What are current strategies for strength training and muscle growth?
 

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

seems like a lot of new research is out.

Pick thing up, lift thing, put thing down.

Do until tired?

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

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.

Do morning runs and watch your diet.

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.

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.

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

Fap fap fap boom!

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.

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

Volumetrics, rest, protein.

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

Go ahead look it up.

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

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

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.

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 :winkwink:

Dyna Mo has fascist vibes.

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

https://i.imgur.com/im0eEJr.jpeg

Decadence is unavoidable . . .

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

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

We could tell. :)

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.

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.

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. :)

That works for me!