TTGR Structured exercise App

TTGR Exercise App - Low initial charge, no data sharing or subscription.

Why the TTGR app?

• Proven
• Defined 45-minute workout, including rest periods, no scrolling.
• The muscular system is the most responsive and critical in terms of aging.

The science behind why this works

Skeletal muscle is arguably the most important organ in the body for healthy ageing.

After 40, adults lose 3 –  8% of muscle mass per decade, accelerating after 60. This process, called sarcopenia, is directly linked to metabolic decline, increased injury risk, reduced bone density, and shorter healthspan. 

Resistance training 3 times per week is one of the most evidence-supported interventions available. Sixteen studies (NCBI) supporting muscle strengthening activities were associated with reduced all-cause mortality, cardiovascular disease, cancer, and diabetes. You don't need a gym membership. You need a structured program and the consistency to show up.

The book Halftime covers a more detailed AI-powered analysis of why the muscular system should be a priority and what to do about it.

TTGR was built on exactly this evidence base.

Who should use it?

Anyone who wants to maintain or build strength efficiently.

I use it. I am in my fifties, and train using the app alongside my 18-year-old son, 3 times per week. Several women in the Old Bull health community use it, but from time to time substitute some of the more arm-intensive and shoulder-intensive exercises with their own to better suit their respective goals. We will bring out a female-focused TTGR in the near future.

Proven?

The TTGR protocol is based on three weekly sessions with at least one rest day between sessions, consistent with resistance training frequency recommendations from the American College of Sports Medicine (ACSM), which identifies 2 – 4 sessions per week as optimal for strength and hypertrophy adaptations (1).

Eight weeks is the timeframe where meaningful results typically begin. Research supports this, with studies cited in the National Library of Medicine reporting significant strength gains in untrained adults within 6–8 weeks of consistent resistance training at moderate loads (2).

Protein is non-negotiable. Aim for 1.2 – 1.6 g of protein per kilogram of bodyweight per day, with particular attention to training days and post-session meals. This range represents the threshold at which muscle protein synthesis is maximised in response to resistance training.

Progressive overload. Increasing weights every 2–3 weeks when form is solid is the fundamental mechanism behind strength adaptation. Don't rush it. Consistent progression beats aggressive loading every time.

But. read first.

The first mistake is going too heavy too soon. The second is going too light and turning it into cardio.

1. Form first. Controlled, constant movement. NOT speed or momentum. Be able to control the weight for 45 seconds.
2. If you're new to resistance training, consult an exercise physiologist before starting. This is not optional advice; it's a smart move.
3. If you have pre-existing injuries, adjust or substitute. Don't push through joint pain.
4. If you feel chest tightness, sharp joint pain, or dizziness, stop immediately and seek medical advice.
5. Legends know their limits. The goal is decades of training, not one impressive session.

As with everything these days, we have a disclaimer and terms of use. Read them here.

What weights should I use?

The most common mistake in resistance training is loading too heavy too soon. The second most common is going too light and turning the session into cardio.

Here's how to find your range:

The principle: Form first, always. TTGR is about controlled, constant movement — not speed, not momentum. If a rep looks like you're trying to start a lawnmower, the weight is too heavy.

Reassess every 2–3 weeks. If you can complete all sets with solid form and feel you have 3 – 4 reps in reserve at the end of each exercise, it's time to increase. If you're grinding out the last 10 seconds with compromised form, stay where you are.

Starting guidelines:

These are guidelines, not rules. Age, training history and individual physiology matter. A 55-year-old returning to exercise and a 25-year-old will have different starting points. Just saying.

"My personal experience: I found that trying a couple of weights to start, then settling into them, works. Too light and rep speed will be too high. Too heavy, and you will reach failure before the end of time, or start swinging the weights and lose form. I was able to progress by about 1-2 kg every 2 weeks and hit a ceiling of about 12-15 kg on the dumbbells and 30 kg on the barbell, depending on how much I trained. The main thing is to avoid injury.

I initially purchased 10 kg dumbbells, grew into them quickly and purchased 12 kgs thereafter. At the gym, I might try heavier weights at 14 kg, but again, it depends on age, fitness, and where you are in this journey. You should be old enough to feel your muscle strength and know your limits, but continually push up against them to grow."

Jem Bolt, Founder, Old Bull Health.

Too light and your rep tempo will be too fast, reducing time under tension and limiting stimulus. Too heavy and you reach failure before the set ends, forcing a loss of early form or a stop.

What do I need?

At a minimum:

• Dumbells
• Exercise mat or similar
• Towel
• A positive mindset
• TTGR app

Most exercises can be modified. Bench press can be done on the floor. Barbell movements can be substituted with dumbbells. If you can't do push-ups yet, there are variations that build up to them. Legends figure stuff out.

What muscle groups does this target?

1. Core
2. Glutes
3. Legs - Hamstrings, Calves
4. Hip flexors
5. Abs & Core
   
6. Shoulders & Traps
   
7. Arms - Biceps, Triceps & Brachialis
   
8. Chest
9. Full body power
10. Grip strength

Dead hangs. Also provides spinal decompression. The intervertebral discs are loaded throughout the day in an upright position; hanging allows passive elongation of the spine and temporary relief of that compression. Temporary height restoration (you're regaining the height lost to daily compression, not adding new height). 

Caution: if you have shoulder impingement, a rotator cuff issue, or any shoulder instability, start with very short hangs of 5–10 seconds and increase gradually. Stop if you feel any shoulder pain.

Good luck. Enjoy the process. The second half is longer than you think; train for it.

____________________

Halftime. We want to live longer, just not get old.