a progress report for the group: I changed my weights workout last month to a low sets, hi reps (2X15), push/pull routine three times per week. it's fun and results in big pumps for the muscles. it also creates a bit more endurance for me. I will keep it up until the weight gains slow and/or stop before going back to the lower reps, higher weights routine. bike riding has been confined to just the weekends because of the colder, shorter days. Can't wait for spring to come.View Thread
very encouraging, especially the comments regarding Chris's biking distances. I too want to lengthen my bike riding distances from my current 30 miles to 50 and 100. In addition, I lift weights for strength training.
My goal is to increase strength and bulk. I am 54 years of age, 6', 3", 185 pounds. I began lifting again after an 12 year layoff and have been at it for 4 months using three day split routine, day 1 = legs, day 2 = back/biceps and day 3 = chest and triceps. The weight increases seem very slow to me compared to my early 40's when I stopped. My set/rep is generally 4/7-8 performing 4-5 exercises. I start with the compound exercise and work to isolations. For example: legs: squats, leg extentions, leg curls, calf raises. Back/biceps: deadlift, lats, dumbbell row, preacher curls using low cable, standing dumbbell curls. I vary the isolation exercises every month or so. On my off days I ride my road bike 1-2 hours after work and weekends at a 17 mph average pace. I am currently working towards 40 mile rides. The goal is 50 miles in a single ride. Diet is normal and balanced, fruit, vegetable, carbohydrates, proteins, dairy. Low salt and sweets.
Why such slow gains? What could I do different? I look forward to losing a few years.