Mid 40s - injury prone, lol. Bad back, bad shoulder. Bear with me here. I used to do the 5x5 but can't really BB squat or OH press anymore. And I'm not looking to bulk at this phase of my life. Just tone up and look and feel "good.
I have dumbbells at home 5 -65 lbs, a barbell, plates, bench, etc.
For the past 8 weeks, I have been doing a combination landmine/dumbbell routine I made up and is great (30 sec on/30 off full circuit 4 times through) but I'm frankly tired of it. I liked it as I could track my progress over each workout and hypertrophy/progressive overload etc. But I need something new.
I've been doing a lot of peloton strength also, but find that they are too "time based" meaning trying to cram too many reps into specific time blocks without adequate rest (example - chest press 40 sec on 20 sec off repeat 3 times). Also, I'm not good at just choosing a random strength class, as I believe a formal planned out program is more effective and efficient.
I would like to find a full body routine, 30-45 mins, incorporating the equipment I have that can be used (or mixed) over several weeks to build some and mostly maintain muscle, health and fitness (diet is good, and I bike 3 times week and do core already). Does anyone have a go to lifting program that meets that criteria?
Thanks guys.
His routines are as good as any for getting swole. For me, even better are his fixes for pronblems like rotator cuffs, hammies, etc. In under a year I've resolved a ton of decades-long chronic shit that doctoring didn't help with (his rehab stuff is better than the ortho's).
Athlean - ( New Window )
you dont need to stick to body weight, but generally that's lower impact. this link is sorted by 'no equipment' (body weight) but there is a way to sort based on equipment if you want to add in equipment you feel comfortable using. you dont need to race any clocks either, moving steadily through whatever rep scheme is usually the most effective way to do this. will also hit a lot of core.
https://wodwell.com/wods/equipment/none/?sort=relevant - ( New Window )
His routines are as good as any for getting swole. For me, even better are his fixes for pronblems like rotator cuffs, hammies, etc. In under a year I've resolved a ton of decades-long chronic shit that doctoring didn't help with (his rehab stuff is better than the ortho's). Athlean - ( New Window )
2nd year in a row I'm not in the gym during season. Elbow/forearm tendenidis kills my workouts but practice/film steals my time anyway.
Would love any advice to alleviate the pain or rather speed up recovery.
Cavalier is really all you need if you're motivated to get stronger.
Quote:
Dude changed my life. I linked his site which sells all kinds of stuff, but his Youtube channel is all you need. Hundreds of videos for anything and everything you want to work on. Includes the why and the what -- excellent science because he's also a physical therapist.
His routines are as good as any for getting swole. For me, even better are his fixes for pronblems like rotator cuffs, hammies, etc. In under a year I've resolved a ton of decades-long chronic shit that doctoring didn't help with (his rehab stuff is better than the ortho's). Athlean - ( New Window )
Agree. He's great.
2nd year in a row I'm not in the gym during season. Elbow/forearm tendenidis kills my workouts but practice/film steals my time anyway.
Would love any advice to alleviate the pain or rather speed up recovery.
Cavalier is really all you need if you're motivated to get stronger.
That's the last problem I'm working on - elbow/forearm tendonitis. I took the same approach as with my shoulders - a cortisone shot to get pain-free for a bit, then 2 gym days a week focused on rehab exercises (including some of Cav's). Plus compression sleeve helps me a lot working out. Jury still out on fixing that particular malady.