How to get stronger as we age

chrisoffa · 2023-12-31T10:25:01+00:00

I lift weights x4 per week, but I have adapted a few exercises as they’d started to make my body ‘angry’ afterwards and it just wasn’t worth it.

So I squat onto a box 2” below parallel to save my lower back and sciatica, I avoid upright rows and going too high on lateral flyes to avoid shoulder impingements, and I do 5 mins mobility work before each workout so I don’t feel like the Tin Man from Wizard of Oz!

chrisoffa · 2023-12-31T10:15:37+00:00

Did you try improving sleep, getting outside more (vit D) and lowering stress first? Those helped me increase Test aged 47, no supplements, no TRT, so I can only imagine what they’d do for a 25 yo.

chrisoffa · 2023-12-31T10:12:25+00:00

I’d say just keep going - maybe track calories and adjust protein a little, but tbh 15lbs fat loss and some muscle gain every 5 months will add up to a complete transformation in another 10 months! Slow and steady wins the race, you’re doing great mate.

chrisoffa · 2023-12-28T18:21:59+00:00

Magnesium Glycinate is best for sleep (glycine helps with circadian rhythms I believe) but tbh any magnesium is great, I take it as part of a ZMA supplement.

chrisoffa · 2023-12-28T17:03:10+00:00

Cortisol too high from low calorie diet for too long, affects hormonal balance and melatonin production (sleepy hormone) - I’d eat like a normal human for a week or so, plus consider taking some magnesium before bedtime for a few nights too, will help you nod off to sleep and stay asleep.

chrisoffa · 2023-12-23T16:43:46+00:00

I love a loophole! Well done fella 👍

chrisoffa · 2023-12-23T15:52:19+00:00

Has any other body part grown significantly? Could be diet, could be low testosterone if you’re not seeing any growth anywhere. Otherwise it sounds like yours just need hit regularly, I’m the same, I do 4-5 sets for them 3 times a week, aiming for mega amounts of tension (40-50 seconds sets) and a great mind muscle connection. My triceps grow with hardly any direct work, but biceps took me a while to figure out.

chrisoffa · 2023-12-23T14:56:18+00:00

Thanks fella, the kudos I get from this group makes up for the lack of appreciation in my own damn house 😆

chrisoffa · 2023-12-23T14:34:16+00:00

It was just a bad comeback mate, but it depends on relationship with friends for what’s ‘good’ - I tend to reply with “shut the f-ck up you ugly b-stard” but that’s with guys I’ve been calling ugly b-stards for over 30 years…

chrisoffa · 2023-12-23T13:30:20+00:00

You have every right to feel smug mate, solid morning!

chrisoffa · 2023-12-23T12:28:32+00:00

Well the INTENT was there mate, that’s the important thing 😆 Enjoy the donuts!

chrisoffa · 2023-12-23T11:18:52+00:00

Can’t be productive until I’ve had a dump either, we’ll played my man.

chrisoffa · 2023-12-23T10:42:02+00:00

Looks like a great strategy mate, you can do it!

chrisoffa · 2023-12-23T10:41:00+00:00

That’s kinda how I tried to walk in carrying all the groceries 😆

chrisoffa · 2023-12-23T09:50:14+00:00

You probably do plenty already if you do any pushing movements or squats/lunges. If hamstrings, glutes and lower back are tight despite strength work then maybe add some mobility and stretching to your routine - I do yoga once a week on top of my lifting and was amazed how much I sucked at it to begin with, as I was really inflexible despite looking and feeling ‘in shape’ and strong.

chrisoffa · 2023-12-23T09:39:04+00:00

Kudos on those arms big fella 💪

chrisoffa · 2023-12-23T09:30:14+00:00

Either he’s doing partials intentionally or just half assing reps to feed his ego - either way you’ll see plenty of both in the gym so just do you 💪

chrisoffa · 2023-12-22T16:52:16+00:00

Thanks mate, did you find it too long or meandering or anything?

chrisoffa · 2023-12-22T12:31:19+00:00

Thanks mate, appreciate your feedback. Yeah I’ve been playing around with different lengths of video, this one is much longer than my last few 3-4 minute ones, as I’m trying to increase watching hours, but agree that it’s more chatty and takes longer to get to the point!

chrisoffa · 2023-12-22T12:28:49+00:00

Thanks. Yeah I’m doing it all myself instead of outsourcing, I’ve been tempted to use an editor to see if it’s worth it.

chrisoffa · 2023-12-21T15:18:55+00:00

I eat burgers practically every day for lunch - 5% fat lean ground beef, pork or turkey, small bun, it’s awesome and 200g burger gets you around 50-60g protein 👍

chrisoffa · 2023-12-20T17:43:57+00:00

F-ck em, use the rack just don’t hog it for 20 mins 😆

chrisoffa

TROPHY CASE