#22

Agree, I have also had good results with the German Volume Training.

#23

I like how the thread jumped from minimal novice training straight to GVT. How about Smolov or Smolov Jr. while we’re at it? :joy:

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#24

my biceps are still sore several days later

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#25

very normal DOMS peaks usually 24-48h in and then fades fully 2-3 days after

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#26

Be sure to aim for just below a level of effort that results in painful soreness. Go for tired, and a little stiff for 24 hours. Then go a tiny bit harder the next time. Repeat. Consistency is more important than effort…at least at first. If you are so sore you have to skip a workout, you didn’t accomplish your goal.

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#27

For those people here who are elderly and just want healthy muscle mass as they age…

The “Body in Science” principals can be applied at home without gym equipment using timed static loads, using just body weight as the load. Check out this overview video and a few of his other videos specifically for the elderly:

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#28

Agreed.

If someone hates resistance training, you can’t tell them to go from 0 to 100 because they won’t stick to it.

Same applies to trying to get someone who has no clue how to eat a healthy diet try to switch to a perfect diet overnight and expect them to stick to it for the rest of their life.

If someone isn’t used to doing any weight training, 30 minutes twice a week is a good place to start. Sustainability is the name of the game.

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#29

I’ve been on rapamycin for many years - long before Tim Ferris and Peter Attia. It has little-to-no effect on one’s ability to built/sustain muscle. Trust the guy in the photo.

IMG_1310

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#30

@DrAtSenolytix is your book applicable to older age groups?

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#31

Great to hear and welcome! How many years were you on rapamycin? What were your thought process when you decided to go on it? What is your dose regimen? Any other stacks that you could share? Thanks!

And just bought your book! Will you do an updated version?

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#32

Of course the above statement is anecdotal, unless some mechanism is outlined which may suggest an extrapolation to the general population or to specific cohorts.

I believe that it is legitimate to hypothesize that local mechanogrowth factors stimulated by resistance exercise govern over systemic downregulation of mTorc by rapamycin or similar compounds, especially so if administered intermittently.

Of course, some other factors like diminuished nutrients intake may even overrule the action of the mechanogrowth factors and cause catabolism anyhow.

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#33

They also both benefited from steroid use, making recuperation easier… High intensity and high loads take their tolls on old natties…

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#34

Thanks Curtis I’m 71 with illness causing fatigue and not great bone density so will check this out!

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#35

@AlexKChen still lifting?

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#36

Hard to see why anyone would say that going from zero strength training to once hour a week of training would not provide serious improvements in strength and body composition.

0 to 1 is going to make a much bigger difference to say 2 to 6.

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#37

You can try isometrics.