46 year okd on trt and looking at my programming. Ive been having people at my gym say i need to choose a more definitive path with my training. Powerlifting vs bodybuilding etc. im still improving on my plan but due to my age im conscious of injury prevention and adequate recovery.
I was wanting people to critique my program if possible. I definitely have some aspects that are strength training and others that are more aesthetic.
A
Tabata warm up
Squat 5x5 work sets
Hamstring curl 3x10
Bench 5x10 work sets
Pushup/kettle bell swing complex 3x20 each
Pull up 3x10
Bent over row 3x10
farmers walk
B
Tabata warm up
Lunge 5x10 each side
romanian dead lift or good morning 3x10
Ohpress 5x5 or land mine press 5x10
Land mine Lat raise 3x8
Rear delt flies 3x10
Deadlift trap bar 3x5
bent row 5x5
Chinup 3x10
Farmers walk
I rotate these workouts m/w/f
On sat i do a dedicated arms/traps/calves workout with more volume oriented
Anyway im just curious if i should focus on one aspect at a time then periodically periodizize to another or just keep going till i stall out
60yo here.
I think you can you can strength train and have some aesthetic, but a compromise. Aesthetic may be diet related, depending on your goal. Strength is strength.
I would make a plan you can recover from., that’s your call.
I would be pick 1-2 main movements per session. Then sets of 3-5 reps on your working sets, I like a top set, not sets across a weight.
Then 1-2 exercises that build on the first movement for 3-5 sets of 8-15 reps. Then a small single joint to “pump” up what you’re doing.1-3 sets of 15-25 reps.
You can vary and pick what you like. Main is a multi-joint barbell.
For example.
BP work to a top 5 then CGBPor DBBP for 5x10, then tricep pushdown 3x15. Do pull-ups or lat Pulldown between BP sets. Curls with the second exercise and some “ core “ with the push downs.
I would save the tabatha or conditioning for a different day.
I think Jim Wendler work, particularly his last book is a good framework. I’m not a trainer, just what I found to be recoverable. Part of the fun is finding what works for you.
Good luck and thank you for your service.