New Training Routine Advice

[sanfrandan]

I've been doing a push/pull/legs 4 day routine for a while (a year or more) and after reading a good bit on EF am thinking I'd like to mix it up. Goal is to add size and strength. I'm 55 and on HRT. Dr. started me on Test C, 200mg EW, split 100mg Mon and Thursday. This has made a huge difference in the effectiveness of my workouts and body comp/size and I want to make sure I am maximizing the treatment. I was on the gel before with not the same results. Question I have is should I consider the 5x5 or the Starting Strength program? I'll post what I've been doing. I'm in great health, no injuries. I'm 6', 205, around I think around 18-20% BF. Plan to have that checked this week. I take a weight I can do 6 reps, train with it until I hit 10 then increase the weight and start over with 6. Any suggestion or advice would be appreciated. If I should repost on the Masters Forum I'll do that too.
Current program is:
Mon-Chest/Shoulders
DB press- 5x6-10
Incline DB press- 4x6-10
Standing Press- 5x6-10
Side raises
Front raises

Tues-Back
Pull ups. BW 6-7 sets to failure
DB rows. 4x6-10
Seated rows- 4x6-10
Shrugs- 4x6-10

Thursday- Legs
Squats- 5x6-10
Deadlifts- 4x6-10
Calves- 4x14-16

Friday- Arms
Chin ups- 5xBW to failure
DB curls alternate standing and seated reclining 4x6-10
Hammer curls- 4x6-10
Dips- 5xBW 8-10
Skull crushers or close grip bench. 4x6-10
Push downs- 4x6-10

Thanks.

 

[joeblow12345]

I've been doing a push/pull/legs 4 day routine for a while (a year or more) and after reading a good bit on EF am thinking I'd like to mix it up. Goal is to add size and strength. I'm 55 and on HRT. Dr. started me on Test C, 200mg EW, split 100mg Mon and Thursday. This has made a huge difference in the effectiveness of my workouts and body comp/size and I want to make sure I am maximizing the treatment. I was on the gel before with not the same results. Question I have is should I consider the 5x5 or the Starting Strength program? I'll post what I've been doing. I'm in great health, no injuries. I'm 6', 205, around I think around 18-20% BF. Plan to have that checked this week. I take a weight I can do 6 reps, train with it until I hit 10 then increase the weight and start over with 6. Any suggestion or advice would be appreciated. If I should repost on the Masters Forum I'll do that too.
Current program is:
Mon-Chest/Shoulders
DB press- 5x6-10
Incline DB press- 4x6-10
Standing Press- 5x6-10
Side raises
Front raises

Tues-Back
Pull ups. BW 6-7 sets to failure
DB rows. 4x6-10
Seated rows- 4x6-10
Shrugs- 4x6-10

Thursday- Legs
Squats- 5x6-10
Deadlifts- 4x6-10
Calves- 4x14-16

Friday- Arms
Chin ups- 5xBW to failure
DB curls alternate standing and seated reclining 4x6-10
Hammer curls- 4x6-10
Dips- 5xBW 8-10
Skull crushers or close grip bench. 4x6-10
Push downs- 4x6-10

Thanks.

As far as programs it seems like you are doing a decent job now. You dont want to push it too hard as recovery is far more difficult at 55. I do see a couple things you can tweak to enhance results. The first thing on your compound moves stay between 3-8 reps. On your accessories keep the reps between 12-20 to really flush it with blood and add size. Also with chinups try doing a couple weighted sets and you can add in heavy or light pulldown, and barbell and t bar rows. These will blow your back up. Switch back and forth with bench press and db press, same with sq and leg presses. There are countless ways to spice it up. Do 3 week waves of certain exercises and rep ranges then switch it up. You dont want your body to get used to your program and adapt. You always want to shock your body and keep it guessing.

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[sanfrandan]

Thanks Joe. Before the HRT it would take days to recover. Now with the test I'm only a little sore the next day even when really pushing it. Other that's been helpful is the book Starting Strength. After all these years of training and trainers, this guy communicates proper form and motion in a way that I finally get and feel.