I am 44 and trained total body since 2004, after reading Bryan Haycock (I didn't use his program but trained total body and my volume was very similar to Tier III).
During the last 2 yeas (42-44 years old), maybe because I tried to stay lean all year around, I noticed: a) I was not progressing: b) I was losing some strength; c) I felt my legs* and arms** needed more volume.
So, I switched to Mountain dog training (read: I changed my training scheme after I read booklet written by John and Scott).
I trained 5 times per week, push, pull, led, rest, push pull+legs rest. I train calves every time I go to the gym according to John.
I trained about 16 sets for bigger muscles and 12 for smaller.
I ate a little bit more but I was very stressed so I didn't count calories.
Compared to total body, the good part is I gave 100% in each set, because I knew I didn't need to "save energy" for other muscle groups.
I got 8-10 pounds of muscle. (my BW is very fluctuating so I can't be precise). 2-3 are fat and 5-7 pond are muscle.
All the guys and the trainers at the gym notice my improvement and make compliments.
Now, I "feel" that it's tome to have more frequent stimuli but do not know what to. do. I really love training total body but It is very hard for me to get a decent stimulus for legs.
*I can't feel my legs when I train so I need low weight, moderate/high reps and more volume to get the sensation that I had a productive training.
** When I had more arm volume, my workouts took too long and my recovery was consequently poor.
During the last 2 yeas (42-44 years old), maybe because I tried to stay lean all year around, I noticed: a) I was not progressing: b) I was losing some strength; c) I felt my legs* and arms** needed more volume.
So, I switched to Mountain dog training (read: I changed my training scheme after I read booklet written by John and Scott).
I trained 5 times per week, push, pull, led, rest, push pull+legs rest. I train calves every time I go to the gym according to John.
I trained about 16 sets for bigger muscles and 12 for smaller.
I ate a little bit more but I was very stressed so I didn't count calories.
Compared to total body, the good part is I gave 100% in each set, because I knew I didn't need to "save energy" for other muscle groups.
I got 8-10 pounds of muscle. (my BW is very fluctuating so I can't be precise). 2-3 are fat and 5-7 pond are muscle.
All the guys and the trainers at the gym notice my improvement and make compliments.
Now, I "feel" that it's tome to have more frequent stimuli but do not know what to. do. I really love training total body but It is very hard for me to get a decent stimulus for legs.
*I can't feel my legs when I train so I need low weight, moderate/high reps and more volume to get the sensation that I had a productive training.
** When I had more arm volume, my workouts took too long and my recovery was consequently poor.