What are current strategies for strength training and muscle growth?

[dyna mo]

sets? reps? train to failure? bro split? stretch mediated hypertrohy? rest? etc.

seems like a lot of new research is out.

[Huggles]

Pick thing up, lift thing, put thing down.

Do until tired?

[TheLegacy]

at my age not a great deal outside of playing with my kids and lifting them up and doing household maintenance. I'm more focused on keeping healthy for my remaining years and I don't think muscle growth has anything much to do with that

[VikingMan]

Take at least 2 long baths each week with 3 cups epson salt. 1 cup borax, and one cup baking soda. You detox and soak up magnesium and boron. Get ready for morning boners. Take a zinc supplement. I eat two chewable wafers of zinc+ vitamin c from Trace Minerals brand. Again, you will pop boners in the morning.

I’m bed no later than 9:30 and wake up no later than 6 am. Get outside in the morning before you do anything else.

Cut out all enriched wheat flour. Organic and sprouted wheat only.

Find a supplier of fresh organs. Eat a half a beef heart each week. No need for supplements on weeks you do this.

Drink spring water.

GOAT milk from a local farm. Visit the farm and pet the baby goats. Throw some cash around to the farm workers. Life is good.

[777]

Do morning runs and watch your diet.

[Retiree]

Originally Posted by TheLegacy

at my age not a great deal outside of playing with my kids and lifting them up and doing household maintenance. I'm more focused on keeping healthy for my remaining years and I don't think muscle growth has anything much to do with that

Muscles has to do with everything...without muscle you wouldn't be able to move, so muscles definitely help with longetivity, up to a certain point, of course and not getting them with the help of hormones or drugs. If you have any kind of pain in the older years, its because of lack of resistance training and a healthy way of life in general(food, sleep, etc).

And as far as training strategies...the same things that worked 50 years ago, still work today. Just most people today take some kind of drugs(hormones, test, etc), even teenagers, but you won't see those in the gym in their 30s or 40s anymore.

[mopek1]

After decades of interest in the game, I am more confused than ever.

Do stuff you like in terms of exercises (high reps, low reps, power , calisthenics etc...), make sure it's fun, and that you put in effort w/o overdoing it.

[Retiree]

Originally Posted by mopek1

After decades of interest in the game, I am more confused than ever.

Do stuff you like in terms of exercises (high reps, low reps, power , calisthenics etc...), make sure it's fun, and that you put in effort w/o overdoing it.

Its really easy, do 8-12 reps for muscle growth or 1-4 reps for strength. I combine the best of both worlds by doing a pyramid, which is proven long term...starting with 10-12 reps, going down to 1 rep in the 4th or 5th set. It prioritizes strength, which is more important, anyway. Bloated big muscles are useless, if we think longetivity and comfort in life.

[The Porn Nerd]

I thought jerking off three times a week was all you needed to add years to your life.

Fap fap fap boom!

[BluMedia]

If you are serious get a trainer. I have been working out for over 35 years. Even though I know what I am doing I fall into incorrect form and bad habits really easily. Get a trainer and they will help you achieve your goals.

[kuprum]

[Retiree]

Originally Posted by The Porn Nerd

I thought jerking off three times a week was all you needed to add years to your life.

Fap fap fap boom!

Three times a week? You mean per day, I hope.

[Major (Tom)]

Volumetrics, rest, protein.

[mechanicvirus]

Olympic weightlifting. Quite literally used in every sport known to man, even cross fit ripped it off.

Go ahead look it up.

[CaptainHowdy]

I don't get why would anyone want to lift anything for free nowadays . . .

[pornmasta]

Train the walk on points, and train your splits.
Do some "entrechat", muscles are useless without flexibility 🙄

[Retiree]

Originally Posted by CaptainHowdy

I don't get why would anyone want to lift anything for free nowadays . . .

Its actually making you a ton of money. Its way cheaper than hospitals bills later in life, for people who don't move their ass.

[JesseQuinn]

Originally Posted by mopek1

Do stuff you like in terms of exercises (high reps, low reps, power , calisthenics etc...), make sure it's fun, and that you put in effort w/o overdoing it.

this

Originally Posted by pornmasta

muscles are useless without flexibility

also this. esp for you OP, recovering from your injury. flexibility makes you 'feel' more fit and makes other types of exercise more enjoyable

side benefit stretching can be really calming yet energizing


glad you're at the point of recovering Dyna, you gotta get strong again so I can take you dancing when you restart your sailing adventures

[Major (Tom)]

Originally Posted by dyna mo

sets? reps? train to failure? bro split? stretch mediated hypertrohy? rest? etc.

seems like a lot of new research is out.

Dyna Mo has fascist vibes.

https://www.theguardian.com/politics...ine-gym-groups

[CaptainHowdy]

Originally Posted by Retiree

Its actually making you a ton of money. Its way cheaper than hospitals bills later in life, for people who don't move their ass.

Decadence is unavoidable . . .

[2MuchMark]

No muscle training for me, just cardio. I run, Bike and Swim almost every day. Light breakfast, salad for lunch, whatever for dinner.

[kmanrox]

TRT, GH
3x mid level 1hr gym sessions
3x 90 minute padel
Mounjaro

eat want, anything you like, as much as you like, bodyfat % goes way down, muscle mass goes higher.

Feel like you're 27 when you're 50

you're welcome

[Retiree]

Originally Posted by 2MuchMark

No muscle training for me, just cardio. I run, Bike and Swim almost every day. Light breakfast, salad for lunch, whatever for dinner.

We could tell.

[Retiree]

Originally Posted by kmanrox

TRT, GH

TRT is fine for old people with close to zero their own tst, but for everyone else it can mess things up, you start and can't stop, ever. Once you stop, natural production of tst is basically zero, body can't recover from it. Better to start when natural levels go really low, well into 60s or even later in life.

GH is just asking for trouble and even looks horrible with those inflated bellies.

[Matyko]

I do 3 group TRX trainings a week, and combine it with counting of caliries and protein, AND intermittent fasting (16:8, 5-6 days a week (when I am not fasting I still count the calories and protein intake)).This, at the age of almost 46 is perfectly fine for me.

[2MuchMark]

Originally Posted by Retiree

We could tell.

Thankyou! I may be lean, but I carry the weight of critical thinking. It turns out that skipping a few reps at the gym gave me time to max out my cognitive gains. The brain's a muscle too, just harder to flex on GFY.

Originally Posted by kuprum

That works for me!

[dyna mo]

thxx for the feedback everyone. i've gotten into a 2x a week resistance training. ~15 sets per body part per week and going to failure + 1/2 reps for max growth. i use both low and high reps per session. weight is weight imo.


resistance training is as important as cardio, maybe even more so.

but re: cardio i'm doing low intensity interval training- LIIT
japanese walking, alternating between three minutes of brisk walking and three minutes of slower walking for a total of 30 minutes.

but i only do cardio a couple times a week right now, my goal is adding muscle mass. So i don't want to use up calories doing cardio yet. no trt for me either, i don't want to get trt gut, see joe rogan. so all diet. But i have to keep my protein intake at 100g per day max.

i'm giving myself 1 year to add muscle before i pivot to a cutting phase and do more LIIT training, prolly 2x a day 6 days a week and cut the calories.

[CourtneyR]

Diving and cardio a few times a week

[Retiree]

Originally Posted by dyna mo

thxx for the feedback everyone. i've gotten into a 2x a week resistance training. ~15 sets per body part per week and going to failure + 1/2 reps for max growth. i use both low and high reps per session. weight is weight imo.


resistance training is as important as cardio, maybe even more so.

but re: cardio i'm doing low intensity interval training- LIIT
japanese walking, alternating between three minutes of brisk walking and three minutes of slower walking for a total of 30 minutes.

but i only do cardio a couple times a week right now, my goal is adding muscle mass. So i don't want to use up calories doing cardio yet. no trt for me either, i don't want to get trt gut, see joe rogan. so all diet. But i have to keep my protein intake at 100g per day max.

i'm giving myself 1 year to add muscle before i pivot to a cutting phase and do more LIIT training, prolly 2x a day 6 days a week and cut the calories.

All is fine, but you will need more protein. I eat around 200g per day...and only weight around 90kg. 100g won't bring you far, you need that much just for basic body needs, without any workout.

[dyna mo]

Originally Posted by Retiree

All is fine, but you will need more protein. I eat around 200g per day...and only weight around 90kg. 100g won't bring you far, you need that much just for basic body needs, without any workout.

there's some new research that shows 1.6g protein per kg bodyweight should be enough to gain muscle. it's the minimum for my body weight (155 pounds) my doctor has restricted me to <100g/day due to kidney issues.

[Retiree]

Originally Posted by dyna mo

there's some new research that shows 1.6g protein per kg bodyweight should be enough to gain muscle. it's the minimum for my body weight (155 pounds) my doctor has restricted me to <100g/day due to kidney issues.

I have seen studies talking about 3-4g per lbs, but 2g per lbs is something that has been established long term, over many decades.

But if you have health issues, thats another story. I would still consider talking to a nutrition expert/doctor, because regular doctors don't know much about this stuff, just the general stuff what they learned in school, but they barely follow any new studies.

[dyna mo]

Originally Posted by JesseQuinn

this




also this. esp for you OP, recovering from your injury. flexibility makes you 'feel' more fit and makes other types of exercise more enjoyable

side benefit stretching can be really calming yet energizing


glad you're at the point of recovering Dyna, you gotta get strong again so I can take you dancing when you restart your sailing adventures

i'm stretching after workouts and emphasing the stretch part of reps. apparently it's also very good for muscle growth. maybe more important than contractions.

sounds good!

[dyna mo]

Originally Posted by Retiree

I have seen studies talking about 3-4g per lbs, but 2g per lbs is something that has been established long term, over many decades.

But if you have health issues, thats another story. I would still consider talking to a nutrition expert/doctor, because regular doctors don't know much about this stuff, just the general stuff what they learned in school, but they barely follow any new studies.

my nephrologist set the protein max. i can't risk kidney damage. i'll have to be OK with whatever gains i can get with 100g protein/day.

[dyna mo]

interesting.

[Retiree]

Originally Posted by dyna mo

my nephrologist set the protein max. i can't risk kidney damage. i'll have to be OK with whatever gains i can get with 100g protein/day.

You can surely make gains with that, if you are around 70kg, the only negative is that the gains will stop at a certain level, but if you are happy at that level, its all that matters anyway. Its definitely possible to gain 5-10kg of lean muscle mass with 1.5g/kg, which is good enough. At least you can focus more on being low fat/ripped.

[Retiree]

Originally Posted by dyna mo

interesting.

This guy is a steroid junkie looking for views. He contradicts himself so often, its not even funny anymore.

[dyna mo]

Originally Posted by Retiree

You can surely make gains with that, if you are around 70kg, the only negative is that the gains will stop at a certain level, but if you are happy at that level, its all that matters anyway. Its definitely possible to gain 5-10kg of lean muscle mass with 1.5g/kg, which is good enough. At least you can focus more on being low fat/ripped.

this is pretty much what my goal is. add ~15 pounds of muscle over the next 12 months. that's a lot really. imo. if it's 10, that's cool.

[dyna mo]

Originally Posted by Retiree

This guy is a steroid junkie looking for views. He contradicts himself so often, its not even funny anymore.

so was Arnold eh. doesn't mean it's all wrong. he gives natty advise also.


house of hypertrophy relies strictly on studies, comes to same conclusion on protein.

[Retiree]

Originally Posted by dyna mo

this is pretty much what my goal is. add ~15 pounds of muscle over the next 12 months. that's a lot really. imo. if it's 10, that's cool.

If you are just starting out, its doable. If you are already training for a few years...it would take longer probably.

[dyna mo]

Originally Posted by Retiree

If you are just starting out, its doable. If you are already training for a few years...it would take longer probably.

i'm kinda just starting out. i had an leg injury that immobilized me for quite a while and i lost a lot of muscle, like all of it. so i'm kinda thinking i'm starting all over. muscle memory might help me gain back some.

[Retiree]

Originally Posted by dyna mo

i'm kinda just starting out. i had an leg injury that immobilized me for quite a while and i lost a lot of muscle, like all of it. so i'm kinda thinking i'm starting all over. muscle memory might help me gain back some.

Well, then its going to be easy. Muscle memory is a great thing...you can get your muscle back quick even after 10 years of doing nothing. Its 10x easier than building new muscle.

[dyna mo]

Originally Posted by Retiree

Well, then its going to be easy. Muscle memory is a great thing...you can get your muscle back quick even after 10 years of doing nothing. Its 10x easier than building new muscle.

nice.

i'll update progress in 6 months.

[Retiree]

Originally Posted by dyna mo

nice.

i'll update progress in 6 months.

Yeah, definitely post an update.

[Major (Tom)]

Originally Posted by dyna mo

nice.

i'll update progress in 6 months.

You’ll have that sphincter puckering in no time

[CaptainHowdy]

Originally Posted by Major (Tom)

You’ll have that sphincter puckering in no time

??

[Major (Tom)]

Originally Posted by CaptainHowdy

??

No pain, no gain!

[dyna mo]

Originally Posted by Major (Tom)

You’ll have that sphincter puckering in no time

things a prepubescent in the closet homosexual would say.