OVER 40 MTB BIKE WORKOUT. BUILD THE ARMOR YOU ALWAYS WEAR.

Hello YouTube, welcome back to the channel. I got a new haircut. I like it, but I'll be

wear

ing this hat, so we won't see it throughout the video. You're talking to me? Do you ever come across something? It's a product. or it's a show or something and every time you sit down with someone you mention it, this ingenious device allows you to give yourself and your family perfect haircuts every time that's what turned me on this exercise which has been amazing, so I'm 57 years old. I'm thinking I don't have much more time to add muscle if I could add some muscle and then as I lose muscle maybe I can lose muscle from here instead of losing muscle from here.

The other concern I had was that sometimes we crash and my friends with a lot of muscle seem to do better in those crashes than my friends without a lot of muscle, instead of putting the

armor

on, they

always

have the

armor

on and I've seen that it keeps them together. , so I talked to my friend who is a I have been a weightlifter. I told him what's a good way to add muscle. I've never been into lifting and trying to add muscle and he's like, "Oh, there's this 531 thing." It's the brainchild of this guy, Jim Wendler, who is a legend in weightlifting and him.

He wanted to simply boil it down to the minimum amount of weight lifting you need to do to get maximum results. I thought okay, that sounds good because I really don't want to be in the gym if you don't work out, someone should. grab you by the jockstrap and give you the wedgie of your life and then he starts sending me all these charts because every

workout

is about you starting at 50 of your max and I'm like a max, I don't even know my max, how am I going to calculate my maximum?, find out, you have to do the calculations 50 60 70.

I did it and I made these spreadsheets, but it was a pain, then I don't know, maybe after a few months I figured it out. this app called 531 makes it so simple that there are four lifts that you can do, you do them twice a week, the truth is that sometimes I do them all in one day, which is not recommended, I'm not someone you can take advice from on 531, connect, find a There's a lot of information on 531, but I'll show you how to get started. I am going to explain to you how the application works and what you need to do to configure it.

This is the application here. 531 force the application and you will see. that you have different exercises here, I have customized this and Jim says it's okay to customize what your reality is because you have to exercise in your own life and what works for you should have deadlifts and squats, I only have deadlifts and I do it with a hex bar so to have four exercises because my arms hurt a lot with bmx I added the curl you use the calculator to calculate what your max is the good news is you don't have to do one rep max to calculate your rep max so that this is 170, this is a lot, so I will try to calculate my maximum with this.

This could be one of those videos where you've seen stagnant weight. my neck is fine, my form is probably not good. I'm doing the best I can. Connect me online to see how to do these exercises correctly. It is not about that. Well, I can go in here and calculate the 170 and then my reps. seven okay 209 so that's pretty much in line I think so 2 10 so that's great that's basically where I'm at so you would put that maximum here and your first week would be this tab so these are the different weeks because the 555 333 the 531 those are your different weeks during the month you can start with a warm-up.

I love to start with a warm-up, but it's not necessary. Many people don't do it. For simplicity, let's look at it without a warm up so without the bench press warm up here are the lifts I would do. I do five to sixty-five percent. I do five to seventy-five five more, so you do as many as you can with the last rep and that's it. It's true throughout the month, if I didn't get five, I have to reduce ten percent of the weight, change my top speed, but if I completed this, I continue next week, it looks like this and you can see it.

It gets a little bit heavier and there are fewer reps, three or more, so I have to do at least three, you can do six, no matter how spicy you feel, the third week is the really heavy week, you're actually getting getting pretty close to your true one rep max. and you have to do one more again, if you don't you have to go back, which is actually not that bad. I had to do it, but if you do it and then do the download week, this is the fourth week after this week. go up to your max and you add five pounds, so that's your new max and you keep getting stronger, it just doesn't plateau like so many things.

I have the worst discipline in terms of doing this, but every time I come back. To this I add five pounds the following month. I add five pounds a month after that. 57 I'm still going strong with what should be two days a week, but it's actually one day a week pretty amazing that you can still make a profit at this age. and with so little time I wanted to share it with people because it's driving me crazy, honestly, if you like this video, give it a like and if you want to see more, subscribe and see you next time at Joy of Bike.