Training

Build Muscle Mass While Preventing Joint Damage

Scientists bring you a workout to help you build cartilage back up and prevent further breakdown.

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Build Muscle Mass While Preventing Joint Damage

PUT YOUR PLAN INTO ACTION

If you want to keep pounding heavy iron into your golden years, try the Joint Effort plan. Follow the heavy/light program for eight weeks, then switch to moderate weights (weights that allow you to complete eight to 12 reps) for another eight weeks, increasing the number of exercises (to three to five) and total sets (nine to 20) per bodypart. Split up your training into four or five workouts that complete the entire body and train each muscle group just once per week. After that, return to the heavy and light training patterns of Joint Effort, again choosing exercises that differ from the ones you used the first time through. This strategy is the best way to build muscle mass and protect your joints for the long run. 

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