33M 6'1 11 month muscle memory transformation. : r/fitness30plus

Follow up to my previous post at the 6-7 month mark. Mostly focused on lifting heavy /powerlifting style with heavy squats and deadlifts. Muscle memory is from when I used to dabble in bodybuilding(non competitive, just as a hobby. Never juiced) before I was injured and let myself go for 3 years.

I got to around 370/250/195 for reps and started a more bodybuilding oriented LPLPPL split for a month before I got burnt out doing that shit.

Now I’m on 3-4 times a week doing one body part a week, except my delts which I hit every other time in the gym. I don’t isolate my arms at all cuz it’s boring and I go to the gym for fun these days.

I also rarely ever do chest because of shoulder issues but I try to bench once in a while when I feel like my shoulders can take it. I’m always trying to optimise training so I don’t get injured. When I do chest I take some of the ROM off with a weight plate on my chest because it hurts my shoulders to do full ROM. I have hypermobility in my shoulders ans wrists.

I’ve kinda accepted my long legs are always gonna look kinda skinny so I’ve lowered the volume on them as I can’t keep destroying them every other day doing LPLPPL.

So basically I’m always analysing my entire routine, fatigue levels, and enjoyment levels(most important) and tweak em accordingly.

I focus mostly on my nutrition eating around 2500-3500 cals a day, sometimes more if I’m on my bicycle for 6-8 hours that day.

Follow up to my previous post at the 6-7 month mark. Mostly focused on lifting heavy /powerlifting style with heavy squats and deadlifts. Muscle memory is from when I used to dabble in bodybuilding(non competitive, just as a hobby. Never juiced) before I was injured and let myself go for 3 years.

I got to around 370/250/195 for reps and started a more bodybuilding oriented LPLPPL split for a month before I got burnt out doing that shit.

Now I’m on 3-4 times a week doing one body part a week, except my delts which I hit every other time in the gym. I don’t isolate my arms at all cuz it’s boring and I go to the gym for fun these days.

I also rarely ever do chest because of shoulder issues but I try to bench once in a while when I feel like my shoulders can take it. I’m always trying to optimise training so I don’t get injured. When I do chest I take some of the ROM off with a weight plate on my chest because it hurts my shoulders to do full ROM. I have hypermobility in my shoulders ans wrists.

I’ve kinda accepted my long legs are always gonna look kinda skinny so I’ve lowered the volume on them as I can’t keep destroying them every other day doing LPLPPL.

So basically I’m always analysing my entire routine, fatigue levels, and enjoyment levels(most important) and tweak em accordingly.

I focus mostly on my nutrition eating around 2500-3500 cals a day, sometimes more if I’m on my bicycle for 6-8 hours that day.

Follow up to my previous post at the 6-7 month mark. Mostly focused on lifting heavy /powerlifting style with heavy squats and deadlifts. Muscle memory is from when I used to dabble in bodybuilding(non competitive, just as a hobby. Never juiced) before I was injured and let myself go for 3 years.

I got to around 370/250/195 for reps and started a more bodybuilding oriented LPLPPL split for a month before I got burnt out doing that shit.

Now I’m on 3-4 times a week doing one body part a week, except my delts which I hit every other time in the gym. I don’t isolate my arms at all cuz it’s boring and I go to the gym for fun these days.

I also rarely ever do chest because of shoulder issues but I try to bench once in a while when I feel like my shoulders can take it. I’m always trying to optimise training so I don’t get injured. When I do chest I take some of the ROM off with a weight plate on my chest because it hurts my shoulders to do full ROM. I have hypermobility in my shoulders ans wrists.

I’ve kinda accepted my long legs are always gonna look kinda skinny so I’ve lowered the volume on them as I can’t keep destroying them every other day doing LPLPPL.

So basically I’m always analysing my entire routine, fatigue levels, and enjoyment levels(most important) and tweak em accordingly.

I focus mostly on my nutrition eating around 2500-3500 cals a day, sometimes more if I’m on my bicycle for 6-8 hours that day.

Follow up to my previous post at the 6-7 month mark. Mostly focused on lifting heavy /powerlifting style with heavy squats and deadlifts. Muscle memory is from when I used to dabble in bodybuilding(non competitive, just as a hobby. Never juiced) before I was injured and let myself go for 3 years.

I got to around 370/250/195 for reps and started a more bodybuilding oriented LPLPPL split for a month before I got burnt out doing that shit.

Now I’m on 3-4 times a week doing one body part a week, except my delts which I hit every other time in the gym. I don’t isolate my arms at all cuz it’s boring and I go to the gym for fun these days.

I also rarely ever do chest because of shoulder issues but I try to bench once in a while when I feel like my shoulders can take it. I’m always trying to optimise training so I don’t get injured. When I do chest I take some of the ROM off with a weight plate on my chest because it hurts my shoulders to do full ROM. I have hypermobility in my shoulders ans wrists.

I’ve kinda accepted my long legs are always gonna look kinda skinny so I’ve lowered the volume on them as I can’t keep destroying them every other day doing LPLPPL.

So basically I’m always analysing my entire routine, fatigue levels, and enjoyment levels(most important) and tweak em accordingly.

I focus mostly on my nutrition eating around 2500-3500 cals a day, sometimes more if I’m on my bicycle for 6-8 hours that day.