new routine

freddie1970

Try to come up with a good weight routine ..
Im in my 50s and have lost a good bit off weight so looking to lose the skinny fat body as they say ..i used to do 5 x 5 stronglifts but then found it hard to do squats 3 times a week ..
ideally id like to train 4 times a week 30 to 40 mins ...
can anyone point me in the direction of a good routine i end getting confused reading all the stuff on google and that

Black Sheep

You can do a lot with 3-4 training days.

If you went for 3 days a week and you previously did a whole body training programme like StrongLifts, and found squatting 3 times a week was too much (Most people would, particularly towards the end) then you could look at Greyskull Linear Progress.

In Greyskull you would be doing 3 whole body days a week, and you'd be squatting 3x5 on two of those days and deadlifting 1x5 on the other. You'd be alternating bench and overhead press 3x5. Throw in some rows and pull-ups (Or lat pulldowns or some other pulling movement) and you'd be good to go.

There are a few other bits you can customise with Greyskull that you'll see if you read up on it. If recovery is an issue for you then you might want to not to do your last set on some movements for 'as many reps as possible'.

There's a book you can buy but lots of sites have the basic details required.

https://strengthisfirst.com/training/7-reasons-why-I-chose-GreySkull-LP

https://outlift.com/greyskull-lp/

You have other options obviously if you want to do 4 days a week.

Some kind of upper and lower split is an obvious choice, or your could do a "one lift a day" approach. You could do bench and assistance on Monday, squat and assistance on Tuesday, rest Wednesday, then press and assistance on Thursday and Deadlift and assistance on Friday. This might be easier to keep to under 45 minutes.

freddie1970

Black Sheep wrote: »

You can do a lot with 3-4 training days.

If you went for 3 days a week and you previously did a whole body training programme like StrongLifts, and found squatting 3 times a week was too much (Most people would, particularly towards the end) then you could look at Greyskull Linear Progress.

In Greyskull you would be doing 3 whole body days a week, and you'd be squatting 3x5 on two of those days and deadlifting 1x5 on the other. You'd be alternating bench and overhead press 3x5. Throw in some rows and pull-ups (Or lat pulldowns or some other pulling movement) and you'd be good to go.

There are a few other bits you can customise with Greyskull that you'll see if you read up on it. If recovery is an issue for you then you might want to not to do your last set on some movements for 'as many reps as possible'.

There's a book you can buy but lots of sites have the basic details required.

https://strengthisfirst.com/training/7-reasons-why-I-chose-GreySkull-LP

https://outlift.com/greyskull-lp/

You have other options obviously if you want to do 4 days a week.

Some kind of upper and lower split is an obvious choice, or your could do a "one lift a day" approach. You could do bench and assistance on Monday, squat and assistance on Tuesday, rest Wednesday, then press and assistance on Thursday and Deadlift and assistance on Friday. This might be easier to keep to under 45 minutes.

Thanks that greyskull looks good will check it out ..i liked the simplicity of stronglifts but i like to do a bit of running so squatting 3 times a week was hard

Black Sheep

freddie1970 wrote: »

Thanks that greyskull looks good will check it out ..i liked the simplicity of stronglifts but i like to do a bit of running so squatting 3 times a week was hard

3 times a week is too much for almost anyone I think.

And it cuts short the progress too as the weight increases. Twice a week is enough to drive progress and can be sustained for longer. I also liked having a dedicated deadlift day.