Hi, I am new to this forum. I turned 51 this year and started lifting 8 months ago. Was making good gains trying to get bigger, stronger with less fat, but then discovered I was overtraining. So, how does this sound? Next week I am starting the following routine:
Mo - chest/legs
Tu - cardio/abs
We - Back/shoulders/traps
Th - cardio/abs
Fr - arms
with fewer sets, reps and heavier weigths.
I am using muscle milk for additional protien and protein bar prior to workout and just started taking NOS one week ago. Diet is ok, could be better.... I weigh 205 (200 when started and gone from 34" to 32" waist) and am 5:10. Please critique.....
Thanks for the suggestion. I was lifting 5 days a week working one or 2 muscle groups with an insane munber of sets and reps - getting great burns, but discovered I was overdoing it. So, now; (reps for all below 4 to 8)
Mo - chest (flat and decline bench 3 sets each and inlcine dumbells 3 sets - gone from able to bench 135 5 reps to 205 4 reps) / legs (squats 5 sets. presses 5 sets)
We - back (front wide grip lat pulldowns, seated rows (wide and narrow grip), chainsaws - all 3 sets) / shoulders (military presses, raises 3 sets each / traps (shrugs, standing rows (?) 3 sets each)
Fr - Biceps (wide grip barbell curl, two different dumbell curls, 3 sets each) / triceps (head nockers, bardips, machine presses with rope 3 sets each)