Most men over forty stall because they change the plan every Monday night. If a joint complains, swap that one lift and keep the training day. Do not throw the week in the trash and go looking for a new program.
Men's Strength Society
If you keep throwing out the whole program, you are not getting stronger. You are shopping. I will send you the Strength Training Log. You can print it, put it on the bench, and actually finish the week. Write down the weight you used on the working sets, keep the same four training days, and let next week start from those numbers instead of from a blank page.
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The log is free. Built by a registered nurse who still trains.
Most men over forty stall because they change the plan every Monday night. If a joint complains, swap that one lift and keep the training day. Do not throw the week in the trash and go looking for a new program.
Write the number on the bar or the dumbbell, not the warm-up. If that number is not on the page, the next session is a guess, and guesses are how good weeks quietly disappear.
Do not lift until you cannot move the weight. Pain is not the same thing as effort. A missed day stays blank on purpose, because a polite lie on the page does not help anyone.