I'm 55 and have been lifting 3 years. Have a shit load of joint issues that keep me from adding weight all the time. I did a 6 day split, four day split and am now on a 5 day split.
Monday - chest and tri's and abs
Tuesday - upper back and bi's and calves
Wednesday - off
Thursday - quads and forearms and abs
Friday - shoulders and traps and calves
Saturday - lower back and hams and abs
I do 4 exercises for major groups, and 3 for smaller groups.
I usually rep. in the 10 to 12 range. sometimes go 4 to 6 on my heaviest lift.
To give an example of the joint problems. When i started lifting i could only bench 60 lbs. because of my shoulders. I am now up to a 200 lb. bench.
I take lots of supplements. As of now.
Trigosamine thats a brand of Glucosamine, condrotin
I am 5' 9" tall and weigh 185 lbs.
My body composition has changed tremendously. I am a lot stronger than when i first started. Used to ride bicycles for hours a day. I don't do any cardio except a 10 minute bike warmup prior to liftin.
I presently weigh the same as when i first started. My metabolism is jacked tremendously. Im one hyper SOB.
Is it because of my age? Is it because i haven't continuously piled on the weight? With me it's small steps and steady as she goes. I eat 4 but usually 5 to 6 meals a day. Hit the protein 4 times a day.
Really would appreciate some good advice as after 3 years i feel i should be farther along. A lot farther.