Fitness

I remember doing something like this.
In my defence, I was 12!

Probably a question for Chic but obviously open to all.

I've been doing a 5 day bro split program for the last 9 months (chest / back and core / shoulders / legs / arms), feels like I've started to plateau and I'm getting a bit bored of it. I'm going to try a PPL program instead, ideally I'd run it twice in a week but more realistically it will be once every 5 days with one rest and one cardio. I was looking at this but it seems quite light, it's only 15 sets total per workout - my current program is more like 25-30 sets each workout.

www.aston.ac.uk/sport/news/tips/fitness-exercise/push-pull-legs

Any thoughts? Is 15 sets plenty? I do like the idea of shorter workouts, most of my current ones are 90 minutes or more but at the same time I do want to do the right level of work.

Obviously Chic here for anything technical. But I'd start with what are you in it for? Get massive? Health? Come out feeling knackered? Bang for buck? And then go from there.

90% vanity, building mass and tone. Being healthy is a nice side benefit.

He wants to impress the lay-deez.

Cycled about 28km in London today. It should only have been about 14, but once I'd got to the office I realised I'd left my trousers in my friends spare room so had to go all the way back again (and then back to the office again).

Yes congratulations. Although tbf I've been lifting fairly seriously for a couple of years now, long before I actually became single. Two and a half years ago I was a fat slob in my late 40s with a beer belly and no muscle tone, and I didn't like what I saw in the mirror. 2 years and 20lbs later, I'm in the best shape of my life and quite proud of it. I've worked fucking hard to get here.

I don't have much time as I am incredibly busy but essentially you should work out less with more intensity. Full body workout to full muscle failure. Rest is incredibly important to build muscle. Doing too much as in splits all the time doesn't allow the body to heal properly and build muscle because it is always under stress. There is nothing wrong with what you are doing but 90 minutes doing weights sounds like way too long and probably too easy. 20 minute full body workouts with 48hrs rest is a good baseline to maximising and maintaining muscle.

If you want to shock your body then do negative workouts as in the Eccentric part of the exercise with assistance to get the muscle completely shredded. Just be warned that a proper negative workout is very intense with much heavier loads and can leave your body a bit knackered for the rest of the day. The healing process is a little different too as regular muscle failure in weights is micro tearings of the muscle fibres which in turn triggers the body to repair by releasing lactic acid into the body to rebuild muscle. With negative workouts, the body considers itself injured (you are not if done properly) and you will be much sorer whilst recovering.

Variety is the spice of life for bodies. Doing the same thing for the body is fine but confusing the body or shocking the body occasionally by doing different things that you are not used to whether it be different machines or body resistant exercises with different movements. Also range of motion is important. Whilst not hurting the joints by locking out you want to extend the ROM over time with more range as long as you don't overdo it.

So try Eccentric/negative exercise routines full body, compound exercises with a trainer and more rest. More in less time but more rest will probably work best for you. It will also help you with energy. There is nothing wrong with doing other things like running, swimming, jumping/rebounding (sports are way more fun than endless routines) at other times but just space it out.

Common sense really.

I work 14 to 15 hours a day for 6 days currently. If I wasn't I wouldn't be spending that much time here. And for christ's sake have some fun with your exercise.

I have been doing weights for 20 years and it has helped with muscle building. longevity and allowing me to play sports way longer than I thought possible. I am 196lbs and roughly the same size and height as you so you being 165lbs allows more muscle building without getting fat. Although just feeling healthy and energetic should be on your agenda. I am turning 55 this year. It will catch up to you a little bit but the less is more approach will keep you in good shape to deal with it. I will also keep your cardiovascular system in top shape so you won't have any problems knobbing which I am sure will make Shady happy.

Anyway, hope that helps. I am writing this between clients and haven't gone back to check everything as I wrote this in three parts and hope I haven't repeated myself.

Chicago: Busier than fuck.

Ok thanks. I'm not going to do 20 minute workouts with 48 hours rest, I'm sure it's effective but HIIT has never appealed. Your general point on intensity and rest is taken though.

Can't do it. PPL is ass. Going back to splits.

I read that as spliffs with bleary morning eyes.

First 10k in a long time today, no walking but annoyingly 40 seconds off being under the hour.

Was it in a park?

It went through the The Park, and a recreation ground.