I finally registered today after lurking around for about a while and I have a question regarding a good starting routine for an ďolderĒ (45 yrs old) first timer to gain a little size. Iíve always been fairly thin at 5í-8Ē and 164 lbs and Iím looking to gain some upper body size.
I joined a gym at the first of the year after I quit smoking and for the last three months Iíve been doing the Nautilus routine they suggested. It consists of a total body workout of 18 exercises on 16 machines, 2 sets of 15, every other day. So far Iíve actually been pretty happy with the results. Iím starting to tone up nicely. Iím currently at 176 lbs and Iím guessing half of the gain is stop smoking weight around my middle.
Now that Iím actually enjoying lifting I might as well make my body look like I want it to. As I was reading the forums I kept seeing the same thing, if you want size, lift heavy. So for the last few weeks Iíve been experimenting on the hammer strength machines with a couple of warm up sets, then 2 sets of 4-6 reps as heavy as I can with good form on a few on the major muscle groups.
Now that you have a little background here are the questions. Iím think of splitting my routine to 2 on, 1 off, 2 on, 2 off because it seems it is taking me longer to recover on the muscle groups Iím lifting heavy on. Does this make sense? Right now Iím only doing it on bench, cable row, overhead press, triceps & biceps. And if I need to split what would be a good breakdown of which exercises on which days? Or am I completely way off track and need to rethink everything. Thanks
i think you would be much better off with a routine from the site...
these routines are simple and effective, i would start out with the WannaBeBig routine...
free weights are much better than machines, so try and stick with them instead...
Weight: 140lbs June 2012
jmiller, read my blog. I'm the same age as you and I can assure you, what you want is within your grasp, but you are going to have to re-think the machine workouts. You started, and that's great - but it's time to get away from these contraptions and let your body move the way IT wants to, not the way the machines want you to.
Are you working legs at all?
I just glanced at your blog. I bookmarked it and will look again when I have a lot more time to spend. To answer your question, about a third of what they have me doing is legs. Thank you for the responses.
Built, thanks for the link. I've been reading a lot on there. I started the BGB routine tonight.
stick to free weight and the three compound lifts i myself am 45, started lifting at 44 and stuck to free weights our bodys dont respond quite as fast but still you will gain size. stick with it you will get there 5'9 193 bench 250 squat 265 deadlift 380
Well, okay - hyperbole. I'll be 45 in June.
I'm still in the figuring out stage of the routine. A lot of the exercises I've never done before so it is taking some time to get the proper amount of weight with correct form for the required number of sets. I'm almost ready, so the 14th will be the actual start date when I can just go and lift.
Thanks again Built. I've spent so much time reading your blog. I think I've finally got a handle on the diet now too.
In the medical field I seriously am always recommending weight training to older patients...now I have yet another reason to recommend your site.
So when are you gonna update the pics anyway?
i think you could also greatly benefit from a full body routine that has your squat frequency higher... 2-3x per week.
Wait...I just now noticed you were from the Ky...