I pulled up a training regimine that I used years ago and frankly it's killer. I hope I can hang with it. The theory is to pick a weight for each exercise movement that you do. Figure out what your ten rep max is for doing that exercise in perfect form. The reason that
I dredged this up is that on several exercises my abilities are way past the amount of weight required that I possess to make progress. This routine is based on a system that will add strength and size without the requisite heavy lifting.

Here is the theory. I'll use biceps and triceps to give the example of how it works. The sight on which I found this method guaranteed to add an inch to your bicep in 45 days. When I did it 9 years ago it did just that. I'm older now so my goal is just to be able to do it. I don't care about size.

So again , biceps for the example but it works on any body part:

Pick the maximum weight that you can curl and preform lying triceps extension 10 tmes in slow, perfect form. Then calculate 75 percent of that weight. For me my single arm dumbbell curl number is 35 lbs. So 25% would be my working weight.  will be 25 lbs.

Using your 75% weight, do one very slow curl with a controlled slow lift and drop. Keep your back straight. Don't fudge. Then rest one second and immediately do two curls. Rest 2 seconds and then do 3 reps. Then 3 seconds of rest. Continue adding one rep and one second of rest until you hit ten reps and 10 seconds of rest. You will be in substantial pain. Next preform the same method on your favorite dumbell triceps extension. I like the lying extension.  That completes arm day. You will be unable to hold your protein shake so use both hands.

This method can be applied to only one exercise per muscle group per session.

I will do arms  along with my routine ab and low back exercises one day.

My leg day will be single leg ab ball squats combined with single leg ab ball standing  leg raises and straight leg dead lifts  using the same count as above. I'll follow up with my regular ab routine.

The third day will be incline, decline and flat bench presses as well as the same quantity of bench fly movements in the same positions.  Again I'll follow up with routine ab and low back work.

I do ab crunches with medium weights and 15 reps on my arm day. On leg day, I use no weight for abs or hypers to ease the pain. On chest day I go medieval on my abs using heavy weight for crunches and hypers. It's odd that nobody has asked how
I use weight in a crunch. I'll tell you if you ask.

I plan to do this routine for 45 days, 3 days a week.

My measurements are as follows

upper arms 15 inches
waist     36 inches
chest  48 inches
thighs 25
calves 15
ass 39


Lets see what happens. I do not expect radical changes due to the fact that I'm 58 but swim season aspproaches and that's the time that I can go from 11 or 12 percent bodyfat down to 9 or 10.. When I shed the BF, I want to have some muscle to show. I mainly like to please my wife of 32 years but if I catch the eye of a few of the local 50 year old dock bunnies, I'll be happy  :~D

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