Been lurking on this site for awhile and am impressed (usually) with the good info given here. I’m 55 and getting back into lifting after some time away from it. Started out a couple of months ago doing descending pyramid sets (12 - 10 - 8 - 6 and a superset of 12) with dumbells 3x a week, plus 2 - 3 HIIT sessions per week on my road bike. This has been to get used to lifting again, work through some shoulder impingement issues, and getting disciplined enough to use a plan. Also have been trying JB’s Precision Nutrition. My BF was at 28% now down to 25%. I’m 5’9’ about 220, and have the body type to carry some muscle.
After another month or so of this plan I’d like to start picking up the pace. I’ve been looking at Waterbury’s 10x3 program and continuing Precision Nutrition. My question is, as a 55 year old what issue am I looking at? Certainly BF doesn’t drop off as quickly, but what about rest periods, weight progression as I’m lifting, etc. My initial goal is fat loss and some increase in muscle mass as I’m doing this - or at least maintaining current muscle mass. Is this combined goal realistic at this age? There’s a guy at work who’s nearly 60 and looks like Conan the Barbarian, so I know it is possible to increase muscle mass even at this age. What I’m looking at over time is getting bigger and stronger.
Finding a good gym has been an issue. Looked into one locally but left when the head trainer spent time trying to tell me lifting heavy wasn’t something someone my age ought to do. All that muscle is supposed to be useless, and carrying the weight of all that muscle mass was supposed to put a strain on the heart. His recommendation was core work and “moderate” weights combined with cardio. According to this guy being toned was what I should be shooting for. I asked what the hell toned was. Apparently looking like a soccer player is toned. No deadlifts cause they can damage your back, no squats because they’re bad for the knees, and so it went. So I’m looking for a good gym.
Any suggestion of info would be appreciated. For supplement I do use Surge, Flameout, an anti-oxidant, multi-vit and extra vit C. Don’t know if HOT-ROX would help at this stage or not.