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Since the last one was shut down i'll open a new one.
4 x 25 push ups every second day
Progressive overload whenever possible.
4 x 25 push ups every second day
Progressive overload whenever possible.
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March 2020 13.8 (BPEL) x 10.5 cm (5.4 x 4.1) --- 18 (BPEL) x 13.5 cm (7.1 x 5.3) september 2020
march 2021 19cm/19.5(BPEL) x 13cm (7.5x5) -
I use the Upper Body Push-Pull routines - Legs Push-Pull routines.
Big fan of Rory Leidelmeyer, Lee Labrada, Athlean X, Ryan Humiston, and Live Anabolic.
Now in my 60's I still frequent the gym 4 days a week.
https://www.youtube.com/shorts/AcjP56PCOPc
“The world will not be destroyed by those who do evil, but by those who watch them without doing anything” Albert Einstein -
good stuff nice leg pressMarch 2020 13.8 (BPEL) x 10.5 cm (5.4 x 4.1) --- 18 (BPEL) x 13.5 cm (7.1 x 5.3) september 2020
march 2021 19cm/19.5(BPEL) x 13cm (7.5x5)Comment
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Not bad for a 65-year-old. LOL!Originally posted by 18x13goalreached View Post
Now I perform all my reps with a slow Eccentric movement.
Eccentric training has numerous benefits such as increased strength, muscle mass, and flexibility. Although every strength training exercise involves a lifting (concentric) and a lowering (eccentric) phase, most people focus on the lifting "concentric" part of the exercise.
With eccentric training, you focus more on the lowering phase of your strength training exercises. You can do any strength training exercise with a focus on eccentric training.
3 Ways to Use Eccentric Training - wikiHow FitnessLast edited by akaTrex; 03-25-2022, 08:21 PM.“The world will not be destroyed by those who do evil, but by those who watch them without doing anything” Albert EinsteinComment
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I program my routines around German Body Composition (GBC) training developed by Charles Poliquin. Almost all reps are tempo, typically shooting for 45 sec or so under tension per set. I'm currently working through an Escalating Body Composition program for myself, which is just a variation on GBC and a bit more intense.
My programming is in 6 week blocks, with an increase in intensity every 2 weeks by reducing the rest interval and adding one more set to each movement. Then I return to week one lower intensity but slightly increase the weight.
Monday and Thursday are squat and pull. Tuesday and Friday are hinge and push. All 4 days end with a quick sprint of some sort. Wednesday is low-intensity, full body, sustained cardio.Comment
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