Had to jump in. 78 year old with a T 1010 total and 6 free T.
My pcp couldn’t explain how this is possible. I take nothing.
At the risk of insulting anyone’s intelligence, free T is all that matters!
Go from there.
Again you may know this you must get at least 100mg of protein daily. Depending on age and weight some serious lifters do 3 times that.
In recovery from back issues but have put on 5 lb of good weight , can see it in the arms especially. Use the TUT method. Time under tension.
Every move is 1 set minimum 40 seconds to 90 max.
Do 5 sets total rows, bench, curls, Squats and over head pull overs. Do
Bear planks 90 seconds. The whole workout is 15-20 mins. Very intense great anaerobic cardio.
Pick a weight or resistance you can do s-l-o-w-l-y for 41-60 seconds. TuT time under tension. Less is more for us old guys. Recovery is slower, only do this twice a week. I prefer bands but weights or cables work. Eat real food fruits nuts meat and whey protein shakes help. Good luck
Tony