has made me a lot stronger and helped with stress and depression. No weight loss, and have not started diet yet lol, but feeling good so far. No injuries as I am careful and gradual in my progress.
OK on 5 x 5 now, same as before though, lots of major stresses recently, illnesses of family members and bereavement. Training for mental health purposes as much as physical. I have noticed a change at last, arms and shoulders have thickened, interesting because I have not trained either directly. All well and good.
Update, no real news except the one lift a day, four days a week, five by five takes patience, still working, injury free, and slow steady gains. thatās all, Leo
I would focus more on nutrition at this stage. Once you get on a good nutrition plan, I would go for light full body workouts EOD for a while. Then drop to a split when your body tells you youre ready. My dad told me for years to do lighter weight and slower reps and focus on actually flexing that muscleā¦it has done wonders for me having a laundry list of football injuries. Good luck, dont give up!!
Thanks!