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? thanks.View Thread
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