Lifting Weights During Golf Season - Advice needed

[MichMan123]

12 minutes ago, bluedot said:

Fwiw, what makes a workout “golf specific” looks nothing at all like the golf swing.  I’ve been lifting regularly for almost 50 years, and doing “golf specific” workout for 5 years now; I doubt anyone could watch my workout and be certain that I was training for any particular sport, much less golf.  In that regard, golf is catching up to sports like track and field; track athletes have been doing workouts for decades that don’t look anything like their event(s).

 

In short, if you think that a golf specific workout is a bunch of stuff that mimics the golf swing, except with weights, forget it; that’s just not true.  And much of what is done in a golf specific program would also be done by any person involved in serious weight training, or who is training for most other sports.

 

give me an example of your workout please

 

[johnrobison]

Dupe

Edited December 29, 2024 by johnrobison
Duplicate

[johnrobison]

1 hour ago, Albatross Dreamer said:

You don’t need heavy weights to build muscle, it’s since been shown the amount of weight needed to build muscle is lower than we used to think. In fact, going lighter can be better due to being easier on joints, less chance of injury, etc. Of course we still have to push ourselves regardless of the weight and you can’t go “pink DB light”.

Indeed. Heavy is relative, right? So it’s really a matter of what heavy means. As I posted in my own example, as long as the weight is enough to induce failure in under 12 reps, I’m good. Failure in under 8, while good for strength, is too heavy for my workouts. I’ll incorporate strength training like that occasionally but 80% or more of my movements are around 10-ish reps. Can you go lighter? Sure. Of course. But why, when now you need more volume to induce failure.

1 hour ago, Albatross Dreamer said:

 

To me “golf specific” just means training the attributes needed in golf. I agree people get WAY carried away with it though in trying to make things look too “like golf”. So I guess I agree with telling people not to worry about it too much (even if my program is “golf specific”). 😂. 

I think there’s a psychological component to it for some. They want to feel as though something they’re doing will translate to golf. It’s not efficient or as effective, but it feels right to them. I’d prefer to use what limited time I have for maximum results.

[bluedot]

49 minutes ago, MichMan123 said:

 

give me an example of your workout please

 

Ok, but first understand that what I do is based on regular assessments, and my workouts factor in that I have arthritis in my hips (I’m 72).

 

That said, here’s a sample from yesterday:

About 30 minutes of soft tissue and mobility work, especially on my hips, with a LAX ball, foam roller and bands.  Too much stuff to describe it all, but a big emphasis on hip mobility, especially internal rotation. This part is VERY specific to my hip issues.
Leg press, curls, and extensions on machines, one leg at a time.  Then deadlifts with a trap bar.

4 sets of seated cable rows, with 6 sec on the eccentric contraction, alternating with 4 sets of dead bugs with a 20 lb med ball.

Then 3 sets of 20 close grip push-ups, alternating with 3 sets (4 reps) of TRX shoulder I-Y-T ( can also be done on an incline bench), and 4 sets of 30 yard farmers carry with 50 lb kettlebells.

Then 3 sets of pattern assist backswing with a cable machine (dominant side only) alternating with three sets of half kneeling eccentric Pallof presses on a cable machine, 4 reps with 8 seconds of eccentric.  (The pattern assist backswing looks vaguely like golf, but it’s the only thing in the entire workout that does.) 

 

Tomorrow’s workout will be identical in the leg section, except with squats instead of deadlifts.  The upper body portion will be completely different.  The workouts take about 90 minutes.

[J.Bex]

On 12/29/2024 at 8:23 AM, MichMan123 said:

OP here.

Started this in March.  
I have been lifting weights all of 2024 and had amazing results. 
Lost a ton of weight. About 6 inches in pant size and down to my goal weight.

 

A few problems though.  MY golf game went to s***.  I was sore and stiff during the season.  I developed the shanks, .... 

 

In the end it was all worth it and my game actually came around nicely in Sept / oct.

 

I have 2 more workouts for the year then taking a week off.  Jan 6th I'm going to start a new workout.

Im looking for something more golf specific.  Lighter weights possibly more athletic moves something different than the traditional chest / back / shouders / arms / legs split ive been doing all year.

 

I've been looking for a month for something I think I'd enjoy and haven't had much luck.

Any suggestions?

I want to still lift weights but I'm looking to try to get a leaner / more athletic body.  I'm in my mid 40s but feel great and have no physical limitations right now.

 

 

 

OP, I'm of similar age, and think the best thing for anyone is to get pro trainer help.  Or if you understand what you're missing in gym workouts and really take the time to think for yourself and come up with your own plans, do that.  That's my own direction and the basis of the calisthenics/plyometrics thread, promoting athleticism with daily routines that are minimal on time and equipment.  They’re also meant to not interfere with whatever you want to do at the gym.

 

 

[dsmil]

Have you looked into Fit For Golf? The workout programs each last 3 months and are based around the golf season. In general it’s about adding muscle and strength in the off season and adding some explosiveness during the season. So the in season workouts will have lighter but more explosive movements. 

[biker74]

I’ve played and had some of my best golf practices after a long and heavy full body workout.All free weights for me for upper body.For legs I use the machines 

[Albatross Dreamer]

On 12/29/2024 at 3:43 PM, johnrobison said:

Indeed. Heavy is relative, right? So it’s really a matter of what heavy means. As I posted in my own example, as long as the weight is enough to induce failure in under 12 reps, I’m good. Failure in under 8, while good for strength, is too heavy for my workouts. I’ll incorporate strength training like that occasionally but 80% or more of my movements are around 10-ish reps. Can you go lighter? Sure. Of course. But why, when now you need more volume to induce failure.

I think there’s a psychological component to it for some. They want to feel as though something they’re doing will translate to golf. It’s not efficient or as effective, but it feels right to them. I’d prefer to use what limited time I have for maximum results.

Sorry never got back. Data seems to indicate anything up to 30 reps can do it actually. Now, I'll caveat that by saying the exercise plays a role too. Doing deadlifts for sets of 30 would be miserable (even though I'm doing 1x20 right now ha), but for biceps could be a better choice than 10. That's why training is an art and science.

 

Yeah the "sport specifc" discussion is a beast that we'll leave alone as it could be its own thread. Needless to say while there are obviously components of golf that someone should train differently for, it's not making every exercise look like the golf swing. Most of the things that are good for golf are good for just being a functional human too vs a meat robot.

[Cwing]

Interested in this thread. Started my journey Jan 2024. Down 54lbs in Oct. I’ve gained ten back but I’m not concerned. Holidays are over and I’m back on path. I moved from a three day routine to a four day routine this off season. Even though I gained a few back, my focus turned to gaining strength when the golf season ended.

[MichMan123]

49 minutes ago, Cwing said:

Interested in this thread. Started my journey Jan 2024. Down 54lbs in Oct. I’ve gained ten back but I’m not concerned. Holidays are over and I’m back on path. I moved from a three day routine to a four day routine this off season. Even though I gained a few back, my focus turned to gaining strength when the golf season ended.

 

wow nice.  How did you lose it? Weights or Cardio and how was your diet?

 

 

[johnrobison]

16 hours ago, Albatross Dreamer said:

Sorry never got back. Data seems to indicate anything up to 30 reps can do it actually. Now, I'll caveat that by saying the exercise plays a role too. Doing deadlifts for sets of 30 would be miserable (even though I'm doing 1x20 right now ha), but for biceps could be a better choice than 10. That's why training is an art and science.

I like heavier with fewer reps for a couple of reasons:
1. Less volume equates to less time in the gym and I'm trying to be as efficient as possible.

2. Heavier (to a point) is good for bone density and connective tissue strength. 

At the 10-12 reps to failure range, the weight isn't heavy enough to risk any sort of injury.

16 hours ago, Albatross Dreamer said:

 

Yeah the "sport specifc" discussion is a beast that we'll leave alone as it could be its own thread. Needless to say while there are obviously components of golf that someone should train differently for, it's not making every exercise look like the golf swing. Most of the things that are good for golf are good for just being a functional human too vs a meat robot.

100%

[Albatross Dreamer]

38 minutes ago, johnrobison said:

I like heavier with fewer reps for a couple of reasons:
1. Less volume equates to less time in the gym and I'm trying to be as efficient as possible.

2. Heavier (to a point) is good for bone density and connective tissue strength. 

At the 10-12 reps to failure range, the weight isn't heavy enough to risk any sort of injury.

To be clear I’m not disagreeing with you. Anywhere from 6-30 reps can be effective. Depends on the person, exercise, etc.

 

Typically I’d be on the lower side of reps for “main lifts” and higher for accessory and single joint lifts.

 

Some of this matters more the stronger one gets too. For most people on this forum 8-15 reps is likely a good spot to be the majority of the time.
 

I have a background in sports performance / exercise physiology so sometimes get lost in the nuance and the weeds more than I should. 😆

[johnrobison]

14 minutes ago, Albatross Dreamer said:

To be clear I’m not disagreeing with you. Anywhere from 6-30 reps can be effective. Depends on the person, exercise, etc.

 

Typically I’d be on the lower side of reps for “main lifts” and higher for accessory and single joint lifts.

 

Some of this matters more the stronger one gets too. For most people on this forum 8-15 reps is likely a good spot to be the majority of the time.
 

I have a background in sports performance / exercise physiology so sometimes get lost in the nuance and the weeds more than I should. 😆

I love nuance and weed diving! 🙂

[Wardonation]

for speed you want heavy weight low reps. Think 5 x 5. This helps develop your fast twitch muscles fibers. Sets of 8 or more will get you stronger but not faster.

[biker74]

I think many just do fitness when it is convenient for them.Its a commitment and a life long journey doing it.

[Cwing]

On 1/9/2025 at 9:57 PM, MichMan123 said:

 

wow nice.  How did you lose it? Weights or Cardio and how was your diet?

 

 

Started with elliptical and a three-day mostly dumbbell full body routine. Moto was to start slow but finish strong. Started w/elliptical about 15 minutes, level 1. Slowly increased both tension and duration. Did the same with dumbbells. Start slow build weight over time.

 

Diet was low carb with some intermittent fasting using fasting to get through plateaus. On days I play golf, same routine just lower weight with more reps. Also, I found it’s beneficial to swing a club on days that you lift. A former Major League Baseball player/coach gave me that advice.

 

Once the golf season ended I went to a four day routine focused on strength. I do 30-min elliptical twice a week but I drop it down to 15-min on the two leg days. 

 

i also use a apple watch and the Trainheroic app (free version) to track my workouts. I’ll be 59 in a few months.
 

 

Edited January 13 by Cwing

[TaderSalad]

I do a push/pull split 4 days a week with a few days off to work my golf into. I also notice I’ll play a little better on pull days than off days. I’ve laid off of deadlifts because it messed with my lower back mobility and do barbel split lunges instead. Never hit ball as far as I do now and I’m pushing 40.  I emphasize shoulders, back, chest, and legs primarily and do a few clean up sets for arms. 
 

my 2025 goal is to get my core in shape other than dad bod

[FormerBigDaddy]

I do a 3 day total body routine and to me it's the optimal program for golfers who want to play, practice, and do speed work in addition to their lifts.  I have found that at this point in my life (42yo) that I'm really only concerned about maintenance and I've been following about the same routine for about the last 8 years.  I want to keep the muscle, mobility, and heart health I have.  I played football in college and I have no desire to risk injury by lifting super heavy or doing any lift that puts me at risk.  I follow a 4x8 routine I think it's the best bang for buck.  I can lift heavy enough that the last rep or 2 is difficult and often fail on my last set and I can still get through a 6 exercise routine in about an hour.  If I do fail on my last set I just add a 5th set to failure with the same weight.  I do as many compound movements as possible and I typically stick to dumbbells and machines instead of bars as it seems to be easier on my shoulders and allows for better mobility. I also superset movement when possible and I'll list them in that order.

 

I begin every workout with a 5 min jog on 7.0 to get my blood pumping and wake me up (I usually lift early).

 

Day 1:

DB Incline Press

Single Arm Lat Pulldown (Cable)

DB Lateral Raise

Horizontal Cable Rotations

Leg Press

Cable Face Pulls (Can also do DB upright row)

 

Day 2:

DB Shoulder Press

Chest Supported Row

Machine Bench (Hammer machine)

DB Lunge

Trunk Rotations (Machine)

Chest Fly (Cable Or Machine)

 

Day 3:

Push Up

Standing Landmine Rotations

Single Arm Shoulder Press (Landmine)

Close Grip Row (Landmine)

Front Squat (DB or Landmine)

Glute Ham Raise

 

For those that are counting, this puts me at 4 chest, 4 shoulders, 4 back, 4 legs, and 3 rotational core exercises per week.  Roughly 16 sets and 128 reps per body part.  No isolated arm work either, but you'll notice there's only 2 isolations the entire week.  Therefore, I get a lot of bi and tri work in all my pushes and pulls.  You'll also notice that day 3 is a bit different and heavy on core supported moves.  Lastly, I put a huge emphasis on full range of motion for increased flexibility.  Especially with the rotational exercises with the leg exercises (max hip depth/mobility).

 

I'd be happy to answer any questions.

 

 

Edited January 17 by FormerBigDaddy

[bluedot]

21 hours ago, FormerBigDaddy said:

I do a 3 day total body routine and to me it's the optimal program for golfers who want to play, practice, and do speed work in addition to their lifts.  I have found that at this point in my life (42yo) that I'm really only concerned about maintenance and I've been following about the same routine for about the last 8 years.  I want to keep the muscle, mobility, and heart health I have.  I played football in college and I have no desire to risk injury by lifting super heavy or doing any lift that puts me at risk.  I follow a 4x8 routine I think it's the best bang for buck.  I can lift heavy enough that the last rep or 2 is difficult and often fail on my last set and I can still get through a 6 exercise routine in about an hour.  If I do fail on my last set I just add a 5th set to failure with the same weight.  I do as many compound movements as possible and I typically stick to dumbbells and machines instead of bars as it seems to be easier on my shoulders and allows for better mobility. I also superset movement when possible and I'll list them in that order.

 

I begin every workout with a 5 min jog on 7.0 to get my blood pumping and wake me up (I usually lift early).

 

Day 1:

DB Incline Press

Single Arm Lat Pulldown (Cable)

DB Lateral Raise

Horizontal Cable Rotations

Leg Press

Cable Face Pulls (Can also do DB upright row)

 

Day 2:

DB Shoulder Press

Chest Supported Row

Machine Bench (Hammer machine)

DB Lunge

Trunk Rotations (Machine)

Chest Fly (Cable Or Machine)

 

Day 3:

Push Up

Standing Landmine Rotations

Single Arm Shoulder Press (Landmine)

Close Grip Row (Landmine)

Front Squat (DB or Landmine)

 

For those that are counting, this puts me at 4 chest, 4 shoulders, 4 back, 3 legs, and 3 core exercises per week.  Roughly 16 sets and 128 reps per body part.  No isolated arm work either, but you'll notice there's only 2 isolations the entire week.  Therefore, I get a lot of bi and tri work in all my pushes and pulls.  You'll also notice that day 3 is a bit different and heavy on core supported moves.

 

I'd be happy to answer any questions.

 

 

Great program in general, and especially so for golf.  You’ve got a lot of stuff in there that would be included in any “golf specific” workout designed by professionals, and nothing that some body watching would see and think you were mimicking the golf swing.  Good stuff.

[johnrobison]

21 hours ago, FormerBigDaddy said:

No isolated arm work either, but you'll notice there's only 2 isolations the entire week.  Therefore, I get a lot of bi and tri work in all my pushes and pulls.

Ditto. I've found that since I switched to nearly 100% dumbbell workouts 4 or 5 years ago, the arms get plenty of work without having to isolate them. Whether it's shoulder racking for legs, taking them back and forth for bench work, etc... I only program a couple of independent moves for bi/tri, yet the arms are doing great.

Edited January 17 by johnrobison

[FormerBigDaddy]

36 minutes ago, bluedot said:

Great program in general, and especially so for golf.  You’ve got a lot of stuff in there that would be included in any “golf specific” workout designed by professionals, and nothing that some body watching would see and think you were mimicking the golf swing.  Good stuff.

I appreciate that.  The only semi giveaway that golf is a heavy focus is the horizontal cable rotations.  I perform those very much like any explosive movement and almost step into it as I rotate.  The trunk rotation machine is a must have for me and I drive out of my way on the weekend at times to the gym that has one.  Awesome for flexibility and knocks out multiple birds with one stone.  I saw a video of Bryson DeChambeau using it so I had to add it.  I would do more explosive med ball throw stuff but my gym doesn't always have great space for that stuff.

 

I really think @GolfWRX should have a sub forum for fitness.

Edited January 17 by FormerBigDaddy

[bluedot]

18 minutes ago, FormerBigDaddy said:

I appreciate that.  The only semi giveaway that golf is a heavy focus is the horizontal cable rotations.  I perform those very much like any explosive movement and almost step into it as I rotate.  The trunk rotation machine is a must have for me and I drive out of my way on the weekend at times to the gym that has one.  Awesome for flexibility and knocks out multiple birds with one stone.  I saw a video of Bryson DeChambeau using it so I had to add it.  I would do more explosive med ball throw stuff but my gym doesn't always have great space for that stuff.

 

I really think @GolfWRX should have a sub forum for fitness.

I doubt anyone is looking at you (or me!) doing trunk rotations or half kneeling Pallofs on a cable machine and assuming that it’s golf related.  I do 6-8 seconds eccentric when lowering the weight, then as explosive as I can raising it; none of that really looks like the golf swing.  We know that’s what it’s about, but not the casual observer.

 

Again, I really like your workouts.  Very intentional, very thorough; I assume a lot of thought went into those.  I also suspect/hope those workouts will play a big part in avoiding injury.

 

[FormerBigDaddy]

1 hour ago, bluedot said:

I doubt anyone is looking at you (or me!) doing trunk rotations or half kneeling Pallofs on a cable machine and assuming that it’s golf related.  I do 6-8 seconds eccentric when lowering the weight, then as explosive as I can raising it; none of that really looks like the golf swing.  We know that’s what it’s about, but not the casual observer.

 

Again, I really like your workouts.  Very intentional, very thorough; I assume a lot of thought went into those.  I also suspect/hope those workouts will play a big part in avoiding injury.

 

Just realized I left off Glute Ham Raise on the Day 3 workout.  For whatever reason, the glute ham raise gives me less trouble with the low back than RDL's.  I also like the back extension phase of that movement.  Appreciate your words... you're right though a lot of thought has gone into it and it's evolved a lot over time.  A lot of the movements superset really well together (in opposition) to keep the heart rate up.  I also place certain things in the order I do to maintain the heart rate as well.  I addition I do try to speed train a couple times a week.

[FormerBigDaddy]

1 hour ago, bluedot said:

I doubt anyone is looking at you (or me!) doing trunk rotations or half kneeling Pallofs on a cable machine and assuming that it’s golf related.  I do 6-8 seconds eccentric when lowering the weight, then as explosive as I can raising it; none of that really looks like the golf swing.  We know that’s what it’s about, but not the casual observer.

 

Again, I really like your workouts.  Very intentional, very thorough; I assume a lot of thought went into those.  I also suspect/hope those workouts will play a big part in avoiding injury.

 

 

I did cable pallof press and raises all last year.  Really underrated at how hard those are once you get used to them and get the right amount of weight.  You should try the landmine rotations if you haven't... you get the feel of the pallof anti-rotational emphasis as you lower the weight to your side of the landmine rotation.  I usually superset that right into the single arm shoulder press too.

[bluedot]

4 hours ago, FormerBigDaddy said:

 

I did cable pallof press and raises all last year.  Really underrated at how hard those are once you get used to them and get the right amount of weight.  You should try the landmine rotations if you haven't... you get the feel of the pallof anti-rotational emphasis as you lower the weight to your side of the landmine rotation.  I usually superset that right into the single arm shoulder press too.

I do landmines once a week; the other day is half-kneeling Pallofs.  I do inclined shoulder press with dumbbells both days, with one day having a heavy emphasis on eccentric contraction coming straight down; the other day it's almost a fly with a lighter weight to really feel a good stretch through my chest and shoulders.

[Cwing]

On 1/16/2025 at 11:53 AM, FormerBigDaddy said:

I do a 3 day total body routine and to me it's the optimal program for golfers who want to play, practice, and do speed work in addition to their lifts.  I have found that at this point in my life (42yo) that I'm really only concerned about maintenance and I've been following about the same routine for about the last 8 years.  I want to keep the muscle, mobility, and heart health I have.  I played football in college and I have no desire to risk injury by lifting super heavy or doing any lift that puts me at risk.  I follow a 4x8 routine I think it's the best bang for buck.  I can lift heavy enough that the last rep or 2 is difficult and often fail on my last set and I can still get through a 6 exercise routine in about an hour.  If I do fail on my last set I just add a 5th set to failure with the same weight.  I do as many compound movements as possible and I typically stick to dumbbells and machines instead of bars as it seems to be easier on my shoulders and allows for better mobility. I also superset movement when possible and I'll list them in that order.

 

I begin every workout with a 5 min jog on 7.0 to get my blood pumping and wake me up (I usually lift early).

 

Day 1:

DB Incline Press

Single Arm Lat Pulldown (Cable)

DB Lateral Raise

Horizontal Cable Rotations

Leg Press

Cable Face Pulls (Can also do DB upright row)

 

Day 2:

DB Shoulder Press

Chest Supported Row

Machine Bench (Hammer machine)

DB Lunge

Trunk Rotations (Machine)

Chest Fly (Cable Or Machine)

 

Day 3:

Push Up

Standing Landmine Rotations

Single Arm Shoulder Press (Landmine)

Close Grip Row (Landmine)

Front Squat (DB or Landmine)

Glute Ham Raise

 

For those that are counting, this puts me at 4 chest, 4 shoulders, 4 back, 4 legs, and 3 rotational core exercises per week.  Roughly 16 sets and 128 reps per body part.  No isolated arm work either, but you'll notice there's only 2 isolations the entire week.  Therefore, I get a lot of bi and tri work in all my pushes and pulls.  You'll also notice that day 3 is a bit different and heavy on core supported moves.  Lastly, I put a huge emphasis on full range of motion for increased flexibility.  Especially with the rotational exercises with the leg exercises (max hip depth/mobility).

 

I'd be happy to answer any questions.

 

 

Do you stick to this 52 weeks a year? Any changes to keep it fresh? If so, what frequency?

[biker74]

There is no “off season” for fitness or lifting weights.Its a daily way of life for me.Either do it for a long term improvements.Or don’t do it at all.Its not half in and leave until next season.This is why no one ever sees any improvements 

[FormerBigDaddy]

3 hours ago, Cwing said:

Do you stick to this 52 weeks a year? Any changes to keep it fresh? If so, what frequency?

Nah this is it. I’ll take a week off like twice a year but I’ve been doing a 2-3 day total body routine for like 8 years. It evolves some over time and I make tweaks here and there, but it’s pretty optimized for me. I have a few substitute exercises if the gym is ever busy but this is it. What I really like about it is that in the grand scheme of things if I miss a lift it doesn’t set you back like a split routine does. In fact a couple years ago I only did 2 days a week (day 1 and day 2), and lost no strength. I moved my normal weight and got my normal reps. The only reason I even do a 3rd day now is bc I find it keeps me from ever getting sore. 2 days worked for maintenance but at times I’d feel those lunges the next day. 3 days keeps me fresher honestly. 

[MichMan123]

ive been lifting since i started this thread been 13 months or so now.

 

20 min eliptical.  1 body part 15 ish sets (chest, back, shoulders, bis, tris, legs / abs)  usually 40 min.  10 min in Hot Sauna.  3 min ice cold shower.

 

probably 1 hour 20 min in gym start to finish almost every day usually 6 days a week body tells me when it needs a day off.

 

Life changing.  I have accept the fact my golf game sucks due to life in general.   Lifting weights has no negative or positive in my game to be honest.

 

 

[johnrobison]

47 minutes ago, FormerBigDaddy said:

Nah this is it. I’ll take a week off like twice a year but I’ve been doing a 2-3 day total body routine for like 8 years. It evolves some over time and I make tweaks here and there, but it’s pretty optimized for me. I have a few substitute exercises if the gym is ever busy but this is it. What I really like about it is that in the grand scheme of things if I miss a lift it doesn’t set you back like a split routine does. In fact a couple years ago I only did 2 days a week (day 1 and day 2), and lost no strength. I moved my normal weight and got my normal reps. The only reason I even do a 3rd day now is bc I find it keeps me from ever getting sore. 2 days worked for maintenance but at times I’d feel those lunges the next day. 3 days keeps me fresher honestly. 

Same here. I cut down to 2 days about a year ago and haven't lost any weight or strength. I've gained strength in some moves, in fact. I will add a 3rd day if I want to do a gaining phase, which is really the only time that I "cycle". I also keep it up all year long without a down season, but once or maybe even twice a year I'll increase volume and eat a bit more to try to gain a bit. At 57, the extra recovery days have actually been more beneficial than a constant 3-day routine. At the same time, at 57 it's harder to keep muscle which is why I like a bit of extra focus occasionally on gaining for a month or so here and there.