i have been doing endurance sports just about my whole life.. its about time for another challenge..
i think i want to try and gain 10 pounds of nice hard muscle between now and next spring. a little at a time. not going to eat junk food, have a big gut then post here that i put on 30 pounds.. i have trained with weights my whole life, for and to better myself at the sport i was doing..
swimming running cycling...(not tri's)
now i want to train with weights to put on some size..
being in my early 50's i know the few pounds i put on will be a bit slower than some younger guys...
my bone structure is small, as my wrists are very small, which tells me my tri's and bi's will only get so big.. i am not going to get big by any means.. i just hope to go from 12.5 "arms to 14".. just a bit extra size on all my body parts would be fine..
i'm a bit old school, so is the 15 rep 12 rep warmup, then 5 sets of 5 or 3 sets of 3 still the way to go? anything new out there training wise?
i'm in no hurry to gain unwanted fat.i know that being bigger = lifting heavier, but i would rather go at it slow and look fit at 150# 151# 152# etc...
any workout advice, or is it still the same as in the 60's 70's?
i currently do a lot of dips, pullups, abs pushups. i enetered a nationwide pushup contest and got 9th place. did 451 in 20 minutes...
any workout ideas ??
no drugs for me.
i would much rather come in last place in sports, tha cheat to get a higher placing..
thanks
s
Posted by: tucker01
You need to eat more food. That is the Key if you want to gain 10lbs.
I'd re-think the high-rep warmup if I were you. It does little to prepare you for the low-rep heavy stuff.
I usually warmup with a little dynamic work, then a few very low rep warmups before my work sets.
And the key to weight gain - at any age - is indeed in your fridge. Eat up!
Posted by: plums_jp
hey thats a lot of push ups... i'd be a lil sore
Posted by: T_man
Thats a hell of alot of pushups. I once did 57 pressups in 60 seconds and I was more sore than most of my chest workouts.
Posted by: CowPimp
You should read through some of the stickies. There is a wealth of information right there that can get you started in the right direction.
As previously stated, diet is going to be key. If you are worried about putting on too much fat, then paying closer attention to your diet is what will make the difference.
Posted by: Hoglander
IMHO, warm up is less stretching these days and for me(46) all about working up in many low rep sets. Don't bust your old self up by under doing warming up, IMHO.
When it comes to putting on weight you have to realize some will be fat.
Fat is easy to dump for (lifetime of lean) me. But you lose some muscle when you dump it. : (
I dumped 15lbs for a recent trip to the tropics in 2 months. Now I'll gain it back leaner if I can.
Posted by: readyformore
lol i thought that the 100 push ups i could do was a lot... UGH!! lol
Posted by: T_man
Quote:
Originally Posted by T_man
Thats a hell of alot of pushups. I once did 57 pressups in 60 seconds and I was more sore than most of my chest workouts.
Did I say 57? I meant 47 lol im not that good at pressups
Posted by: DrB
get a routine comprising of the basic multijoint exersises 3 times a week, priorotise the squat. Use the heavyest weight you can for 10-15 reps each set (2-3sets each exersise), adding weight each week. Eat as much good food as you can.
