Another lifting question

[dklaiman]

I've read EBE's post about strenght training and I have a quick question. Is twice a week enough?

I used to lift with some regularity, but I stopped about 6 years ago. I want to start again to maintain muscle mass as I get older (I'm 48). I also do a fair amount of cardio (run, swim, and bike), so I only want to add weights twice a week--I really don't have the time or the inclination to lift more than that.

So, is that enough? Also, instead of doing sets of 5, what about doing lighter weights and more reps? For example, on Wednesday night one of the exercises I did was the bench press. I did a set of 15, rested a minute, did a set of 12, rested another minute, and then did a set of 10--I planned to do more reps in sets 2 and 3 but couldn't and still maintain form. Is that a reasonable way to proceed or am I better off lifting heavier weight and doing reps of 5? Or should I mix it up depending on my mood to create that dastardly sounding "muscle confusion"?

Thanks.

 

[hold-fast]

If you want to maintain strength, stick to the basics. Squat, Dead Lift, Pull Ups, Dips, Standing Over Head Press and T-Bar Row. I'd say twice a week is enough, though 3 times would be better.
Here is how to break it out over 3 days.
Day 1: Squat, Pull Ups
Day 2: Dead Lift, Dips
Day 3: Over Head Press, T-Bar Row

4 sets of 10 reps per exercise. Use a dipping belt for the Pull Ups, and the Dips to add extra resistance.

BTW, I'm also in my forties.

 

[dklaiman]

Thanks, hold-fast. So, I only do each set (day) of exercises once per week?

And can I do 40 sets of 1 rep dips and pull ups? (oh, how I wish this weren't so close to the truth)

 

[hold-fast]

Not sure if serious. 4 sets per exercise with each set being 10 reps. So 10 reps of pull ups done 4 times done once per week. Same for the other 5 exercises. I use a 25lbs(11.4kg) plate to add resistance to pull ups. Same with the dips.
I guess you could do 40 sets of 1 rep if you do them in quick succession. You can use a heavier weight than 25lbs. I am not strong enough for that. I am 1.77m(5'10") tall and weigh 79kg(174lbs).

 

[dklaiman]

I was joking about the 1 rep sets, but I know I can't do 10 set reps of pullups.

 

[hold-fast]

Just start out doing as many as you can. I went from 5 two years ago to 15 a year later. Then add weights and reduce reps. I guess my main point was to use exercises that are useful in real life. Unless one is planning to lift a car off one's chest, the bench press seems like a waste of time. Hence the over head press. One often needs to lift things over head. Same goes for the need for strong legs as a good base, hence squats. Lifting things off the ground, hence dead lift. Don't forget cardio. I do 30 minutes on a Concept 2 rowing erg 3 times a week.