Alex
#369
I consider bulking up to be a possible but not necessary side-effect of training to be a better athlete.
I want to be stronger but need to retain flexibility and aerobic capacity. VO2 Max is not going to get better from benching a ton of weight, for instance.
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Since is now impractical for me to exercise by running or bicycling, etc.
I now do circuit training using 9-10 resistance training machine that target all major muscle groups. I have a heart rate monitor and by doing circuit training it shows that my heart rate gets to 80 to 90% max heart rate in a very short time. I do 10 to 20 reps on machine and quickly move on the next without pause.
What is circuit training workout?
Circuit training is a workout that involves rotating through various exercises targeting different parts of the body. Focusing on different muscle groups in a short amount of time is an effective exercise that can be incorporated into a healthy lifestyle.
A total of 3 circuits were completed each of the sessions. After 36 sessions (3 days/week, 12-weeks), the CWT group increased their VO2max 12%, and also had significant improvements in lower body strength and upper body strength.
Resistance training workouts that improve VO2max.
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Jay
#371
Desertshores, you’re doing circuit training the correct way and I’m glad to hear it! The majority of people, especially the mature group in my area, do one set of 10 movements with light weights on a machine, then rest for two minutes, followed by two more sets of 10 with light weights and two minute rests on each machine before they finally move on to another machine. I suppose something is better than nothing, but from my point of view they’re just doing it all wrong. They need to use more weight and stop all of those two-minute rests. I do it they way you do it: Go from one machine to another non-stop until the circuit is complete. Then, do it a second time and third time following the same process.
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Well, at the end of ~ 90 days, my weight increased by 10 lbs. Probably due to the holidays and eating a lot more food than I usually do.
My bicep muscles did not increase by a measurable amount (excuses, excuses) probably because I did not exercise as much during this period. Possibly an ⅛ inch.
Currently, they measure 13"+
I think my chest musculature increased somewhat, but is hard for me to measure.
Lungs, full, empty, half-full, lats flexed, unflexed, muscles contracted etc.
My magic scale says I increased my weight by 10 lbs. and my muscle mass by 5 lbs.
My BMI increased from 21.6 to 22.6. Muscle mass from 140.6 -146lbs
While my magic smart scale might not be that quantitatively accurate on these measurements, it certainly does enable me to track trends and changes.
We should check again at the end of April. I am exercising more regularly and eating better now.
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CTStan
#373
Lets continue a while longer. I have had some similar issues with recent performance. I dont think taking measurements now is representative of the potential that diligent exercise and appropriate anabolic stimulation can do for increasing muscle mass in the elderly.
In fact, I feel like I’m just getting into the rhythm of it. I’d like to give it another 60 days at least.
What do other folks think? I agree go to end of April.
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That is strange. I took US pharmacy Clomiphene as an alternative to TRT and while it did not increase my free T hardly at all, my E2 really shot up. So it seems odd that it did not impact at least one in the stream.
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The OTC supplement Tongat Ali raised my T and free T significantly, I was just using it until I got my supply of clomiphene from India. Stopping Tongkat Ali was a mistake as the clomiphene from India actually lowered my T. Or maybe stopping Tongkat Ali allowed my levels to decrease. You cannot always trust drugs from India. Maybe the brand I received did not contain sufficient amounts of clomiphene.
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I am not “elderly” but have a question which seems to fit better here than anywhere else on this forum: I know I am getting stronger with heavy lifting, as the weight I can handle keeps going up solidly (lots of hard work, and making sure I recover as well). But I also know I don’t appear as if I can lift that amount of weight (i.e. I’m definitely getting stronger but not “bigger”). I’m getting heavier and not more fat (as far as I can tell). So what is the best way for me to measure progress (without getting a deca scan every month)? I’d like to add that I am lazy about adding something too much more work than I’m already doing. Thanks.
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So Tongak Ali is a definite “yes” I should strongly consider? I’ve been reading about it here in the ancient rapa forums (2021 and 2022) and it seems there were a number of people taking it who wrote about it (including I believe you @desertshores ) but discussion seems to have dropped off.
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Agetron
#379
I definitely found the same issue. My arms were bigger before rapamycin, but over the years with rapamycin they are now about half the size they used to be. They’re stronger, more defined and more shredded… leaner, so no marbelized fat.
While on rapamycin about every 3 to 4 months… I could up all my weight machines by 10 pounds. Even bench pressing. Finally, after about 3 years an some… my gains have plateaued. I think I have reached my max ability to lift. Which is still more than most people would guess for my size like you.
Stronger, leaner… defined… and no recovery after my workout. No aches or pain for my age.
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Measure progress on what? You already measure how much weight x how many reps. That is an indicator of progress in strength improvement.
Stuff that might be useful:
Strength = muscle power x coordination skill x ability to recruit more muscle fibers at a time (more skill). Non muscle power is learned fast which is why early progress is easier.
Muscle size is a function of many things: fiber type (slow twitch small vs fast twitch big), amount of water and fuel stored in muscle, genetically determined muscle cell composition, amount of fat sitting on top of muscle, etc. “Hard Gainers” are people who get bigger more slowly. Often they don’t eat enough.
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scta123
#381
How was your dosing schedule? Clomid is a SERM, and it binds with E2 receptors thus body thinks it lacks E2 and it stimulates more FSH and LH that stimulate testicular T production and more T means more aromatization into E2. Since Clomid has a really long elimination half life and it stimulates elevated levels of FSH and LH for more than a week. if you dose it too often the E2 receptors will be blocked all the time and more T will be aromatized and leading to what you described, high E2. To avoid this pulsed dosing might be better to avoid taking AIs.
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SNK
#382
Dude, that’s the arm of a fit 50 year old, right there. 
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How about using basic body fat scales or a smart watch which works on similar technology. Obviously it won’t be as accurate as a DEXA scan but it should definitely be a reassurance that you’re trending in the right direction. And from my personal experience I would say make the measurements as often as possible to build more confidence in their accuracy. I currently use a Samsung watch but previously I was using a cheap set of scales from Aldi ($20).
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I have access to a pre-digital doctors weight scale at the gym. I’m gaining weight and not really gaining fat (well, yes, gained fat during the holiday season and then took it off, etc). I can see the muscle building on me (again, no one else notices and I’m fairly certain I’m not delusional) and the weight I can easy handle keeps increasing, so there are obvious physiological changes. Does Apple Watch make a body fat / muscle percentage calculator that’s any good?
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essexaid
#385
I’m sorry I don’t have any experience with an Apple watch.
For a while, my doctor wouldn’t prescribe testosterone. I got another doctor but before the new doctor, I experimented with anastrazole plus DHEA and that brought my testosterone up nicely.
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I’m glad you found something that is working for you.
Currently, I am using DIM (diindolylmethane) as an estrogen modulator, DHEA, and a Fadogia Agrestis Tongkat Ali supplement.
I don’t know how well this is working, but I will be getting a blood test in the near future.
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