Exercise

Recommendations

Exercise elements to perform

• Compound movements
• Proper form for all movements
• Slow, controlled repetitions for all movements (2-4 seconds concentric, 2-4 seconds eccentric)
• Variable resistance
• Progressive overload
• Low joint stress
• HIIT (High Intensity Interval Training)
• 1-set per exercise (using variable resistance bands)
• 15-40 repetitions per set (using variable resistance bands)
• At least 36-hour recovery period of exercised muscles for maximum muscle protein synthesis (potentially more hours if older)
• Goal is to Increase (or at least maintain) muscle and bone mass

Exercise elements to avoid

• Extended cardio (In excess of 20 minutes)
• High joint stress 
• Over-training

Suggested Exercise Routines

Push/Pull Split

• Push Day
  • Overhead press
  • Chest press
  • Tricep extension
  • Front squat
• Pull Day
  • Deadlift
  • Calf raises
  • Bent-over row
  • Curls
  • Pull-aparts

Push/Pull/Legs Split

• Push Day
  • Overhead press
  • Chest press
  • Tricep extension
• Pull Day
  • Bent-over row
  • Curls
  • Pull-aparts
• Legs Day
  • Front squat
  • Deadlift
  • Calf raises

Suggested Exercise Equipment

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