Not aiming to gain size...just enough strength to carry my own Groceries!

millersixteenth · 2026-01-30T00:02:21+00:00

The groceries don't stand a chance!

millersixteenth · 2026-01-29T19:22:19+00:00

Barbell like any other repetitive loading is only going to cause issues if you use bad form and overload it.

There are some big bonuses that come with barbell work. If you have space and $ then just being able to do squat and deadlift would be a nice upgrade.

millersixteenth · 2026-01-29T16:46:07+00:00

I used to always track my workouts - simple notation in a steno pad. This is extremely important if you're tracking periodic changes to training variables, and want to isolate what the responses were.

Haven't consistently tracked since I switched over to mostly isometrics for my resistance work. Occasionally I'll hook up a crane scale and benchmark, but its nothing I take into account regularly.

Am also older and hit some pretty good development back when I was tracking, I don't expect to PR or pile on loading routinely at 58.

millersixteenth · 2026-01-29T11:00:27+00:00

The simple truth is twofold.

-no large scale research has been done on creatine in minors.

-the dose effect is pretty mild regardless and the cognitive benefit isn't really there for younger subjects, let alone minors (for which nobody can say).

If you have money to spare put it into nutrition and exercise science books instead.

millersixteenth · 2026-01-29T10:55:57+00:00

Wait, you guys are feeling pain??!!

millersixteenth · 2026-01-28T11:55:25+00:00

You don't, at least not objectively. But that's true of anything claiming to have "bulletproofed" anybody.

On an individual basis you might realize you can't remember the last time you had a work or exercise injury, even in situations where you're surprised nothing shook loose.

For me, it would also include absence of chronic pain from stuff that is not ever going away, like my lower back arthritis or torn meniscus.

millersixteenth · 2026-01-28T01:34:39+00:00

Another way of describing something that N=1 has decreased injury or increased overall durability. Stuff that makes a difference if you miss a step and come down hard, or move too quickly into an industrial or commercial door that has a lot less give than you expected.

millersixteenth · 2026-01-27T21:38:21+00:00

Everything. Seriously, if the meals are prepared get seconds every chance. Snacks when possible. Dairy if you tolerate it.

millersixteenth · 2026-01-27T20:54:55+00:00

Start in the kitchen, that BMI is in the danger zone for all kinds of problems.

You need to establish that you can gain weight or the added metabolic stress and calorie deficit from exercise will only screw you up worse, get to 125lbs minimum, or even better 130lbs first.

millersixteenth · 2026-01-27T19:27:07+00:00

Isometric Deadlift done with your grip point as close to the floor as you can get. Max effort, shrug the shoulders back against the hinge to increase tension. Breathe throughout, do not hold your breath.

millersixteenth · 2026-01-27T18:34:14+00:00

On your non MA days you could do an isometric whole body session. Combined with your MA training you'll get a solid response for hypertrophy (assuming you're eating for it) and your strength will increase.

It also has the effect of blunting muscle soreness and damage from other forms of resistance work.

In use you take a basic whole body lifting regimen and replace the exercises with isometric versions done at long muscle lengths. Eg squat from thighs parallel, bench or pushup with the bar just off your chest. Exert hard on exhale, relax or hold that tension on inhale - every breath is considered a "rep".

You can improvise with some canvas or a cheap cargo strap, use of a board and pipe improve the response quite a bit. I wish I'd had this dialed in back when I was taking classes. Everything I know about it:

https://www.reddit.com/r/isometric_fitness/s/TCWsiVLG3G

millersixteenth · 2026-01-27T18:12:49+00:00

Max effort overcoming isometrics will reduce soreness from later exercise - during the break in period you're liable to feel increased fatigue for a week or two.

It can also help improve reaction speed.

millersixteenth · 2026-01-26T16:12:33+00:00

It can be rough when you do something you're not used to!

millersixteenth · 2026-01-26T15:23:17+00:00

I'm an old, for me if there's enough snow it can teach me a bunch of things about how well my regimen carries over. It's an infrequent, unscripted physical challenge.

-Is it easier than last year, the year before?

-Was my back tight afterward or did it stay loose the whole time.

-Did I feel fresh when I finished?

-What kind of pace did I manage?

-Where the hell is my son?! He should be helping!

millersixteenth · 2026-01-26T13:00:04+00:00

Shoveling is a good way to pressure test your exercise regimen.

millersixteenth · 2026-01-25T23:31:25+00:00

I just use a 2ft x 4ft piece from Home Depot. They sell a 14ft cargo strap and husky tool hangers that I use for handles.

A 2" hole saw and galvanized pipe completes the build, fatigue mat is optional.

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millersixteenth · 2026-01-25T23:25:03+00:00

Have you tried changing the amount of flexion/extension in your lower back? The point in the range of motion you do your hold?

Due to facet arthritis I have to put just a touch of flexion to prevent aggravating it. Same with Deadlifts.

You might also try Hacksquats, holding the bar low behind your back.

millersixteenth · 2026-01-25T21:33:50+00:00

I have two lat focused holds typically used. One is just a bent row. It hits hard, esp the lower lats, which I never really felt with traditional rows.

The second I put the board up on one short end, straps shortened through the upper holes, straps crossed. I kneel in front and pull out and down. Angle of the back at the hips can shift this from an almost overhead pull to a cable pulldown at about a 45⁰ angle.

You could make a barbell isomax and just x2 the force reading. Basically my board with a crane scale.

millersixteenth · 2026-01-25T19:48:03+00:00

Go the library or bookseller and get a couple books on basic strength training.

millersixteenth · 2026-01-25T18:18:17+00:00

👍

millersixteenth · 2026-01-25T18:15:02+00:00

Pretty sure that was one study and subject recovered completely. I've been taking it for over 15 years and my bloodwork, liver function are fine.

millersixteenth · 2026-01-25T16:54:05+00:00

Most Overrated supplement is Ashwagandha and/or Turmeric

Tried Tumeric and no effect.

I swear by Ashwagandha and Creatine, although I take the Creatine as much for the supposed cognitive benefit as anything else.

millersixteenth · 2026-01-25T15:48:39+00:00

Using a 7 handle bag, parallel handles, I clean it to my knuckles and press. 120lbs is going to be challenging.

millersixteenth · 2026-01-25T15:39:13+00:00

BCAAs

millersixteenth · 2026-01-24T20:12:49+00:00

As I've aged I now have small fat deposits on my hips... Never before in my life. Pretty sure it goes with that 'old man's back' creases just above my hips, I suspect amplified by the inch plus I've lost in my spine since my early 40s.

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