Reply to Muscle loss despite weight lifting?

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[quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous]You didn't say how many sets and reps you are doing, but try to drop the reps down to 6-8 and sets at 3.  Your last set you should be at failure at 6.  And like PP said, increase the number of days you are lifting.

Are you following a plan for each muscle group?

I'm 56 Menopausal and restarting strength training.  I do:
Day 1 Back and Biceps
Day 2 Shoulders & Triceps
Day 3 Active rest - 30 min treadmill and 30 sec sprints 4x
Day 4 Legs
Day 5 Chest & Shoulders
Day 6 & 7 Active rest

I do Abs after every workout and walk 45mins

Try to find a plan that works for you.  Have your exercise mapped out and record your progress.
Keep going!![/quote]

I don't think this workout is really appropriate for...anyone. If it works for you, that's great but to build muscle and/or strength, science says MOST people need 10-12 sets per muscle group per week if you are an intermediate lifter. More sets if you are an experienced lifter and less if you are a beginner. I will guess OP is an intermediate lifter.  If I were OP, I would lift 4 days a week. Something like

M: Chest, Back, and Legs 6-7 sets each. plus core mobility
Tu: Shoulders and Arms: 6-7 sets each plus core mobility
Wed: Rest
Th: Same as Monday (feel free to change the exercises) plus core mobility
Fri: Shoulders and Arms but shoulders and arms get work from doing chest and back so this can be similar to Tues or you can do 3 sets of each and add in more core or mobility.
Sat and Sun: Rest

As for effort, every set should be until you only have 2-3 reps in reserve. I go until I have 1-2 reps in reserve because I can't really tell when I have 3. : )

I'm 53 as well and as I get older I feel like single leg and single arm exercises are very important to include so, for example, Monday might be all 2 arm or 2 legged exercises and Thurs might be all singles. Monday maybe be traditional chest press, chest flies, or dips, pull ups, two are rows, goblet squats, barbell dead lifts, leg curls...and then Thursday would be single are presses, single arm rows, single arm lat pull downs, split squats, single leg RDLs, etc.

Lastly, I'm going to say that...as long as your effort is that every exercise is to 2-3 reps before failure and you are consistent, you are fine. Often adding weight to the exercise and muscle depends on nutrition, calories, sleep, etc. For example, if you are in a caloric deficit, it's very difficult to add size and strength; however, you should be cutting fat. But keep on lifting! Good luck.
[/quote]

^ workout is definitely a beginner schedule. No one lifting heavy would chest, back, legs in one day much less one workout!!  It seems more of a tik tok "how to get hurt" meme! LOL. Not to mention the hours it would take to complete the appropriate number of sets!

The top workout (back/biceps etc) is a tried and true routine supported by professionals.   Adjust your weights over time and you will see results! 
[/quote]

Sure, there are lots of different splits but this is the split that I prefer. I basically do two tri sets.  First tri set is chest press, pull ups and a goblet squat/split squat, something like that. I do 3-4 sets of this tri set.  Then my 2nd triset is chest flies, rows, and a single leg RDL. I do 3-4 sets of this. Sometime I'll add a set or two of another leg exercise.  Day 2 is two trisets as well Shoulder press, curl, and pushdowns. and 2nd tri set is lateral raise, say hammer curl, and say close grip push ups.  Day 3 and 4 are very similar I just change up the exercises a little.  Say incline DBs instead of flat chest press, single arm Arnold presses instead of two arm shoulder pressees, single arm DB rows instead of two arm, etc etc.  I'm 53 and this has worked for me to get 10-14 sets per body part per week.  I take each exercise to 1-2 reps in reserve. Full range of motion. Slow on the down, push hard on the up.  You may call it a beginner schedule but I used to do 3 full body day and it's not bad but this works better for me and for 53, I have quite a bit of muscle. 5'11 205 with a tiny gut.  No 6 pack but not bad. And all my workouts are about an hour and that includes warm up, some slam balls, and 3-4 sets of core at the end.[/quote]

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