Seniors Guide to Building Muscle

old guy curling weight

For a lot of us entering into our mid-life, we start noticing things about our bodies that are a little “different” than before. It's not something that happens over-night but rather a gradual decline - We start to notice the little things happening with our body. Our joints ache a little more, we start to feel a little more tired, our muscles start to look a little saggy and we start developing some gut overhand.

For us men, it can be a hard pill to swallow because we were once strong, nimble and in shape. For a lot of us, we were the running backs, the quarter backs, the guys that other guys looked up to. Now, as we get older we start to come to terms with how our bodies are changing.

Are we destined to slowly start withering away? Are we destined to never get back what we once had? Do we just sit back and accept the fact that we're on a steady decline downwards?

HELL NO!!

Not even close! In fact, I have some fantastic news. We have certain attributes that the young guys don't have and it's something you only attain as you get older. This my friends are experience, muscle memory and muscle retention. You see, we have developed a set of patterns that our muscles have been following for years. We have an intimate understanding of our body and how our muscles work through years of work experience. We know what and what doesn't work for our bodies and it's this knowledge that gives us a huge advantage over the younger guys.

I've been in the weight training game for over 20 plus years and if there is one lesson that I've learned that stands out the most is that the more knowledge and understanding I have about my body and body type the more efficient I've become when it comes to weight training and other fitness activities.

With that being said, I've designed a program that targets older guys using a staggered and progressive approach that will:

•  Get you back into shape;

•  Build progressively more strength and muscle mass at a steady rate;

•  Take into account your age and conditioning;

•  Uses a joint and tendon friendly approach (higher repetitions and no crazy exercises);

•  Uses progressive type exercises that gradually builds to more advanced exercises;

•  Uses an 18 week progressive style system taking your from beginner to advanced

After completing this program you will:

•  Be stronger;

•  Have more lean muscle mass;

•  Have less body fat;

•  Have more wind and in better shape;

•  Be a lean, mean fat burning - muscle building machine!

The following program is an 18 week system and it's laid out in such a way as to guide you from a doe eyed beginner to a full-fledged muscle hound. The set and repetition scheme is laid out in such a way as to spare your joints and connective tissues while allowing you to gain heaps of strength and muscle mass.

Let's take a look at the program:

Weeks 1 to 2

For the first two weeks, the starting routine will help establish muscle balance and stability. Simply stated, you can't run before you learn to walk and this is where you learn to walk. The exercises are meant to familiarize you with the weight.

Weeks 3 to 5

Building on what you learned in weeks 1 and 2 we will be using additional sets and different exercises. The idea here is to expand your muscle education by introducing a slightly higher level of intensity and volume. In essence we are starting to “re-program” your body which will fire up your bodies' internal engines and get it back on track to what its best at, building lean tissues.

Weeks 6 to 9

We are now ready to start using different exercises to help build additional strength and muscle tone. The idea here is to add more depth to your training and prepare you for additional levels of intensity. At this stage you should be feeling stronger and your muscles should start feeling “tight”. Once you complete this stage you are now ready to tackle additional levels of training including more sets, repetitions and exercises.

Weeks 10 to 13

At this stage, you are ready to start splitting your muscle groups into entry level “split training.” We are now entering the intermediate stage of weight training. You should be feeling a lot stronger and experiencing new muscle growth and development.

Weeks 14 to 18

We have now split your training into 3 separate sessions. You are now an experienced lifter and are now ready for advanced techniques using more volume, sets, repetitions and exercises. Your body is now starting to transform and you should be feeling pumped. Your bodies' internal engine is fully fired up and is now burning fat and building additional muscle mass.

Week 18 +

Congratulations, you are now a full-fledged muscle hound and now ready for additional techniques. Try using this routine for a high level of intensity which will take your body to the next level of development. You should now be feeling a lot better about your development. Your body should now be in “all ahead” mode.

At each stage, I will explain how you should be progressing including when to increase weight and repetitions. Let's take a look at the program!

Here is the training sequence

Program Duration Type Purpose
Program A 2 Weeks Full Body Improve balance and stability
Program B 3 Weeks Full Body Establish balance and stability. Add a touch more intensity
Program C 3 Weeks Full Body Improve strength and muscle tone
Program D 3 Weeks Basic Split Build additional muscle and strength
Program E 4 Weeks Advanced Split Optimize recovery periods to maximize strength and muscle gains

Let's take a look at each stage and the set up for each.

Program A

Weeks 1 & 2

  • Performed on Monday and Thursday: Full Body Workout
  • Duration: 2 Weeks

Schedule is as follows:

Day 1: Monday Workout 1
Day 2: Tuesday
Rest
Day 3: Wednesday
Rest
Day 4: Thursday
Workout 1
Day 5: Friday Rest
Day 6: Saturday
Rest
Day 7: Sunday
Rest
Workout 1 Full Body
Monday & Thursday
Exercise Sets Reps Rest
Cardio Performed for 10 minutes as a full body warm up
Leg Extensions 2 20 50 seconds
Step Ups 2 15 50 seconds
Incline Dumbbell Press 2 15 50 seconds
Lat Machine Pulldown 2 15 50 seconds
Seated Dumbbell Press 2 15 50 seconds
Standing Barbell Curls 2 12 50 seconds
Lying Triceps Extensions 2 12 50 seconds
Seated Calf Raise 2 20 50 seconds
Crunches 3 20 50 seconds
Cardio Perform for 15 minutes at low to moderate pace.

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*Notes*

How to determine how much weight to use?

Don't worry too much about the weight at this stage. Your main goal is to create a simple relationship between your muscles and the weight, sort of like a first date. Pick a weight that is super light like an empty bar or 5 pound dumbbells. Start light and remember this, don't go too heavy. Your focus is to establish a connection between the weight and your muscles. We'll get to using heavier weight shortly.

You should be able to perform all prescribed repetitions with relative ease.

When should I add more weight?

Don't worry about adding more weight for the first couple of weeks. Unless the weight is so light that it feels like air, feel free to add a couple of pounds.

How much rest in between exercises?

Have a drink of water from the fountain; wipe the sweat from your brow and head on over to set up your next exercise. Unless you're totally out of breath, feel free to rest a couple more seconds.

How much water should I be drinking?

Have two glasses prior to working out, three glasses during and another one or two afterwards. This will keep your body full and hydrated.

Should I take any supplements?

At this time, you don't need any type of supplement before or after working out. I suggest a simple vitamin and mineral tablet after breakfast.

Should I do any other type of exercise such as additional cardio?

Sure, as long as it doesn't interfere with your workouts. If you want to take walks after dinner that's not a problem but remember, you want to save something for your workouts so don't go all out on the cardio.

Should I be using a training diary or log?

Yes, you should be using a diary. I've attached training logs for the entire 18 so all you have to do is print them off and add to a binder. Take them with you to the gym and keep track of sets, reps and weight. If there are other things you notice like how you feel or how the weight feels, take special note.

Download the printable workout here.

Download our illustrated book of weight training exercises, click here.

Program B

Weeks 3 to 5

  • Performed on Monday and Thursday: Full Body Workout
  • Duration: 2 Weeks

Schedule is as follows:

Day 1: Monday Workout 1
Day 2: Tuesday
Rest
Day 3: Wednesday
Cardio
Day 4: Thursday
Workout 1
Day 5: Friday Rest
Day 6: Saturday
Cardio
Day 7: Sunday
Rest
Workout 1 Full Body
Monday & Thursday
Exercise Sets Reps Rest
Cardio Performed for 10 minutes as a full body warm up
Leg Extensions 2 20 50 seconds
Step Ups 3 15 50 seconds
Flat Bench Dumbbell Press 3 12 50 seconds
Seated Cable Pulls 3 12 50 seconds
Seated Dumbbell Press 3 12 50 seconds
Standing Barbell Curls 3 12 50 seconds
Seated Alternate Dumbbell Curls 3 12 50 seconds
Lying Triceps Extensions 3 12 50 seconds
Standing Calf Raise 3 20 50 seconds
Crunches   20 50 seconds
Cardio Perform fo15 to 25 minutes at moderate pace.

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*Notes*

When should I add more weight?

Your weight should be constant for all sets of your exercises, except for the last set. We want to introduce the concept of last set intensity.

We do so in the following fashion.

If on the last workout you were able to perform 12 unassisted repetitions, I suggest adding 10% to the bar or using heavier dumbbells (perhaps 5 pounds more). For example, let's say you performed 12 easy repetitions using 5 pounds on the flat bench dumbbell press last workout, try using the 10 pound dumbbells for this workout. Remember, if the weight is so heavy that you cannot perform the prescribed repetitions, lighten the weight.

We will expand on this concept in the upcoming workout sessions as it will be the #1 determining factor in how fast you grow and get strong.

How much rest in between exercises?

Have a drink of water from the fountain; wipe the sweat from your brow and head on over to set up your next exercise. At this point, take as much rest as necessary to catch your breath but don't rest too much because you'll get too tired.

How much water should I be drinking?

Have two glasses prior to working out, three glasses during and another one or two afterwards. This will keep your body full and hydrated.

Should I take any supplements?

Again, at this point you don't need any pre or post workout supplements. Drink some water and keep hydrated. The only supplement I'd recommend at this point is a good multi vitamin/mineral pack. Have it as soon as your done breakfast. A simple men's vitamin/mineral tablet will suffice.

Download the printable workout here.

Download our illustrated book of weight training exercises, click here.

Program C

Weeks 6 to 9

  • Full Body Workouts Broken Into Workout 1 and Workout 2
  • Performed on Monday and Thursday
  • Duration: 3 Weeks

Schedule is as follows:

Day 1: Monday Workout 1
Day 2: Tuesday
Rest
Day 3: Wednesday
Cardio
Day 4: Thursday
Workout 2
Day 5: Friday Rest
Day 6: Saturday
Cardio
Day 7: Sunday
Rest
Workout 1 Full Body
Monday
Exercise Sets Reps Rest
Cardio Performed for 10 minutes as a full body warm up
Leg Extensions 1

2

20

15

50 seconds
Leg Press 1

2

20

12

50 seconds
Bench Press 1

2

20

12

50 seconds
Incline Dumbbell Press 3

12 50 seconds
Lat Machine Pulldown 1

2

20

12

50 seconds
One Arm Dumbbell Row 2 12 50 seconds
Seated Dumbbell Press 1

2

20

12

50 seconds
Shrugs 3 15 50 seconds
Standing EZ Bar Curls (Use EZ bar) 1

2

20

12

50 seconds
Lying Triceps Extensions 1

2

20

12

50 seconds
Seated Calf Raise 3 20  
Lying Leg Raises 3 20  
Cardio Perform for 15 to 25 minutes at moderate pace.
Workout 2 Full Body
Thursday
Exercise Sets Reps Rest
Cardio Performed for 10 minutes as a full body warm up
Leg Extensions 1

2

20

15

50 seconds
Step Ups 1

2

20

12

50 seconds
Incline Dumbbell Press 1

2

20

12

50 seconds
Lat Machine Pulldown 1

2

20

12

50 seconds
Seated Cable Row 1

2

20

12

50 seconds
Seated Dumbbell Press 1

3

20

12

50 seconds
Side Laterals 2

15 50 seconds
Preacher Curls 1

2

20

15

50 seconds
Close Grip Bench Press 1

2

20

12

50 seconds
Standing Calf Raise 3 20 50 seconds
Cable Crunches 3 20 50 seconds
Cardio Perform for 15 to 25 minutes at moderate pace.

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*Notes*

When should I add more weight?

For the first week of your workout, pick a weight that will allow you to perform the prescribed sets and repetitions with relative ease. Remember, the point of this stage is to add more depth to your training and that means more balance and stability. Keep track of your lifts using a training log (attached here).

Building on your progression from the previous sets of workouts, we are now ready to introduce the “work set” concept. The work set is the very last set of your exercise and it's this set that I want you to focus on. Previous sets are meant to prep the muscle and warm it up. Let's use the bench press as an example. Using the repetition scheme from above we have:

1 x 20 repetitions (warm up)
1 x 12 repetitions
1 x 12 repetitions – work set

The very last set of this exercise is called the “work set”. This is the set that you want to concentrate all your focus and effort on. Keep the weight constant up to the work set and add additional weight.

Let's determine the weight. If after the first week you can perform the prescribed repetitions with relative ease I want to you to use a slightly heavier weight for the next week's set of workouts. For example, let's say in the first week you were able to complete 12 easy repetitions on the last set of bench press' using 75 pounds. For the following weeks workout I want you to use a slightly heavier weight (10% more) so the new load will be roughly 80 pounds. However, you shouldn't be struggling to complete the prescribed repetitions. If you find you're having a hard time completing the repetitions, lighten the load.

How much rest in between exercises?

Have a drink of water from the fountain; wipe the sweat from your brow and head on over to set up your next exercise. At this point, you shouldn't be taking too long of a rest – Finish the exercise and get ready for the next one.

How much water should I be drinking?

Have two glasses prior to working out, three glasses during and another one or two afterwards. This will keep your body full and hydrated.

Should I take any supplements?

Try using a protein powder and a vitamin/mineral tablet. Start having a protein drink once in the morning and one immediately after working out. Your muscles are now at a point where they need additional protein requirements based on the added stress. You can generally get a protein powder at your local health food store, Walmart, Drug Store or other shopping centres. You can also get cheap protein powder at your local bulk food store. Try looking for Whey Isolate as it has a faster uptake than other protein sources.

How much cardio should I be doing?

You'll be doing roughly 4 cardio sessions per week; two sessions immediately after working out and two sessions on non-workout days. These cardio sessions are meant as “light” sessions and you shouldn't be going to crazy with these workouts. If you play extra circular sports such as hockey or other sports, substitute these sessions with the activity. If you don't play any sports try doing some light walking, cycling or other light cardio (IE: treadmill).

Download the printable workout here.

Download our illustrated book of weight training exercises, click here.

Program D

Weeks 10 to 13

  • Basic Body Split Broken Into Workout 1 and Workout 2
  • Performed on Monday and Thursday
  • Duration: 3 Weeks

Schedule is as follows:

Day 1: Monday Workout 1
Day 2: Tuesday
Rest
Day 3: Wednesday
Cardio
Day 4: Thursday
Workout 2
Day 5: Friday Rest
Day 6: Saturday
Cardio
Day 7: Sunday
Rest
Workout 1 Basic Split Workout
Monday
Exercise Sets Reps Rest
Cardio Performed for 10 minutes as a full body warm up
Leg Extensions 1

2

20

15

50 seconds
Squats 1

2

20

12

50 seconds
Side Laterals 3 15 50 seconds
Seated Dumbbell Press 1

3

20

12

50 seconds
Close Grip Bench Press 1

2

20

12

50 seconds
Standing Cable Press Downs 1

2

20

12

50 seconds
Seated Calf Raise 3 20 50 seconds
Roman Chair Sit Ups 4 15 50 seconds
Cardio Perform for 15 to 25 minutes at moderate pace.
Workout 2 Basic Split Workout
Thursday
Exercise Sets Reps Rest
Cardio Performed for 10 minutes as a full body warm up
Flat Bench Press 1

2

20

15

50 seconds
Incline Dumbbell Press 1

2

20

12

50 seconds
Lying Leg Curls 1

2

20

12

50 seconds
Lat Machine Pull Downs 1

3

20

12

50 seconds
Barbell Bent Rows 1

3

20

12

50 seconds
Standing Barbell Curls 1

2

20

12

50 seconds
Seated Alternate Dumbbell Curls 1

2

20

12

50 seconds
Lying Leg Raise 4 15 50 seconds
Calf Raise on Leg Press 3 20 40 seconds
Cardio Perform for 15 to 25 minutes at moderate pace.

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*Notes*

You are now at a point where your body should be accustomed to the feel of the weight. You should now have much better balance and stability and are ready for the next stage – You're primed to start getting stronger and building hard lean muscle.

You are now ready for heavier loads and more sets. Since we are introducing additional levels of stress we will be implementing a “split” style of training. That is, we will split upper and lower body movements into two separate workouts. Doing so will allow you to focus and concentrate on those muscle groups to boost training intensity.

When should I add more weight?

At this point, you should be increasing the weight with each passing workout, provided you can complete the prescribed repetitions on the last set, unassisted. The only time you should be adding more weight is if you can complete the prescribed repetitions…unassisted. However it should be hard enough that you can just barely complete 12 repetitions. Once you are able to complete 12 unassisted repetitions, add roughly 10% more weight for your NEXT workout.

For your next workout you may be only to complete 10 repetitions. That's fine as long as you used heavier weight. Your only goal is to try and complete 12 unassisted repetitions with the new weight. Once you can complete 12 repetitions with the heavier weight, add another 10% and start the cycle over. This is how this cycle will look:

Week 1:

Perform 12 unassisted repetitions with X amount of weight

Goal: Complete 12 unassisted repetitions. Once goal is reached add 10% more weight to X amount of weight.

Week 2:

Add 10% more weight to X amount of weight used in the previous workout.

Goal: Complete 12 unassisted repetitions with 10% heavier weight. Once goal is reached, add 10% more weight to X amount of weight.

Ongoing Cycle:

Add 10% more weight to X amount of weight used in the previous workout.

Goal: Complete 12 unassisted repetitions with 10% heavier weight. Once goal is reached, add 10% more weight to X amount of weight.

Remember, improvement is rarely linear so it may take a few workouts to get up to 12 unassisted repetitions with the heavier weight but keep striving to get 12 unassisted repetitions for your LAST set.

What about the sets leading up to the last set?

Don't add any more weight to these sets, even if you're able to get 12 unassisted repetitions with heavier weight in the previous workout. The only thing you should be concerned about is improving on the last set while the sets leading up to that set should be considered warm ups.

To really start seeing growth and results, I want to you to focus all your efforts on the last set of each exercise. I want you to use a progressive style of weight training that works up to the last set.

For the first week, I want you to use the same weight as you did with the previous week's workout. However, for the next couple of weeks I want you to really concentrate on using progressively heavier weight on the last set only.

How much rest in between exercises?

Have a drink of water from the fountain; wipe the sweat from your brow and head on over to set up your next exercise. There are not extended rest periods at this point – finish your exercise, have a drink of water and head on over to your next exercise.

How much water should I be drinking?

Have two glasses prior to working out, three glasses during and another one or two afterwards. This will keep your body full and hydrated.

Should I take any supplements?

At this point I want you to start thinking of taking some creatine. I'm sure everyone is familiar with creatine at this point so I'm not going to get into it here. If you're not familiar with it, try reading this article here.

I do suggest that you make sure its ok with your family physician before taking creatine. In terms of the type, a simple creatine monohydrate powder is fine. It's cheap and very effective.

I want you to take creatine immediately before and after your weight training sessions. For added benefit, try mixing the creatine powder with your post workout protein drink. Try consuming the following protein shake:

•  1 cup strawberries

•  1 cup low fat strawberry yogurt

•  2 scoops vanilla protein powder (whey isolate): 40 grams protein

•  ½ tbsp. honey

•  1 cup 1% milk

•  1 cup orange juice

•  5 grams creatine monohydrate (if possible)

In addition, keep taking a vitamin/mineral pack immediately after breakfast.

How much cardio should I be doing?

Cardio will start to play a more important role in these sessions. What we want to do is build up your wind so you can handle more intense training sessions. You'll be doing 4 cardio sessions per week; two sessions immediately after working out and two session on non-workout days. I want you to increase the intensity of your cardio sessions. Instead of light cardio try doing some moderate intensity work.

If you play extra circular sports such as hockey or other sports, substitute these sessions with the activity.

Download the printable workout here.

Download our illustrated book of weight training exercises, click here.

Program E

Weeks 14 to 18

  • Advanced Body Split Broken Into Workout 1, Workout 2 and Workout 3
  • Performed on Monday and Thursday
  • Duration: 4 Weeks

Schedule is as follows:

Day 1: Monday Workout 1
Day 2: Tuesday
Rest
Day 3: Wednesday
Workout 2
Day 4: Thursday
Rest
Day 5: Friday Workout 3
Day 6: Saturday
Cardio
Day 7: Sunday
Rest
Workout 1 Advanced Split Workout
Monday - Shoulder / Back / Abs
Exercise Sets Reps Rest
Cardio Performed for 10 minutes as a full body warm up
Reverse Pec Deck 3 20 50 seconds
Seated Dumbbell Shoulder Press 1

2

20

12

50 seconds
Alternate Front Raises 3 15 50 seconds
Dead Lifts 1

2

20

12

50 seconds
Lat Machine Pull Downs 2 12 50 seconds
Barbell Bent Rows 1

3

20

12

50 seconds
Shrugs 1

3

20

12

50 seconds
Lying Leg Raise 3 20 50 seconds
Cardio Perform for 15 to 25 minutes at moderate pace.
Workout 2 Advanced Split Workout
Wednesday - Legs
Exercise Sets Reps Rest
Cardio Performed for 10 minutes as a full body warm up
Leg Extensions 3 20 50 seconds
Leg Press 1

2

20

12

50 seconds
Squats 1

3

20

12

50 seconds
Lying Leg Curls 1

2

20

12

50 seconds
Stiff Leg Deadlifts 2 12 50 seconds
Seated Calf Raise 3 20 50 seconds
Cardio Perform for 15 to 25 minutes at moderate pace.
Workout 3 Advanced Split Workout
Friday - Chest / Biceps / Triceps / Abs
Exercise Sets Reps Rest
Cardio Performed for 10 minutes as a full body warm up
Incline Bench Press 1

3

20

12

50 seconds
Flat Bench Dumbbell Press 1

2

20

12

50 seconds
Incline Dumbbell Fly 2 15 50 seconds
Standing Barbell Curls 1

2

20

12

50 seconds
Preacher Curls 2 12 50 seconds
Close Grip Bench Press 1

2

20

12

50 seconds
Standing Cable Press Downs 2 12 50 seconds
Roman Chair Sit Ups 3 20 50 seconds
Cardio Perform for 15 to 25 minutes at moderate pace.

Back to top

*Notes*

We are now ready to start using more advanced weight training techniques to add even more intensity. This workout phase uses an advanced workout split dividing the muscle groups into 3 separate workouts. Doing so will allow you to focus on each muscle group which in turn will allow you maximum energy output for those exercises. Remember, your main focus will target the last set of each exercise so you want to really save your energy for those sets.

When should I add more weight?

At this point, you should be increasing the weight with each passing workout, provided you can complete the prescribed repetitions on the last set, unassisted. The only time you should be adding more weight is if you can complete the prescribed repetitions…unassisted. However it should be hard enough that you can just barely complete 12 repetitions. Once you are able to complete 12 unassisted repetitions, add roughly 10% more weight for your NEXT workout.

For your next workout you may be only to complete 10 repetitions. That's fine as long as you used heavier weight. Your only goal is to try and complete 12 unassisted repetitions with the new weight. Once you can complete 12 repetitions with the heavier weight, add another 10% and start the cycle over. This is how this cycle will look:

Week 1:

Perform 12 unassisted repetitions with X amount of weight

Goal: Complete 12 unassisted repetitions. Once goal is reached add 10% more weight to X amount of weight.

Week 2:

Add 10% more weight to X amount of weight used in the previous workout.

Goal: Complete 12 unassisted repetitions with 10% heavier weight. Once goal is reached, add 10% more weight to X amount of weight.

Ongoing Cycle:

Add 10% more weight to X amount of weight used in the previous workout.

Goal: Complete 12 unassisted repetitions with 10% heavier weight. Once goal is reached, add 10% more weight to X amount of weight.

Remember, improvement is rarely linear so it may take a few workouts to get up to 12 unassisted repetitions with the heavier weight but keep striving to get 12 unassisted repetitions for your LAST set.

What about the sets leading up to the last set?

Don't add any more weight to these sets, even if you're able to get 12 unassisted repetitions with heavier weight in the previous workout. The only thing you should be concerned about is improving on the last set while the sets leading up to that set should be considered warm ups.

For a complete look at this type of progression, see this page here .

How much rest in between exercises?

Have a drink of water from the fountain; wipe the sweat from your brow and head on over to set up your next exercise. At this point, you shouldn't be dilly dallying in between your exercises. Finish up your exercise, get a drink of water and immediately start on the next exercise. Remember, we want to keep your intensity levels high and in order to do that you have to keep your body warm and in the “zone”. You can't allow your body to cool down completely.

How much water should I be drinking?

Have two glasses prior to working out, three glasses during and another one or two afterwards. This will keep your body full and hydrated.

Should I take any supplements?

Keep using the creatine/protein/vitamin combination. However, if you feel like introducing new supplements, please feel free to give them a try. At this point, your body should be feeling strong and tight so if there are supplements that you feel that may give you an extra “push” give them a try. At the end of this article, I'll outline some additional recommendations on what supplements work at helping you get stronger and enhance performance.

How much cardio should I be doing?

Keep performing your cardio as recommended.

Download the printable workout here.

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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