No, now want to gain a few pounds and eat 100-150 grams carbs a day
Every month a change. Usually 8-12
I Change my training every 4-5 weeks or so. Currently upper/lower body split
I live about 30 miles from my gym so I workout full body 3 times a week and was using machines for speed , just recently I’m starting some free weights again . I probably did stick with the same routine too long . Problem , wake up 1-2 in the morning with throbbing pain in my joints that I didn’t have in my 40’s. Other than that I feel and look better than when I was 40. My workout I go heavy to failure, an average of 20,15,10, reps per set and 3 sets per exercise rest about a minute between sets , takes about 2 hours, read some things about split and full body, split seems to be better for people on gear , peds full body for natural because of the anabolic effect , who knows 
Two hours is way too long. Therefore you’re better off with 2 Upper Body and 2 Lower Body workouts a week.
That’s what I would love to do , but wouldn’t that require 4 times a week and I’m limited to 3
1 Like
You can train Upper Body for instance on Monday, lower on Wednesday, upper Friday and then again lower on Monday and so on. Mike Mentzer made his progress this way.
1 Like
I have to agree with bernhard. Splits being for PED users and full body being for naturals is super controversial and far from 100% universally accepted.
Upper/Lower over 8 days or even Push-Pull-Legs, like in this article are good too.
1 Like
I may have to try this . Have you done any reading on this subject, the science shows that you fall off the androgenic effect one day after you work that body part when your natural, then you hit it again , so Monday, Wednesday, Friday when your on peds your in an androgenic state all the time so a split routine works because you can hammer the crap out of that body part and still recuperate. My problem is I’m not recuperating, and might be I’m doing too much in one workout like you said, so I might go to split for a while and see what happens, trying not to blame this on age .
What type of natural supplements do you take if you don’t mind. My list is long
When I was my 40’s and 50’s I always did split , since I retired the full body workout is what I’ve stuck with , there was no problem until I increased the intensity, I’m limited to 3 days a week because of the distance to my gym. My workouts consist of — stationary bike 5 minutes,mostly hill clime , 2 sets seated bench, 2 sets bench , 3 sets seated machine row ,2 sets cable row , 3 sets machine fly’s, 3 sets wide grip behind the neck pull downs ,3 sets cable triceps push down, 3 sets Scott curl , 3 sets dumbbell pullover, 3 sets machine Scott curl, 3 sets machine triceps extensions, 2 sets body weight wide grip chins , 3 sets thigh curl , 3 sets leg ext., 3 sets legpress , 2 sets squats, 2 sets of 30 dips toes forward, 3 sets of rear delt machine , 2 sets of seated machine press
That’s definetly a lot to get to in 1 day, no wonder you’re in there 2 hours.
Too much probably
Your body is telling you it’s too much. You’re telling us it’s too much. I’m having trouble understanding why you’re having trouble implementing?
You really only have a few options:
- Do less work (fewer sets, reps, etc)
- Do fewer movements (drop exercises)
- Compress your training (supersets, shorter rests)
The last one is probably not an option as it requires more fitness and you’re struggling now.
Now how you slice and dice things is your call. How you respond and how I respond and how the people (probably not enough to get accurate results from - and likely a population that isn’t you) who fit within the norms of the studies you read is going to different, probably very different.
I’d say to you, keep an open mind and try trying. You might be surprised what happens. It feels like what youve read is backing you into a corner from which you can’t move. Use the studies to guide you, not golden rules that you get thrown in jail for breaking.
1 Like
I’ll give it a shot , my mind tells me constantly to do that , but when in the gym my ego takes over unfortunately
Just remind yourself where your ego lands you if it takes over. All it takes is walking out the gym.
1 Like
Looking at your routine, you could make some easy changes without altering your schedule. Keep the full body set up, just adjust the work load.
You’ve got chest/horizontal pressing, and overhead pressing as well as vertical pulling and horizontal pulling. Plus arms.
You could easily do chest/horizontal presses and rows plus squats 1 day and overhead presses and pulldowns/chins plus leg press on the second day. Then alternate.
Or
You’ve got 2 exercises for every “movement pattern” or “muscle.” You could do 1 set of exercises for every body part one day, and the 2nd group on the other day. Then alternate.
Doing them all is a lot to recover from. But if you divided them up, you could still get the muscle-synthesis timing you want.
Also, look at your exercise selection. Wide chins, wide pull ups. Scott curls one way, Scott curls another way. Tricep extensions and then other Tricep extensions. Mix up those movements a little. If you’re doing wide chins, try narrow grip or neutral grip or underhand grip pulldowns instead of wide pulldowns. Instead of 2 kinds of Scott curls, try hammer curls or reverse curls. Something with a different grip. Rather than pound your joints with the same movement/motion every time mix your grips or hand positions to work all the ROM or “all the sides” of your joints.
Many of the lifts you are using are also notoriously tough on the joints. I don’t want to talk you out of behind the neck pulldowns or leg extensions or Tricep extensions or preacher curls. But some guys Totally avoid All those moves because they inflame and irritate their joints. To do all of them, 2 different ways, 3 times per week is a Highly Unusual plan.
Basically, you don’t have to worry. You don’t have to blame the issues you’re having on your age! Your program is especially hard on your joints.
1 Like
At first I was thinking not to change anything but the intensity, you have a good idea , I have to do something, I’ve been doing this for 55 years and can’t get away from it , like a drug addiction. I always had good results with split routines but worked out 4-5 days a week. I’m going to try and see how it works, never had this problem before, but never did this type of routine before. Thanks
I can understand the problem with preacher curls-brach problem- triceps extension-elbows-behind the neck pull downs-shoulders. What would you substitute for them again?
For curls, maybe some kind of dumbbell curls so you can adjust the wrist/shoulder/elbow position a little. You could do them strict, laying back on an incline bench. Or maybe a little looser in form with standing hammer curls. Really whatever you like to do, just not locked into that same elbows close together, super extended position every time.
For triceps you can use the rope handle or grip underhanded, or go 1 arm at a time. Just minor adjustments to avoid moving exactly the same way every time.
Or do your extensions with dumbbells on a decline bench. Change up the angles a little.
Also there are PJR which my TNation bros just recently got me into. They are a little easier on the elbows.
For pulldowns, again whatever grip or hand position or handle you like. Just not behind your neck. Wide Grip to the front with elbows wide. Neutral close grip pulled to sternum. 1 arm at a time with an almost underhand grip.
You can pick stuff you like and that is easy to do or set up in your gym.