OLD BOYS rest period between MUSCLE groups

[Van-Selftest]

Greetings OVER 40's

I've already introduced myself in the new member section, . . . so now I guess I'll hang out with the "OLD BOYS"

I'm 50 (in a few months), . . . 6'2", . . . 250lbs, . . . probably close to 30% body-fat,

I'm in fair shape, . . . still hit the gym 4 to 5 times a week, . . .

It's been a tough journey (Started age 20, 6'2", at a skinny 170lbs), . . .

I'm a "hard-gainer" (tall ectomorph) . . . Even now days if I have a break from gym, I seem to default to "thin" ,. . . which when it happens, looks bad because I sport a middle aged mid section :-)

I've done several cycles over the years which may or may not have contributed to my below par testosterone level (which is 416 ng/dl - I'm going to start self administering trt.)

With my body structure, age & low test levels it's flippin difficult enough to maintain muscle and keep fat off, . . . . . let alone build new muscle.

Which brings me to my question . . . . . . . . . finally :-)

As a 50yr old, low test, tall ectomorph - THOUGHTS PLEASE on adequate rest period between retraining specific muscle group?

[JohnnyVegas]

I hit every body part once a week. I try to take one day off between workouts. I used to do more volume when I was younger, but no longer.

Having said that, you will have less of a hard time with recovery after you start TRT.

[John Andrew]

I agree with Johnny but back is just once a week. When I have time like now I am able to slowly up the intensity and do more. But I need rest and a really good diet. At the moment I am getting back to 6 days a week. Two legs, two chest and arms etc. One Back and a light day of no too much at all. I squated 2 days ago, took 3 hours. Just Blast away until the legs are so pumped and I am wrecked. I will be able to do it again tomorrow.

Before comps (power lifting) I would train twice a day 6 days week for the last 4 weeks then rest 4 days. Train heavy, hard and often. Good luck, John

[stpete]

Once a week is enough for me w/the exception of bi's, tri's and calves. I hit bi's(light, hi reps) w/chest and tri's(light, hi reps) w/back, then i go heavy on delt/arms day. Calves light on back day and heavy on leg day.

[songdog]

Just listen to your body.

[keep fightin]

welcome! Im 6'3 195 with a 6'5 arm span, weighed 158 at 18 same height, I am familiar with living ectomorphic. The T will help you hold on to gains earned the old fashioned way, hard work,good food, and fight the feelin! hold yourself to one direct bodypart per week with the exception stpete stated above^^. We of the pencil legs and and wrists seem to do better with a 12-20 rep scheme. Read the stickies,ask questions and our community will be pulling for you.I know what it feels like to bust your balls in the gym and nothin!, very possibly you have been low T for a long time. You've cycled in the past so I'm thinking you know the importance of full male panel blood work, E sensitive panel etc... if not our members will walk you thru the process, very important, I'm 56 myself so welcome brother ecto!

[Times Roman]

I hit every body part once a week. I try to take one day off between workouts. I used to do more volume when I was younger, but no longer.

Having said that, you will have less of a hard time with recovery after you start TRT.

Bingo!

[Buster Brown]

I'm 42 with average genetics. Height 5'9" weight 178 with 11% body fat. After over twenty years of lifting and always wanting to "over-achieve" I have finally accepted less is more. I train one body part once a week. Small muscles get six working sets and large muscles get nine to ten working sets. I do a four day split and do 45 min. cardio twice a week when I'm not lifting. I think at this point of the game it is important to avoid injuries as much as possible so you can keep doing what you love!

[ScotchGuard02]

Welcome to the forum. I'm 52 this month. What I found is that when I started cycling 5 years ago I'd lose my gains pretty fast during and after PCT. Then 4 years ago I got on HGH and I've been able to maintain my weight, strength, and muscle tone. I'm 5'11", 203lbs, 12% bf. I started TRT towards the middle of last year and also noticed that I'm able to keep muscle on with no problem. As a matter of fact, with my metabolism slowing down, I need to watch what I eat. This is the heaviest I've been in my life. You're gonna have fun on TRT and cycling.

[JohnnyVegas]

Funny thing is, much of what we are saying should apply to the younger guys as well. They feel like Superman and over train all the time. How many thread do we see where someone says, "I am spending three hours in the gym but not growing?" A lot of new guys don't realize that growth doesn't happen while lifting; it happens when we eat and rest.

[fit2bOld]

^^^^^
I'm going to the school of Johnny Vegas. Every body part once a week with one day off. Done in 1 1/2 hrs, 2 when adding some cardio.

[bullshark99]

Dead on^^^^^ this is what I practice. I am guilty however, of not switching my routine up enough. Along with the diet and rest (as J Vegas) stated, I feel breaking things up make a big difference.