My New Year's resolution. What's yours?

Tank. Can't believe you already look like that. You have big forearms have you been focusing on that?

 

I've been focusing on all of it. Although I do follow this tip "Any day is a biceps day" and as a result the whole arm is affected. Your biceps are probably the only muscles in your body you can train every day and they will keep growing.

Did you start anything (I remember you said you'd like to gain some mass)?

 

Keep it up.

 

I am happy to report that I have kept my word on my resolution and have eaten more chocolate than usual the past few weeks. It will be tough continuing this regimen but I am committed and will do my best.

 

Still going strong. I am usually skeptical of my own progress, yesterday my wife took a pic of me and our daughter on the beach and I was pleased to see that my shoulders and back are gaining mass. Again, keep in mind that I am almost 50 y.o. so any progress takes 2x-3x more effort compared to twenty something year olds.

 

Wow, eight months into a New Year's resolution! Impressive.

 

@qwikad.com Just ordered a home gym it will come next week I plan on doing bench press + squats. Lifting heavy with fewer reps to build mass. Besides eating more protein got any tips? Btw congrats on your progress. Most people don't stick to their NYE resolutions

 

Make sure you take vitamin D3 (5000 IU), it helps to gain mass.

Don't start too heavy right away. You don't want to injure your joints (especially elbows). Gradually increase your weight load over the course of two months.

 

Thanks for the vitamin D tip.

How many days/week are you lifting? Do you do a flat/incline bench press?

 

Every other day. One group of muscle one day, rest a day, then the other group of muscles. 48 hours is plenty for me between training the same group. You should "listen" to your body, it will tell you if you need more rest. If lifting becomes like a chore, you probably need more rest. Especially if you plan to do heavy lifting, your muscles may require more rest. Although some days it WILL feel like a chore, you just need to know the difference between being still tired, or just needing more motivation (watching Jay Cutler or Phil Heath videos sometimes give me the motivation I need).

I do bench press flat and inclined. Inclined is great for the upper chest. I also do dumbbell flyes on an inclined bench.

 

Thanks I am going to follow the StrongLifts 5x5 program I just downloaded the app to my phone, it seems ideal for beginners. Three exercises, three days per week for 45 minutes each session. So basically the exact schedule you recommended, I will workout every second day. I might take the weekend off that's when I play tennis and like to relax but I am so motivated to start lifting

 

I thought it might be appropriate to report on my progress to date on the above resolution that I posted at the start of this thread. I am pleased to report that I have been 100% successful and with 3.5 months to go, I have renewed confidence that I will, in fact, achieve or exceed my goal this year.