2 minutes ago, save the frogs said:

Time under tension may be under-estimated .... using light weights but for more prolonged periods. This will greatly minimize injury risk. People over 50 need to watch out being cowboys in the gym with these heavy loads.

Maybe 10 lb dumbbells is all you need to stay fit and strong enough. You won't get big, but who cares? Women don't even care if you look like The Hulk.

Although I haven't tried it yet, but I think I'm done with the gym. I hated it and my nervous system was a wreck. I slept all day once after a workout. You can't walk for 3 days after leg workouts. It's HELL.

Looks retarded. He built his muscles using more weight. 10lbs is ok for shoulder raises and tricep extensions but too light for back and biceps.

Bands have varied tension from 5 lbs to 150lbs. Buy 3 bands. Good tension but does not kill you. You can train daily 10 minutes. One arm pull downs at 45 degrees or two arm horizontal rows sitting on a chair. Mimic the cable row. Great exercises for back. Overhead presses and front and side laterals for shoulders. Arm curl biceps. Reverse curl forearm. Overhead tricep extension. Behind the neck pull aparts rear delts. Done in 10 minutes.

11 minutes ago, save the frogs said:

Time under tension may be under-estimated .... using light weights but for more prolonged periods. This will greatly minimize injury risk. People over 50 need to watch out being cowboys in the gym with these heavy loads.

Maybe 10 lb dumbbells is all you need to stay fit and strong enough. You won't get big, but who cares? Women don't even care if you look like The Hulk.

Although I haven't tried it yet, but I think I'm done with the gym. I hated it and my nervous system was a wreck. I slept all day once after a workout. You can't walk for 3 days after leg workouts. It's HELL.

Nobody is going to look like the Hulk naturally, or never look like hulk whatever they do. People would probably be surprised how a lifelong natural lifter with proper diet and training actually looks, strong, lean, and well-built, but nowhere near that exaggerated image. The bodybuilder Fred showed us had great genetics, no doubt, but they where all on steroids and anabolics

6 minutes ago, Hummin said:

Nobody is going to look like the Hulk naturally, or never look like hulk whatever they do. People would probably be surprised how a lifelong natural lifter with proper diet and training actually looks, strong, lean, and well-built, but nowhere near that exaggerated image. The bodybuilder Fred showed us had great genetics, no doubt, but they where all on steroids and anabolics

Best to train for sustained strength 5 to 15 reps. Support the joints. Build up the back.

12 minutes ago, Hummin said:

Nobody is going to look like the Hulk naturally, or never look like hulk whatever they do. People would probably be surprised how a lifelong natural lifter with proper diet and training actually looks, strong, lean, and well-built, but nowhere near that exaggerated image. The bodybuilder Fred showed us had great genetics, no doubt, but they where all on steroids and anabolics

Zane was a light user of PED's, and wasn't that big at 190lbs. I looked a lot like him most of the time I lifted, even getting down to 4% body fat, but I was around 175 lbs, so a little smaller. Even Stallone, who had 3-4% body fat during Rambo days, used HGH for years, which I wanted to but never got around to it. He was actually busted in Australia with 48 vials of HGH in 2007.

You can look like them rather easily, but not as big. Just consistent hard workouts and strict dieting. There was a time when I ate mostly tuna and rice cakes, along with deer meat and veggies.

The larger ones always did steroids, along with HGH and Winstrol to get lean. I use to see some huge guys in the gym I worked at in San Antonio with Anavar in their bags. Both were huge but used less weight than I did in many exercises, especially legs. I'm glad I never tried any steroids, as I'm sure I would be having internal troubles now.

5 minutes ago, fredwiggy said:

Zane was a light user of PED's, and wasn't that big at 190lbs. I looked a lot like him most of the time I lifted, even getting down to 4% body fat, but I was around 175 lbs, so a little smaller. Even Stallone, who had 3-4% body fat during Rambo days, used HGH for years, which I wanted to but never got around to it. He was actually busted in Australia with 48 vials of HGH in 2007.

You can look like them rather easily, but not as big. Just consistent hard workouts and strict dieting. There was a time when I ate mostly tuna and rice cakes, along with deer meat and veggies.

The larger ones always did steroids, along with HGH and Winstrol to get lean. I use to see some huge guys in the gym I worked at in San Antonio with Anavar in their bags. Both were huge but used less weight than I did in many exercises, especially legs. I'm glad I never tried any steroids, as I'm sure I would be having internal troubles now.

Most women don't like the BB look. No reason to take drugs apart from being a pro.

Women prefer the army/ironman look.

1 minute ago, Rockyroad said:

Most women don't like the BB look. No reason to take drugs apart from being a pro.

Women prefer the army/ironman look.

Most women like the smaller bodybuilder and swimmer look. Trim, abs and butt. The V shape.

2 minutes ago, Rockyroad said:

Women prefer the army/ironman look.

A woman on a dating app literally wrote "I don't care about your muscles" in her profile.

Probably a bunch of gym guys were using their training background to get laid with her and she got sick of it.

1 minute ago, save the frogs said:

A woman on a dating app literally wrote "I don't care about your muscles" in her profile.

Probably a bunch of gym guys were using their training background to get laid with her and she got sick of it.

She cares about their wallets.

2 minutes ago, save the frogs said:

A woman on a dating app literally wrote "I don't care about your muscles" in her profile.

Probably a bunch of gym guys were using their training background to get laid with her and she got sick of it.

Past experiences of men can turn on or off a woman for sure. Most women look for someone like their dad's, in actions first then appearance, unless he was a jerk who abused and neglected her.

1 minute ago, fredwiggy said:

Past experiences of men can turn on or off a woman for sure. Most women look for someone like their dad's, in actions first then appearance, unless he was a jerk who abused and neglected her.

Looks is often not important as they age. Young women pick on looks but over 30yos not so much.

2 minutes ago, Rockyroad said:

Looks is often not important as they age. Young women pick on looks but over 30yos not so much.

The older a woman gets, the more she wants a man she can count on, who shows confidence, treats others around him with respect, especially those in the service industry. Looks her in the eyes when she talks and actively listens, which isn't as easy as it sounds. They love a smile, affection, touching and holding hands. One who has his own life outside her but puts her first always. Able to laugh at himself , never calls her names and responsible with his finances.

23 minutes ago, Rockyroad said:

Best to train for sustained strength 5 to 15 reps. Support the joints. Build up the back.

After many years, you end up trying all kinds of volume and different ways to create tension. I even had a great summer training mostly with elastic bands, a homemade platform, a bench, and several different anchor points, and when I got back to the gym I hit personal bests I had not seen in years, which surprised me.

What improved things the most was when I hit a calorie surplus with a balanced diet, around 35% protein, 40% carbs, and the rest fat, while also doing an hour of low-intensity cardio with a pulse meter, keeping my heart rate steady between 125 and 130 bpm. But travelling too much, and life in general, makes it hard to keep that kind of consistency over many years. Still, that was the best shape I had been in after 50. My mood was better, my energy was better, and I had time for everything. When you get up early in the morning, the day simply gives you more back.

Right now I have just arrived back, finally got rid of the jet lag, and have been a bit too comfortable, but now it is back to business.

Consistency matters, but variation can also do wonders when you get stuck in one pattern and stop making progress. I have always had a fairly relaxed relationship with lifting, and over the years I have spent long periods being consistent with other activities before coming back to weights again.

Now it is more about boxing, rowing, and the ski machine again, and less about chasing heavy weights.

3 hours ago, KhunLA said:

Mine was a bit low, hence the supplement ...

Those are good numbers for 70!

Just now, Rockyroad said:

Women prefer the army/ironman look.

How do you know that?

22 minutes ago, fredwiggy said:

Zane was a light user of PED's, and wasn't that big at 190lbs. I looked a lot like him most of the time I lifted, even getting down to 4% body fat, but I was around 175 lbs, so a little smaller. Even Stallone, who had 3-4% body fat during Rambo days, used HGH for years, which I wanted to but never got around to it. He was actually busted in Australia with 48 vials of HGH in 2007.

You can look like them rather easily, but not as big. Just consistent hard workouts and strict dieting. There was a time when I ate mostly tuna and rice cakes, along with deer meat and veggies.

The larger ones always did steroids, along with HGH and Winstrol to get lean. I use to see some huge guys in the gym I worked at in San Antonio with Anavar in their bags. Both were huge but used less weight than I did in many exercises, especially legs. I'm glad I never tried any steroids, as I'm sure I would be having internal troubles now.

I totally agree. Most who used anything back then were cycling on and off, and usually using far less than people do today, but the difference was still noticeable. I was ripped at 78 kg, about 172 lbs, and that was my max back then. If I had known then what I know today about rest and diet, I probably would have gained more. Still, the real game changer was the drug cocktails when I compared myself to others who using something who blew up in 8 - 16 weeks.

Growth hormone was not nearly as available before the 1990s, around the time Dorian Yates came onto the scene, I think.

3 minutes ago, Hummin said:

After many years, you end up trying all kinds of volume and different ways to create tension. I even had a great summer training mostly with elastic bands, a homemade platform, a bench, and several different anchor points, and when I got back to the gym I hit personal bests I had not seen in years, which surprised me.

What improved things the most was when I hit a calorie surplus with a balanced diet, around 35% protein, 40% carbs, and the rest fat, while also doing an hour of low-intensity cardio with a pulse meter, keeping my heart rate steady between 125 and 130 bpm. But travelling too much, and life in general, makes it hard to keep that kind of consistency over many years. Still, that was the best shape I had been in after 50. My mood was better, my energy was better, and I had time for everything. When you get up early in the morning, the day simply gives you more back.

Right now I have just arrived back, finally got rid of the jet lag, and have been a bit too comfortable, but now it is back to business.

Consistency matters, but variation can also do wonders when you get stuck in one pattern and stop making progress. I have always had a fairly relaxed relationship with lifting, and over the years I have spent long periods being consistent with other activities before coming back to weights again.

Now it is more about boxing, rowing, and the ski machine again, and less about chasing heavy weights.

Your lucky to have those options. Well luck is probably the wrong word but you get the point. Most don't have any equipment or gym memberships. I need an AC room, big speakers and a flat screen TV to get me in the mood for some mild to intense pain. Consistency is important and that can be difficult here with the burning and the heat. IMO, you need to find options to overcome those challenges.

11 minutes ago, Hummin said:

After many years, you end up trying all kinds of volume and different ways to create tension. I even had a great summer training mostly with elastic bands, a homemade platform, a bench, and several different anchor points, and when I got back to the gym I hit personal bests I had not seen in years, which surprised me.

What improved things the most was when I hit a calorie surplus with a balanced diet, around 35% protein, 40% carbs, and the rest fat, while also doing an hour of low-intensity cardio with a pulse meter, keeping my heart rate steady between 125 and 130 bpm. But travelling too much, and life in general, makes it hard to keep that kind of consistency over many years. Still, that was the best shape I had been in after 50. My mood was better, my energy was better, and I had time for everything. When you get up early in the morning, the day simply gives you more back.

Right now I have just arrived back, finally got rid of the jet lag, and have been a bit too comfortable, but now it is back to business.

Consistency matters, but variation can also do wonders when you get stuck in one pattern and stop making progress. I have always had a fairly relaxed relationship with lifting, and over the years I have spent long periods being consistent with other activities before coming back to weights again.

Now it is more about boxing, rowing, and the ski machine again, and less about chasing heavy weights.

Yes bands do work. I like how you can vary the tempo and there is no injury risk like with free weights. The pecs are hard to train with bands but every other upper body muscle is easy. I did seated band rows today. Feels just like a machine. My finisher is front raise, y raise, side rise then pull aparts. Really burns the shoulders.

2 minutes ago, atpeace said:

Your lucky to have those options. Well luck is probably the wrong word but you get the point. Most don't have any equipment or gym memberships. I need an AC room, big speakers and a flat screen TV to get me in the mood for some mild to intense pain. Consistency is important and that can be difficult here with the burning and the heat. IMO, you need to find options to overcome those challenges.

When I was younger, living in New Jersey in the 80's, I and a friend worked out in a dingy free weight gym like you see in the Rocky movies. Great workouts, with everyone there hyped , young and wanting to work out. Then I worked in 4 gyms in NJ, air conditioned and it was okay, as much of the time NJ was cool, so the AC wasn't used so much.

When I moved to Texas, before I got a job at International Fitness Center, I worked out at Randolph Airforce Base, before the war started and they let everyone in. A hangar, open doors in the Texas heat,with only a large fan blowing, and more great workouts. Then to International Fitness, back in the AC, which was needed most of the year in Texas, and the workouts were easy.

After I quit that job, I still worked out in normal gyms with the AC and got used to it. Moved here, open gym, fans and hot again. When we move back to Texas, it'll be back to the AC gyms, spoiled I guess now.

1 minute ago, fredwiggy said:

When I was younger, living in New Jersey in the 80's, I and a friend worked out in a dingy free weight gym like you see in the Rocky movies. Great workouts, with everyone there hyped , young and wanting to work out. Then I worked in 4 gyms in NJ, air conditioned and it was okay, as much of the time NJ was cool, so the AC wasn't used so much.

When I moved to Texas, before I got a job at International Fitness Center, I worked out at Randolph Airforce Base, before the war started and they let everyone in. A hangar, open doors in the Texas heat,with only a large fan blowing, and more great workouts. Then to International Fitness, back in the AC, which was needed most of the year in Texas, and the workouts were easy.

After I quit that job, I still worked out in normal gyms with the AC and got used to it. Moved here, open gym, fans and hot again. When we move back to Texas, it'll be back to the AC gyms, spoiled I guess now.

Gym in Bangkok called Rocky gym. Old school gym near MBK. 100 baht a time.

6 minutes ago, atpeace said:

Your lucky to have those options. Well luck is probably the wrong word but you get the point. Most don't have any equipment or gym memberships. I need an AC room, big speakers and a flat screen TV to get me in the mood for some mild to intense pain. Consistency is important and that can be difficult here with the burning and the heat. IMO, you need to find options to overcome those challenges.

There is a lot we can do, I prioritised my home gym when building here out in the burning fields, and do not regret for one second

5 minutes ago, Rockyroad said:

Gym in Bangkok called Rocky gym. Old school gym near MBK. 100 baht a time.

Thats fine. Keep promoting gyms if you like.

If you don't live near a gym, you will waste an hour a day on that BTS.

I am trying to encourage people to stay fit without relying on a gym.

taking stairs when you can

standing desk -- stop sitting all day / sit only when tired

farmer's carries (walk around the apartment with dumbbells while watching Netflix ... don't need to sit on the couch all the time while watching Netflix)

and bodyweight squats ... you don't need to do 100 a day, but do as many as you can. done daily, this is not insignificant even though it doesn't seem like much. you won't get big legs, but it doesn't matter. you wont get injured either. and when you travel, you can continue to do these leg workouts and not have to rely on a gym.

3 hours ago, blaze master said:

You should try nano emulsion edibles. Bypass that liver first pass digestion and go straight to the blood stream. 😆

The thc delta 9 remains mostly intact and doesnt degrade from being processed ........resulting in higher bioavailability.

So you're not far off at all when you say it's like shrooms.

You probably know much more than I when it comes to THC. It can be the wildest experience. I can't explain it but you can just lay there contemplate stupid ideas and have fun. Does that make sense? How people become more artistic and productive is impossible for me to grasp.

I can buy top grade weed and because of the tiny quantities needed for edibles it is basically free. If i buy 100 grams, it would last years if it didn't go bad. When it ages it seems to be better for sleeping which makes sense because the THC becomes CBD.

6 minutes ago, save the frogs said:

Thats fine. Keep promoting gyms if you like.

If you don't live near a gym, you will waste an hour a day on that BTS.

I am trying to encourage people to stay fit without relying on a gym.

taking stairs when you can

standing desk -- stop sitting all day / sit only when tired

farmer's carries (walk around the apartment with dumbbells while watching Netflix ... don't need to sit on the couch all the time while watching Netflix)

and bodyweight squats ... you don't need to do 100 a day, but do as many as you can. done daily, this is not insignificant even though it doesn't seem like much. you won't get big legs, but it doesn't matter. you wont get injured either. and when you travel, you can continue to do these leg workouts and not have to rely on a gym.

Looks really boring.

21 minutes ago, fredwiggy said:

When I was younger, living in New Jersey in the 80's, I and a friend worked out in a dingy free weight gym like you see in the Rocky movies. Great workouts, with everyone there hyped , young and wanting to work out. Then I worked in 4 gyms in NJ, air conditioned and it was okay, as much of the time NJ was cool, so the AC wasn't used so much.

When I moved to Texas, before I got a job at International Fitness Center, I worked out at Randolph Airforce Base, before the war started and they let everyone in. A hangar, open doors in the Texas heat,with only a large fan blowing, and more great workouts. Then to International Fitness, back in the AC, which was needed most of the year in Texas, and the workouts were easy.

After I quit that job, I still worked out in normal gyms with the AC and got used to it. Moved here, open gym, fans and hot again. When we move back to Texas, it'll be back to the AC gyms, spoiled I guess now.

I sweat so much it is dangerous for me and damages the cardio equipment. People say they sweat loads but when they see me at the gym they realize I'm at a whole different level. I can only join gyms with AC that keeps the temps under 26c. The temp is only a minor concern. The gym needs fans directly facing the treadmill. THat limits my options! Cocos was the best with their huge mobile fans when I was near Pattaya. The treadmills would only go to 14 kph before slipping but if the incline was raised to 6% little horsepower is needed and you could go as fast as you wanted. Loved that place.

27 minutes ago, save the frogs said:

Thats fine. Keep promoting gyms if you like.

If you don't live near a gym, you will waste an hour a day on that BTS.

I am trying to encourage people to stay fit without relying on a gym.

taking stairs when you can

standing desk -- stop sitting all day / sit only when tired

farmer's carries (walk around the apartment with dumbbells while watching Netflix ... don't need to sit on the couch all the time while watching Netflix)

and bodyweight squats ... you don't need to do 100 a day, but do as many as you can. done daily, this is not insignificant even though it doesn't seem like much. you won't get big legs, but it doesn't matter. you wont get injured either. and when you travel, you can continue to do these leg workouts and not have to rely on a gym.

You definitely don't need a gym to get in great shape. You do need a strong mind and consistency. Nail the diet and do 30 minutes of mild exercise a day and within 12 months, most would be better off than 90% of others in their age group. THe hard part is the diet for most. If your obese, it is painful and takes some real grit.

31 minutes ago, atpeace said:

You probably know much more than I when it comes to THC. It can be the wildest experience. I can't explain it but you can just lay there contemplate stupid ideas and have fun. Does that make sense? How people become more artistic and productive is impossible for me to grasp.

I can buy top grade weed and because of the tiny quantities needed for edibles it is basically free. If i buy 100 grams, it would last years if it didn't go bad. When it ages it seems to be better for sleeping which makes sense because the THC becomes CBD.

Thc oxidizes and becomes cbn.

2 minutes ago, atpeace said:

If your obese, it is painful and takes some real grit.

People who are having trouble losing weight can look into alternate day fasting.

Does take discipline, you might get headaches and cravings during the day that you need to fight off.

Or you can go the Ozempic route I guess.

1 minute ago, save the frogs said:

People who are having trouble losing weight can look into alternate day fasting.

Does take discipline, you might get headaches and cravings during the day that you need to fight off.

Or you can go the Ozempic route I guess.

Could work but you need a long term plan. It has been shown time and time again that these types of things work but fail miserably in the long-term.

WHy not just start with a good diet and let the pounds come off over years? Most will feel much better in a month even though they are still overwheight. Just stick with a moderate reduction in food intake with a healthy diet and moderate exercise. At our age we aren't trying to be an Olympian and death is the only time constraint.

The guy above was 400 lbs which I hope you are not. If so, maybe extreme dieting is needed.

• Maintenance: He has emphasized moving away from "perfect" dieting towards sustainable lifestyle changes, including lifting weights to maintain muscle mass and focusing on long-term health rather than just the number on the scale.

I think where he is now, is the starting point for most people :)

1 hour ago, Hummin said:

There is a lot we can do, I prioritised my home gym when building here out in the burning fields, and do not regret for one second

Same here but wish I had a second chance to to it. My gym is too small with the weights and treadmill. Also the guy who did it, did it over my septic tank without telling me. Yes, I should have known but it would have been nice for him to give me a heads up :) Have a nice ice bath running 24/7 out the back door and a cool tiny pood in the shade beside it. Nice setup but I should have made it incredible.

6 minutes ago, atpeace said:

WHy not just start with a good diet and let the pounds come off over years?

Realistically, some people are so overweight that fasting may be the only option. The longer that weight stays on, the more chance of disease.

The body simply cannot burn the body fat if there is constant food coming in.

Fasting has been shown to improve longevity biomarkers anyway. So it's not just for weight loss.