Form, function and frequency

Grey_1

I've been lurking here for a while and read a lot of the great information available. I'm hoping someone (or several someones lol) who are in my age group and have similar goals could share their experiences. I am also wide open to advice from anyone. First though:
-57 yo
-176-178 lbs
-5'9"
-BMI 26.3

I'd like to shrink my waist from 33" to 32", or lower? Build endurance, flexibility and strength, but stay close to my current weight. I've booked the recomp thread and am slowly going through that.

I stretch for 10 minutes every day, and every single workout is slow, heavy focus on form, which seems to give me a better result. Oh - using dumbells...

My exercise routine is not...regular, I guess you could say. Example below:

Monday:
-pushups 5x10
-bench press, flat on floor, 22-28 lbs per arm 4x10
-seated overhead tricep extensions 35 lbs 4x10
-seated military press, 22-28 lbs each hand, 4x10

Tuesday:
-similar sets/reps focusing on biceps + 4x10 chinups

Wednesday:
-Similar reps/sets but alternating between using dumbells and bodyweight for squats/lunges and leg extensions on a bowflex.

I alternate with other odd exercises targeting those muscle groups every other time I hit that group.

That's (roughly) it. So here is the main question. Some days, I get home from work and still have a good deal of energy. I'll head to the basement and knock out more chinups, farmers walk, pushups or whatever. I usually workout about 3-4am, so there's quite a few hours between. And somedays my muscles feel recovered, others a bit more tired.

I've seen pretty passionate arguments for and against frequent stressing of muscle groups like that, but I generally feel pretty good whether I rest or push it.

I apologize for the long post folks - I just wanted to get as much info in there as you may want. Anyone else here asking/doing the same? Thoughts on it?

Thanks much people - advice appreciated...

Grey

Cherimoose

It depends on a lot of factors, like how far you push your sets, your nutrition & sleep, your health, etc. I'd listen to your body. If you're not recovered yet, there's always other things to do - cardio, agility drills, stretching, etc.

By the way, leg extensions are redundant when doing lunges & squats.. but i would add Romanian deadlifts, for the "posterior chain" muscles. Watch a few tutorials on youtube.

SideSteel

You'll want to do the following things generally speaking:

From a dieting standpoint: Consume a reasonable calorie intake to maintain bodyweight. Consume adequate protein which will range a bit but I'd START no lower than 1.8g/kg BW. The remainder of your calories can be split to preference provided you're consuming enough carbohydrate to train with maximum effectiveness.

From a training standpoint:

I'd get your frequency to at least twice/week per body-part if at all possible. I'm not sure if you're restricted to M,T,W or if you can devote different days to it but one possibility would be to do 3 full body sessions M/W/F for example. Another would be to do an Upper/Lower split 4/week, another would be some hybrid type of a program with one or two full body days and one or two accessory days.


I would train compound (multi-joint) exercises first, generally speaking.
I would emphasize performance on the multi joint exercises.
I would make sure you are INCREASING total work done over time. Whether that's a steady increase in repetitions followed (eventually) by a load increase, or a linear increase to load on the barbell, or some combination, I would make sure that you are increasing your amount of work done in some methodical fashion.

middlehaitch

Here (below) is a thread that lists a load of the most popular programmes.

You may find it better following one of them, so you know you are getting a better balance in your workout.

I find 3 times a week full body with mild cardio on the off days ( if I feel like it) then yoga on Sunday's plenty. I am older than you though.

In general as we age we need a little more recovery time, and progress with the weights a little slower.

If you can, or feel inclined, try some yoga. Great for mobility and balance which will help you in your workouts.

(Connecting this post with your other - go for eating at your goal weight maintenance, I think you will get a better routine going and have a better experience. JMHO)

Cheers, h.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Grey_1

Thanks for the replies!

@Cherimoose I'll look up those videos.

@SideSteel - Thanks for the advice. No restrictions on days, so I'm pretty free to follow any schedule. I'm going to browse the programs middlehaitch kindly linked (Thanks!) and take your entire set of tips and run with them.

My inexperience and ignorance of the subject matter so far is my worst enemy, but your avatar tells me you clearly know what you're talking about.

Much appreciated