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 Split 4-Day per Week Routine
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
PushPullRestPushPullRestRest
Push/Pull Split 6-Day per Week Routine
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
PushPullPushPullPushPullRest

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
Push/Pull/Legs Split 3-Day per Week Routine
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
PushPullLegsRestRestRestRest
Push/Pull/Legs Split 6-Day per Week Routine
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
PushPullLegsPushPullLegsRest
Push/Pull/Legs Split Rotating Routine
MondayTuesdayWednesdayThursdayFridaySaturdaySundayMondayTuesdayWednesdayThursdayFridaySaturdaySunday
PushPullLegsRestPushPullLegsRestPushPullLegsRestPushPull

Suggested Exercise Equipment

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Jaquish Biomedical X3 Elite System
Jaquish Biomedical X3 Elite System

 

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Jaquish Biomedical X3 Force System
Jaquish Biomedical X3 Force System

 

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Harambe System
Harambe System

 

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Bodylastics System
Bodylastics System

 

Glossary Terms