I have changed my routine to go for 12-16 reps with lighter weights. Sadly I feel I am getting weaker. I do controlled movements and I feel the muscle working and it's getting the pump. Gemini told me this: "The reason you don't feel you are getting stronger is because of the 12-16 rep range. Lifting in this range primarily builds muscular endurance and creates "sarcoplasmic hypertrophy" (an increase in fluid and energy stores in the muscle, which gives you that pump). However, it is not heavy enough to force the neurological adaptations required to build dense, raw strength the way your old 4-6 rep routine did. To build muscle effectively at 60 while continuing to protect your joints, you need a hybrid approach. Drop your rep range from 12-16 down to 8-10 reps (or 8-12). This is the middle ground. The weight will be heavy enough to recruit high-threshold motor units and drive strength gains, but light enough to spare your tendons and ligaments from the crushing loads of a 4-rep max." Comments from you guys are welcome. I would like to hear what works for you. I think of changing my routine again. Not only the rep count but also the way I divide into body parts.

Does anyone have any ideas for cardio when you have bad knees? I have bilateral meniscal tears so running is out. I can power walk that’s one thing.

What is an acceptable rest period between sets of 12-15 ? 1 Min ? 2 min ?

Any opinion on B stance RDL vs normal dumbbell RDL? What is preferable? I started doing it but it feels still a bit weird. It should be better for the lower back. What is the opinion of the community?

I am thinking of trying a split that one of my coworkers suggested to me that he calls a big muscle day little muscle day split where he trains all his big muscles one day so chest back and the leg muscles, quads, and hamstrings then the next day he does his little muscle, muscles, biceps, triceps, shoulders, and calves, and he throws in abs wherever and it would run the same way you would do a four day upper lower so Monday, Tuesday, Thursday, Friday with Wednesdays and weekends off, and I like the idea of not being burnt out from every muscle crammed into upper day and every muscle crammed into lower day.