Before you embark on any program like this, get approval from your personal physician.
Here are my full body routine exercises:
- Narrow grip bench press
- Vertical leg press (machine) substitute squats
- Horizontal row (machine) substitute bent over barbell or dumbbell rows
- Seated overhead military dumbbell press
- Deadlift with trap bar - can be done with straight bar, but the trap bar is easier on the back
- Tricep extensions, with dumbbells, bent over
- Military curl with EZ curl bar
- Shrugs with trap bar - can be done with straight bar, but the trap bar is easier on the back
- Optional: Chin ups (one set)
For my home basement gym, I use two machines a TDS Vertical Leg Press Machine
a TDS Seated Rowing Unit and a
TDS Bench Press Bench Unit with the
Safety Stands
from New York Barbells. They have rock solid equipment
and very reasonable pricing. I bought their TDS brand. When these are back in stock I'm getting one:
C-PRO 91205-W - POWER BENCH SYSTEM for the
safety feature.
You can go to momentary muscular failure without the danger of injury from the olympic bar, which I only use for bench pressing anyway.
Sets and reps: I cycle between a one high intensity working set and 3 sets of 8-10 reps routine, progressive.
Always do one warmup set, and have catch racks or a spotter for safety.
Progression for the one high intensity working set (HIT) routine: Warmup set at about half of your working weight,
then one set of 8 to 12 reps to momentary muscular failure. Add one rep every 3rd workout. This is the Arthur Jones
Nautilus model, Google "Dr Doug McGuff" , and here's a great video of him explaining
strength training for health and longevity.:
Progression for 3 set routine from workout to workout: 8-8-8, 9-8-8, 9-9-8, until you get to 10/10/10 then add weight
and drop back to 8/8/8. This is the Watson and DeLorme Progressive Resistance Training model, here's a link to an abstract
of their study: >Progresive Resistance Exercise
and here's a link to the book:
P.R.E Progressive
Resistance Exercise it's well worth a read.
Workout 2 times per week, concentrate on what the weight is doing to your muscles,
not what your muscles are doing to the weight.
I favor the one high intensity (HIT) working set routine, but I take a break from it every few months and go with the
3 set routine for a short period of time, then back to the HIT routine.
Your body will tell you what works best for you.
Get enough sleep and have enough protein in your diet - about .08g protein per lb of your target weight.
I drink about three of these protein drinks daily, coincidentally the same ones Bryson DeChambeau drinks
( I was drinking them before he did) :
Orgain Organic Grass Fed Protein Shake, Vanilla Bean, 26g Protein. Low calorie(150) and high protein (26g), a great combination
Workout Tracking Spreadsheet Excel
Workout Tracking Spreadsheet pdf
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