Strength training

Yes down to one then back up to ten !

Going to try the 15 of each down to one soon

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It’s a tad tricky as I don’t have any equipment. But I’m going to try to neutralise the press ups a bit with some pull ups.

Only thing I have is the pergola on the decking. It’s a rectangular piece of wood, so not ideal. Plus I’m training a rose over it, so I have to be careful where I put my hands and face! :joy:

Did 5 on the way back to the house from my turbo session. Full arm, slow ascent and descent, pause at the bottom. All that jazz

Have continued with my 2 x 15 press ups. And they’re all feeling pretty easy. Going to keep the numbers the same and upgrade once a week to avoid over stressing.

Will add the pull ups every day if I can. Not going out in the rain though! :joy:

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Been going to the gym and focusing on strength workouts for about a year now and whilst my lifts have been creeping up gradually (which I’m fairly happy with) if my scales are to be believed (and that is quite a significant “if”) I haven’t put an ounce of muscle on in that time.
I’m in my 50s now and had some blood tests last year which showed my testosterone is at the low end of normal (11.8) so I realise I’m not going to be packing it on like a teenager or 20 something, but I would have thought I might have put on a pound or two.
I’ve never really tracked my protein and just assumed I was getting a decent amount, liking meat and having some form with most meals; so I went back to the few spells when I used My Fitness Pal to track my calories and realised I’m well down on the recommended amount for gaining muscle.
I’ve seen various formulas but 1g per lb of bodyweight seems to be fairly common and I reckon I’ve been nearer to half of that most of the time. I’m a bit overweight so probably don’t need the full amount which would be over 220g per day for me but going to make a conscious effort to get up around 180/200 and see if I start noticing any difference.

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You and I are in similar weight ranges. Whenever Ive tried I have found it bloody hard to get that amount of protein. If you weight 70kg and need about 140g thats ok. When you are 100kg + and need over 200g it becomes difficult. I know people say real food is better but I just couldnt get away from the need to have a couple of protein shakes a day.

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Yeah, that’s my conclusion too. I’d been having a protein shake after training, but only when I wasn’t going to be eating a meal immediately after and relying on my normal meals for the rest.
My rough plan going forward is something like:
Breakfast - cereal with protein shake instead of milk (40g)
Lunch - meat or fish sandwich (30g)
Post Workout - Protein Shake (30g)
Dinner - Meat or Fish (40-50g)
Pre-Bed - Protein Shake (30g)
Snacks during day, nuts, cheese etc. (20g)
I’ve seen some calculators based on lean mass only which top out at around 2g per kg of lean mass which would put me (as long as I trust my scales again) around the 140/150g mark so I should be above that even if I don’t make the full 200g.

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I would ask how to you quantify that you haven’t built any muscle? (apart from scales). Do you visibly look leaner, or still got some middle age spread, is your body weight similar or a bit more?

Just building strength isn’t going to show in bigger muscles unless you eat in a surplus so that they grow. It really all depends on the goals, for tri, getting stronger without building excess muscle mass is key, so you fuel the exercise , no more. But, if you want to be “big” you need to fuel + an extra , Id say 300 - 500kcals extra. A starting point is always bodyweight in lbs * 15 + 300 to 500kcals per day so 220lb guy would be ~3600 kcals per day if training an hr 4 times a week. Obviously adjust this down or up based on the bodies “feedback”
1g protein / lb bodyweight and ~2 - 3g carb / lb bodyweight is a start also (you need carbs as well as protein). Also sleep and reducing stress are key to repairing and building.

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Errrrrr :face_with_open_eyes_and_hand_over_mouth:

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I’m carrying too much excess weight for any small changes to show, if I’m honest.
My overall weight has gone down a little (4kg since start of this year), which (according to those scales again) is entirely fat, which is a good thing as I’m not losing any muscle at least.
Maybe that’s where I’m at, my diet and training is burning fat slowly and is enough to stop me using muscle but not enough to add any. The bodybuilders talk about “recomp” (burning fat & adding muscle at the same time) but I’m still not convinced that’s realistic as one demands a deficit and the other a surplus.

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yep so strength training in a deficit, which to lose weight you are in, is to make sure the muscle stays and the fat is burnt.

I’ve heard the same thing, but cant see how they can work in unison. Ive not seen any proper evidence it can work like that. General bodybuilding involves bulk and cut, so to oversimplify eat too much, eat too little, keep training , repeat.

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Two hours weight training with my now over a stone heavier very strong nearly 21 year old son!
Legs I beat him hands down ( typical body builder!)
Chest … he can bench 110 kg for 2-3 reps … massacre
The rest was quite equal apart from pull ups were the old guy managed 13 wide grip as the pressure was on.
A very different form of training but lovely to see him growing up … literally!

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For sure your impedance measuring scales aren’t going to reflect your adaptations. Somewhere in the threads I went from no lifting to squatting 5x5 1.25 times my body weight. I posted up a tracker of my lean muscle mass according to my scales - it bore no correlation to my strength.

Literally no question I was stronger.

But there are two truths;

  1. Gaining lean muscle mass is incredibly hard and,
  2. Scales don’t know shit.

If you are stronger then you muscle fibres have grown, multiplied or increased density #sciencefact

Whether you are plus or minus 1% lean muscle mass doesn’t matter

Imho

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Or you’re just recruiting the ones you already have.
Strength doesn’t mean there’s been hypertrophy.
Hypertrophy doesn’t mean there will be increased strength.
There’s a correlation, not a causation, and can be dissociation between both.

But the sentiment is there. Does it matter @JaRok2300 if you’re putting muscle on, providing you’re getting stronger? Especially when you’re losing weight, and gaining all the other health benefits that led you to lift in the first place.

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There may be a slight flaw in my cunning plan to get to 8pm then make up any shortfall in my daily protein with shakes :face_vomiting::face_vomiting::face_vomiting:

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protein shakes make me :dash: :rofl:

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glad it’s not just me then!

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