TTGR Structured exercise App

TTGR Exercise App - Low upfront investment, no subscription.

DITCH THE PERSONAL TRAINER?

• Proven
• Defined 45-minute workout, including rest periods, no scrolling, no guessing.
• The muscular system is the most responsive and critical when it comes to aging.
• Consistent application 3 X PW

TTGR APP OPTIONS

1. TTGR - The original and a good place to start. Great for men, and men over 50. Focus on upper body with some core and leg work. I do this with my 18-year-old son; it works for both of us. 
   
   
2. TTGR Core & More - Developed for those wanting a more balanced approach, including compound exercises and core, all-over body performance. Also a great way to get some variety if you already have the TTGR App.
   
   
3. TTGRW - Developed for women who want structured training with a focus on glutes, core, and bone density, with some pelvic floor work included. Includes some upper body, but it's more limited.
   
   
4. TIMERPRO - Ready to develop your own mix of exercises. A great workout timer. Flexible and optimisable.

THE SCIENCE

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 age 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 includes a more detailed analysis of why the muscular system should be a priority and what to do about it. TTGR was built on exactly this evidence base, and is now in its 5th year of use.

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).

Two weeks and you'll start to feel it; six weeks and you'll see and feel it. 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 injury from aggressive loading every time.

BUT. READ THIS FIRST.

The first mistake is going too heavy too soon. The second is going too light and turning it into a cardio session. So read this carefully and take note:

1. Form first. Controlled, constant movement. NOT speed or momentum. Be able to control the weight for the time allocated.
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?

Finding 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 guideline:

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.

"My personal experience: I found that trying a couple of weights to start, then settling into them, works. Too light, and rep speeds 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 bought 10 kg dumbbells, grew into them quickly, and then bought 12 kg dumbbells. At the gym, I might try heavier weights, like 14 kg, but again, it depends on age, fitness, and where you are in this journey, and nothing good common sense can't solve.

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 YOU NEED?

At a minimum:

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

Most exercises can be modified. You can do bench press 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 TTGR 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 provide spinal decompression. Intervertebral discs are loaded throughout the day in an upright position; hanging allows passive elongation of the spine and temporary relief from 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.