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    Quote Originally Posted by Timr245 View Post
    20 min intervals on the elliptical, 12 min ab circuit and 25 min circuit training. Spread out over the day...hard finding ambition today.
    Looks like you found just enough 3x today. Way to stay after it!

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    Monday

    Still dealing with my dang sinus problems but think the uri is gone. Got a shorter elliptical run in tonight. And tore my recumbent bike apart looks like the computer puked and the internal wheel and magnets are shredded up good also.

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    Two good workouts then an ok one last night.
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    Thread is too long to look through. Question: I am 61 years old and looking to regain some upper body strength. I have my routine but am wondering how often to work the same muscle group. Every other day? Every third day? Twice a week? I plan on progressing weight/resistance every two weeks? All advice appreciated.

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    Quote Originally Posted by Mr Drysdale View Post
    Thread is too long to look through. Question: I am 61 years old and looking to regain some upper body strength. I have my routine but am wondering how often to work the same muscle group. Every other day? Every third day? Twice a week? I plan on progressing weight/resistance every two weeks? All advice appreciated.
    Bonecollector would probably be best at answering this one

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    Spin bike for 20 miles this morning, 45:20 - 2:16/mi pace.
    2.1 mile run in afternoon in 15:50....mile 1 - 6:58, mile 2 - 8:15...kinda gassed myself in the first mile.

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    Quote Originally Posted by Mr Drysdale View Post
    Thread is too long to look through. Question: I am 61 years old and looking to regain some upper body strength. I have my routine but am wondering how often to work the same muscle group. Every other day? Every third day? Twice a week? I plan on progressing weight/resistance every two weeks? All advice appreciated.
    When I lift for adding strength I be sure to hit the same muscle group 2x per week. I work in 3 day cycles, rest day then repeat. Many different thoughts on this but I agree, Bonecollector will be the guru on this one.

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    Who else is...

    Quote Originally Posted by Mr Drysdale View Post
    Thread is too long to look through. Question: I am 61 years old and looking to regain some upper body strength. I have my routine but am wondering how often to work the same muscle group. Every other day? Every third day? Twice a week? I plan on progressing weight/resistance every two weeks? All advice appreciated.
    Based on your 'maturity', I will make a few suggestions.
    1. warm up and stretch before and after
    2. Get plenty of rest, water, & proper nutrition (this is important for a variety of reasons)
    3. Start slowly with light weights and proper form in order to avoid injury and to "break-in" your body again without injury or being overly sore due to getting started again

    Everyone's physical abilities are different, but I agree with the above suggestion of hitting each muscle group 2x indirectly per week. Focus on hitting the larger muscles earlier in the week; secondary muscles later in the week.

    For example, Chest & Biceps on Monday and Triceps & Shoulders on Thursday. This will allow your shoulders some indirect work on Monday as well as direct focus on Thursday. Everyone has a different recovery rate, but this should give you enough time.

    Monday- Chest & Biceps & Traps
    Tuesday- Cardio & Abs
    Wednesday- Rest
    Thursday- Shoulders & Triceps & Traps
    Friday- Back & Biceps
    Saturday- Rest or Cardio or Abs
    Sunday- You can start the cycle over or rest depending on your abilities

    Hope this outlines a little of what you were looking for. Ask any questions you may have. There are numerous ways to mix it up. I did not list any leg work as you mentioned upper body only and I'm unclear on what your cardio regimen is.
    Last edited by Bonecollector; 01-08-2019 at 11:06 PM.

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    mr Drysdale

    I usually don't do the main stream way of things. I personally always like full body workouts over specific muscle groups. In the real world, how often do you just use one muscle group when pickings something up or doing anything. But I do not lift weights. More pushups, burpees, ect I do use dumbells on some exercises though. workout 5 times a week and you will see results.

 

 
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