Buzz ...

Awesome ... you've pricked my curiousty.

I follow a split routine as this helps me focus on intensity, which gains me strength relatively quickly while toning me nicely.  

I try to push between 10 to 12 sets per muscle group depending of course on the muscle … with a rep range of between 8 – 12 reps depending on the exercise.

I use a lot of super sets as this helps me nail the targeted muscle with high intensity, exhausting it quickly and reducing my time in the gym. Whenever my son is around I have him help me with forced reps on certain compound exercises like bench press and military press. The pumps are amazing..   

I like to train shoulders and traps together … with back and bicep … and chest and tricep. I know that a lot of guys prefer mixing the push with the pull but personally I get better results by keeping push with push and pull with pull.

I’ve never been much of a fan of bodybuilders legs even though I put in a good 4 sets of full squats with around 12 reps each after every 2nd run … running is however my primary leg routine and gets me fit at the same time.

Being a geezer of 50 I found my body tends to take a little longer to recover from intense training so I’ve changed my program from 5 days straight to 3 days on 1 day off, while running every second morning.

I hit stomach every day I train.    

What’s your approach?

CleanCut, as you say , split routines for me work better for two reasons, i can control my muscle fatigue and i  can also avoid " Boredom". I mentioned in the previous thread that i have become very focused on Crossfit style workouts. Most of it Core related. This week has been " Ton Up " week. - working for example at a higher speed trying to hit high numbers ( 100 if possible ) , last night we did work with a cylinder ( Vipr ) first 100 a method called needles , an almost rowing like motion with a 16kg vipr , you needle it through the legs into the squat position and then thrust it out ( so hard to explain ), hit your 100 , thirty second break, then into 100 squat lifts etc etc. We try and do 6 heavy impact exercises in a 40 minute period , 100 reps being the goal , or until you " Hit the wall".

Tonight we will do suspension traing , tomorrow it will be Lighter. Next week we will be working on longer distance stuff, swimming, cycling, running. That clears my head.

heres an example of Vipr

http://youtu.be/3J4RUTB2Lwo

Looks like your focused heavily on fitness and not really muscle and strength building.

In the long run fitness is probably better than having lean muscle mass and that's why I like running. 

Cardio vascular strength is important. 

Core strength is vital Amazing how many people neglect this to suffer later.

Thanks for the link.

Awesome cardio that. That'll get your heart rate through the roof. No doubt about it. 

First time I've seen this.

Gonna have me a better more detailed look at this.

I like it.

CleanCut, with regards to muscle mass etc, im a pretty big guy ( not sounding off ) , i have focused on muscle building etc for too long and have come to realize that my core fitness was nowhere near where it should be. But despite that i must say , 100 dead lifts in and evening and squats , my muscle mass is getting slightly better.

In terms of the core, I have been educated ! , I never truly understood the whole " core " thing, but now im on top of it and loving it. I really would like to push my endurance levels hence my focus on all i have mentioned above. You talk of running, I enjoy it, but its no love affair. I do love a good swim.

I cant recommend crossfit enough. http://www.youtube.com/watch?v=V5BVwV4izQI

Thanks for the link.

The clean and jerk is an amazing exercise to include in one's routine. It works so many muscle groups and gets the heart rate really pumping. Especially if you go a little heavy.

Dead Lifts is probably the best overall body exercise I have in my routine. It's my favourite. Knocks the shit out of me every time.

I am a little muscular myself because of the weight training but I wouldn't say I'm a big lad. I have focused a lot on ridding myself of body fat and at times have not eaten properly which subsequently consumes hard earned muscle mass. 

As you know belly fat is detrmined by what happens in the kitchen. Training your core is vital for midsection strength and will help you avoid any potential lower back pain as you get older but what you put in your mouth determines how much belly fat you have and not the exercises you do.

You could find you have a lot of mid section and lower back muscle ... all "undercover" though. 

me and my mouth need a chat ! .

Hope i'm still training like that when I'm 50! Bloody good O!

-

I train very much the same (almost exactly actually) CC. I swim atm straight after work, it's still far too hot to run here atm and I'm still trying to convince someone to train with me.... but that'll never happen with the team of poms i work with lol.

 Crossfit does it for me. Find it a good combination of cardio, strength and core with a lot of variety in the workout. Quick, intense workouts lets you get on with your day. Awesome for rugby players imo.

Really forces your all-round fitness as they go heavy at times and also do lots of high-rep bodyweight exercises so it caters to everyone. Even after a couple of years of doing this there are several exercises that are very hard for me as a big guy (pistol squats, handstand push-ups, muscle-ups, rope climbs). 

the spartacus workout (menshealth) is pretty good.

Im trying to convince the wife that Thust squats are an exercise we can do anytime any place. She isnt convinced.

We are always trying to convince our wives of something mate -usually the same thing , lol

I think i will persist, i find as with all these routines, if i stick at it long enough something usually gives.

Crossfit is something new to me. In fact I can't believe I've never heard of it. It seems so popular.

I'm meeting up with a guy this weekend who's gonna show me a few things. Reckon the bug has bitten. Thanks for that, Buzz!!!

The fitness you take into your 60's is developed and brought in from your 50's.

Just_Win ... good to see you giving it stick at 60+ ... you'll reap the rewards big time. Keep it up.

allblacknblue ... you are living where exactly?? Reason I ask is I thought I read you were in the UK. Does it get hot there ... I mean to the point of not being ablw to run? Never been to mud island before so I'm speaking as one ignorant of the place's summer temp.

Swimming is also something I love to do but I've never really used it as a training tool. Think I have to tweak my program a tad to incorporate some of these ideas. Hitting the weights and running suddenly sounds friggin boring.

Great to see there are a few guys still interested in chasing the pulse rate up.

Tell you one thing ... I feel like a million bucks because of it!!!!

Guys, this is the Spartacus workout from Menshealth. It is really good and the 10 exericses can be changes as needed but you get a clear idea from the example shown in the  link "

http://www.menshealth.com/mhlists/high-intensity-circuit-routine/dumbell-push-press.php#slidetop