Peptides & lifting: what goes with what?

Herculean_Habits

Herculean_Habits

Well-known member
I've been kicking around some ideas about how to best utilize peptide protocols alongside my training cycles to maximize results. I understand we could technically run multiple protocols concurrently, but for the sake of discussion, let's say we had to pick and choose. I’m eager to hear about everyone's experiences, particularly if you've experimented with similar goals: becoming a strong and fit senior citizen.

Peptide Protocols:
1. Cellular Repair & Health [~4 months]: There's a well-known protocol involving a run of SS-31 followed by MOTS-C, usually with NAD+ supplementation throughout. Because SS-31 primarily aids in mitochondrial repair, and MOTS-C activates AMPK (energizing mitochondria), adding a cycle of SLU-PP-332 (about 2 months) at the end could be beneficial. The idea is to fix, energize, and then multiply the mitochondria.

2. Growth & Recovery Protocol [~4 months]: Options abound here. I prefer tesamorelin/ipamorelin at a low dose (250mcg each) before sleep to optimize recovery. For dedicated growth, doubling the tesamorelin dose, maybe even going up to 2mg, might be needed. The typical timeframe for ghrh/ghrp cycles is around 4 months.

3. Repair & Recovery [~3 months]: I've used BPC-157 (oral and sub-q), combined it with TB-500, and included it in GLOW. The emerging KLOW stack, potentially with Cartalax, seems promising for addressing muscle strains, ligament issues, cartilage problems, and tendonitis, especially after intense pull sessions.

4. Metabolic Protocol [ongoing]: A few years ago, the talk might be about combining semaglutide with metformin and an SGLT2 inhibitor. But given the compelling data from recent trials of retatrutide, do we really need more? Retatrutide offers improved lipids, blood pressure, A1C, insulin sensitivity, visceral fat reduction, and weight loss. I'm on a fairly moderate protocol to maintain existing lean mass. I've had a positive experience with semaglutide and now an even better run with retatrutide. My cardiometabolic markers are excellent; this stuff is beneficial for my health.

Training:
I'm unsure about posting direct links to my plans, but I use AlphaProgression for tracking, similar to HEVY or RP Strength. Newbies can find success with apps like Stronglifts 5x5. I'd suggest just picking a popular app and sticking with it consistently for a year or two. I run about 8 mesocycles per year, typically 6 weeks of increasing intensity and volume followed by a 1-week deload.

Recent research indicates hypertrophy can occur with 5-30 reps, if not lower and higher. Therefore, all training blocks should promote lean tissue growth with adequate calories and protein.

1. Muscular Endurance Blocks (15-30+ reps):
a. Full Body, 6 weeks, mixed/high rep target, barbell and bodyweight focus, 12-day cycle
b. PP+L, 6 weeks, high reps, 12-day cycle
2. Hypertrophy Blocks (8-15 reps):
a. Upper/Lower, 6 weeks, medium reps, 12-day cycle (before endurance blocks)
b. Push/Legs/Pull, 6 weeks, medium reps, low volume (first mesocycle after a break)
c. Push/Legs/Pull, 6 weeks, medium reps, medium volume
d. Push/Legs/Pull, 6 weeks, higher reps (hypertrophy boundary), high volume
3. Strength Blocks (4-8 reps):
a. Push/Legs/Pull, 6-week ladder volume, low reps, machine focus, 6x/week
b. Push/Legs/Pull, 4 weeks, low reps, dumbbell focus, 6x/week

Mesocycle design considers exercise variation to avoid plateaus and overuse injuries. I rotate exercises to prevent discomfort and maintain progress. I focus on estimated 10RM PRs instead of chasing single-rep maxes.

Volume and intensity increase during each mesocycle, culminating in a multi-week break after the final deload. At nearly 50, with 25+ years of consistent lifting, this approach has been effective in building strength and lean mass. The high-volume endurance blocks near the end of the macrocycle are particularly fatiguing. My 12-day repeat cycle includes:
Day 1: Lift
Day 2: Lift
Day 3: Yoga
Day 4: Rest
Day 5: Lift
Day 6: Lift
Day 7: Endurance cardio
Day 8: Rest
Day 9: Lift
Day 10: Lift
Day 11: Norwegian 4x4 HIIT
Day 12: Rest

I use a treadmill desk to ensure daily zone 1/2 cardio regardless of my schedule.
 
Calories and nutrition:

Before starting retatrutide, I cycled my daily calories between 1800 (low) and 3500 (high), cutting and bulking. I struggled to stay below 1800 calories or above 3000, as excess calories quickly turned into fat. Now, on 2.5mg/week of retatrutide, I'm consuming 1400-1500 calories daily and losing about 1.5 lbs/week. It feels remarkably easy. I plan to maintain this until I reach my desired leanness (aiming for mid-late 2026). I'm curious if retatrutide will improve nutrient partitioning during a bulk, given its GIP agonism may facilitate more efficient glycogen replenishment, requiring a smaller caloric surplus.

My primary nutritional goals are protein and fiber.

There's endless debate about optimal protein intake. However, it's relatively inefficient for the body to convert protein into fat. Possible, but it first needs to turn protein into glucose before storing it as fat. So, a diet rich in lean protein sources is beneficial. Aim for 1.2-1.6 grams of protein per kg of body weight (adjust based on leanness; 1.2g if obese, 1.6g if lean). Currently, I weigh around 255lbs with a goal of dropping to about 210lbs to see my abs. During a deep cut, I'm okay with 160g of protein; normally, it's closer to 250g. Retatrutide seems to be better at preserving muscle mass than semaglutide, as my current lifts haven't declined (though this isn't DEXA-confirmed).

Fiber? The MORE, the better. I'd ideally like to hit 40 grams daily but am okay with 30, and I try to stay above 20. Fiber intake is inversely correlated with all-cause mortality. It can be more challenging on a calorie-restricted diet, but Quest bars and protein shakes with chia seeds can help.

Pairings:
1. Muscular endurance blocks pair well with the cellular health protocol; I've found SLU enhances performance there. NAD+ and MOTS support energy levels for those grueling high-rep sets that lead to metabolite burn
2. Hypertrophy blocks cause a lot of muscle damage, making recovery essential. This is where the growth/recovery protocol excels.
3. Strength blocks put a strain on joints and tendons, making the repair/recovery protocol a good companion to prevent tendonitis from sidelining me.

Again, this is just my attempt to align my training with my peptide use. I intend to stay on retatrutide indefinitely, while cycling the others (until something like the mythical NA-931 comes along). What interesting combinations have you all used to improve your lifting and longevity?
 
Poses like pigeon pose open up my hips and really help my deadlift. Seems to help me activate my glutes which keeps my lower back from taking all the weight.
 
I'm an older lifter with some nagging injuries... I tried switching up my routine, but no luck. I even took two months off! Still have joint pain but now I have more fat and less muscle. I'm thinking of going back to lifting while using Glow for recovery. Should I lift heavy (after easing back in, of course)? Or stick to moderate weight? What do you think?
 
Unless you have a really good reason, I'd skip the heavy lifting. You can get your volume in a safer way. You know how it goes, if you lift heavy it's not 'if' you get hurt, but 'when'.
 
@RealBeer364 - What joints are giving you trouble? Glow didn't really address my elbow tendonitis, but it definitely accelerated recovery from minor tweaks during deadlifts or rows. My knees have always been fine, but my wife's aren't the best. She uses osteobiflex, and it seems to relieve her joint pain. We can also explore exercise modifications to find joint-friendly alternatives.

I would also agree with @Sunny-Girl get your volume in with a safer rep range. I still train close to failure, and some of my hardest workouts are in my muscular endurance blocks, which are 15+ reps.
 
I agree with @Sunny-Girl and @Herculean_Habits. As we age, it's crucial to prioritize joint health. High-rep training with good form can be just as effective for hypertrophy as heavy lifting, but much safer on the joints. Also, make sure you're warming up properly before each workout and cooling down afterwards.
 
I've been reading about GLP-1s and their broader health benefits. Has anyone seen the the other forum thread about how they can help with heart disease, sleep apnea, and even mental health? It's making me think about starting a GLP-1 even though I'm not really overweight.
 
I'm on Mounjaro and have lost a good amount of weight, but I'm worried about losing muscle. I'm trying to lift heavy 4x a week and eat enough protein. Any advice from those of you who have done this longer?
 
Lifting weights is definitely the right approach, @Eddie1987. Make sure you're consuming adequate protein (around 1.2-1.6 grams per kg of body weight), prioritize sleep, and manage stress. GLP-1s can definitely lead to muscle loss if you're not careful.
 
Recently switched to this pen so it only knows 33g 4mm now. Let me know how 31 or 32g 6mm goes. Found this from a peptide critic site. Amazon had gluo care needles 33g by 4mm 100 pack. Only used one peptide with this and unsure if most flow through 33g okay. Any guidance?
 
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