Decent message

[jon-nyc]

Though I doubt he only goes once a week.

[Mik]

No. He’s put some serious effort into it.

[Mik]

I went this afternoon. I think the relatively fast gains of the past couple years are coming to an end. It’s going to be slower going, but that’s ok. I’ve lost 32 this year but think I’ve put on at least five of muscle.

[jon-nyc]

Nice. I’ve been enjoying the benefits of a changed workout regime after a year or more of stagnation. I finally split off a dedicated leg day rather than work it in as an afterthought on my push and pull days.

The problem I have now is riding a bike on leg day.

[Mik]

I was thinking of a similar revision, but have to be a little careful about my left knee. No pain except at the end of my 90% of one rep max weight, but I can more often feel things moving about in a joint that should not have anything like that. Going to the ortho tomorrow to see what we might do or not do to keep it from getting worse. Luckily no pain from walking, pedaling or elliptical.

[LuFins Dad]

Sigh, I’d like to get back to where I was 10 years ago, running 5Ks, and semi-seriously training for a mini triathlon, but I just don’t have the time. Will try to get over to the gym got some cardio and light weight training 3 times a week in September.

[Mik]

Any is a vast improvement over none. Hie thee to the gym.

You’re right about the age where you may start to lose muscle. Resistance training is your best bet and has similar cardio benefits.

[jon-nyc]

@Mik

My other change was simple and inspired by you. You talked about starting with a weight you can only do four reps with and when you can do six, it’s time to increase it. I realized I had no systematized plan to improve. I was in overdrive with same weight, same reps, lather rinse repeat.

So now I’m doing something like you do. I start with a weight I can do fewer than 10 reps of. Also I make sure each set ends in failure (ie, until I can do no more)

[Mik]

I’m glad it helped. It does help to have a plan. This is where I got it.

https://www.muscleandstrength.com/articles/reverse-pyramid-training