Dr. Allan Bacon

Okay.

Okay.

Okay.

So when you talk about retaining muscle, and I was talking about the one ninth of the original training volume, that's if you build some muscle, you've had some weight training experience and you want to prevent decline. Say that you get a really busy time period, it's tax season and you're an accountant and all of a sudden you can't get into the gym anymore.

So when you talk about retaining muscle, and I was talking about the one ninth of the original training volume, that's if you build some muscle, you've had some weight training experience and you want to prevent decline. Say that you get a really busy time period, it's tax season and you're an accountant and all of a sudden you can't get into the gym anymore.

So when you talk about retaining muscle, and I was talking about the one ninth of the original training volume, that's if you build some muscle, you've had some weight training experience and you want to prevent decline. Say that you get a really busy time period, it's tax season and you're an accountant and all of a sudden you can't get into the gym anymore.

Well, that's where that one ninth really helps you retain what you've built up. If you're somebody that's starting from brand new that has never really trained before, that four sets taking close to failure is probably a really good starting point and a good goal to aim for. for building muscle and maybe retaining muscle from preventing you from those age-related declines.

Well, that's where that one ninth really helps you retain what you've built up. If you're somebody that's starting from brand new that has never really trained before, that four sets taking close to failure is probably a really good starting point and a good goal to aim for. for building muscle and maybe retaining muscle from preventing you from those age-related declines.

Well, that's where that one ninth really helps you retain what you've built up. If you're somebody that's starting from brand new that has never really trained before, that four sets taking close to failure is probably a really good starting point and a good goal to aim for. for building muscle and maybe retaining muscle from preventing you from those age-related declines.

I mean, the workout routine is going to be really dependent on, again, how many days the person has, what their goals are. If you're going to set up a three-day routine, I would look to something like a full body routine. Which means every day you're going to be hitting muscle groups from all over and you're going to be likely using majority compound lifts to be able to do that.

I mean, the workout routine is going to be really dependent on, again, how many days the person has, what their goals are. If you're going to set up a three-day routine, I would look to something like a full body routine. Which means every day you're going to be hitting muscle groups from all over and you're going to be likely using majority compound lifts to be able to do that.

I mean, the workout routine is going to be really dependent on, again, how many days the person has, what their goals are. If you're going to set up a three-day routine, I would look to something like a full body routine. Which means every day you're going to be hitting muscle groups from all over and you're going to be likely using majority compound lifts to be able to do that.

You're going to be doing a lot of barbell work. And the reason that you do that is if you've got a minimum amount of time to put in, you want to get the most return possible. So you're going to be doing a lot of the bread and butter exercises. You're going to be squatting. You're going to be doing bench presses.

You're going to be doing a lot of barbell work. And the reason that you do that is if you've got a minimum amount of time to put in, you want to get the most return possible. So you're going to be doing a lot of the bread and butter exercises. You're going to be squatting. You're going to be doing bench presses.

You're going to be doing a lot of barbell work. And the reason that you do that is if you've got a minimum amount of time to put in, you want to get the most return possible. So you're going to be doing a lot of the bread and butter exercises. You're going to be squatting. You're going to be doing bench presses.

You're going to be doing a hinge movement of some kind, like a deadlift, some version of that. You're going to be doing an overhead press. Now, can you do this with dumbbells? Yeah, you absolutely can. And if that's what you have at home, absolutely do it because anything is better than nothing.

You're going to be doing a hinge movement of some kind, like a deadlift, some version of that. You're going to be doing an overhead press. Now, can you do this with dumbbells? Yeah, you absolutely can. And if that's what you have at home, absolutely do it because anything is better than nothing.

You're going to be doing a hinge movement of some kind, like a deadlift, some version of that. You're going to be doing an overhead press. Now, can you do this with dumbbells? Yeah, you absolutely can. And if that's what you have at home, absolutely do it because anything is better than nothing.

But you want to set up a routine that allows you to hit your largest muscle groups in general multiple times per week because what it's going to allow you to do with these compound movements is you're going to get some secondary influence on some of the smaller muscle groups.

But you want to set up a routine that allows you to hit your largest muscle groups in general multiple times per week because what it's going to allow you to do with these compound movements is you're going to get some secondary influence on some of the smaller muscle groups.