About Brian Expertise I can help set up a weightlifting program, give suggestions on specific exercises and how to deal with injuries. We can discuss your goals and effective ways to work towards them. I compete at powerlifting, and have been weightlifting for over 15 years.
Experience 15 years weightlifting experience, including competitive powerlifting.
Question What program or schedule would work for someone who has done light lifting for 5 years, but is now ready to get fit for the next 50 years. Would like to actually add inches to chest, arms, legs, and trim waist. Male.
Answer Hi Glen. Adding muscle is not that easy at your (or my!) age. You can make some gains, but I wouldn't expect miracles.
The best thing you can do is make sure that working out is a consistent part of your "lifestyle." I recommend working out at least 5 days per week.
A good program would look like this:
Day 1 - chest
Day 2 - back
Day 3 - legs
Day 4 - shoulders
Day 5 - biceps & triceps
Each day you would be doing 4 different exercises for the day's muscle group(s), for 4-6 sets of 8 reps. Such a workout should take around an hour.
If you have weight to lose, you'd want to keep the rest between sets short (a minute or less). This will make the workout more "aerobic" in nature, and more calorie burning.
Since I have no idea what kind of shape you're in now, I'd recommend a medical exam before starting a program like this.
