Gains, Pain & Middle Age - 5 pounds in 3 weeks
883xlsportster
Posts: 221 Member
Greetings Gainers,
Wasn't easy but I've managed to put on a few (5) pounds. At first it seemed a impossible task. The food diary on MFP does help. For me anyways. I've also come to the realization I'm not young anymore. Funny how the mind still thinks it's 25 yet the joints and tendons tell you otherwise. With that I'm changing my weight training routine to lighter weight with more hypertrophy tension type movements. See if it's easier on the cuffs and everything else. Been doing a lot of reading and think maybe a 3 on 1 off split may be to much too? Guess time will tell.
Cheers :-)
Wasn't easy but I've managed to put on a few (5) pounds. At first it seemed a impossible task. The food diary on MFP does help. For me anyways. I've also come to the realization I'm not young anymore. Funny how the mind still thinks it's 25 yet the joints and tendons tell you otherwise. With that I'm changing my weight training routine to lighter weight with more hypertrophy tension type movements. See if it's easier on the cuffs and everything else. Been doing a lot of reading and think maybe a 3 on 1 off split may be to much too? Guess time will tell.
Cheers :-)
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Replies
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I would suggest finding a structured hypertrophy program and sticking to it, rather than making up your own plan. See it through consistently and you will get good results even if you're middle aged0
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Another place you can look is the New Rules of Lifting for Life. It's a book, found on amazon, that will discuss routine and variation of moves as designed by a person who is in their 40's and recognizes that there are limitations.0
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Looking good. Keep it up.0
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I hear your pain. I'd always enjoyed working out with great intensity, but recovery was always tough, as I got older I had to accept reality and give my body the time to rest in between workouts. Currently I workout M-W-F and leave Tuesday and Thursday for some light physical activity. This split has proven to be perfect for me. My advice will be to listen to your body, how do you feel when you workout 3 days in a row? 2 days? There are templates but I think we need to make the workout fit us, not the other way around.
Cheers!0 -
Currently I workout M-W-F and leave Tuesday and Thursday for some light physical activity. This split has proven to be perfect for me.
What body parts are you doing on these days? I've been doing as follows the last 4 weeks. Mind you I started off light. It worked for me when I was 25. Seems to be working now at 49. I've put a 1/2" on chest and 1 " on arms but I'm hurting ;-) Mostly shoulders and knees.
Day 1 - Chest/Shoulders/Triceps
Day 2 - Legs & Abs
Day 3 - Back/Traps/Biceps
Day 4- Off
Day 5-repeat cycle.
I did buy the book as suggested psulemon and checked out the Lyles Routine as per AnvilHead.
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883xlsportster wrote: »Currently I workout M-W-F and leave Tuesday and Thursday for some light physical activity. This split has proven to be perfect for me.
What body parts are you doing on these days? I've been doing as follows the last 4 weeks. Mind you I started off light. It worked for me when I was 25. Seems to be working now at 49. I've put a 1/2" on chest and 1 " on arms but I'm hurting ;-) Mostly shoulders and knees.
Day 1 - Chest/Shoulders/Triceps
Day 2 - Legs & Abs
Day 3 - Back/Traps/Biceps
Day 4- Off
Day 5-repeat cycle.
I did buy the book as suggested psulemon and checked out the Lyles Routine as per AnvilHead.
I am doing DUP. If you are not familiar with the concept, look it up, it stands for "Daily Undulating Program"
Basically, you do the same exercises on these days but rotate the sets-reps on each day.
Then you can add a little of complementary work on each day.
So far, "I'm loving it..." wait, where did I hear that before?0 -
883xlsportster wrote: »Currently I workout M-W-F and leave Tuesday and Thursday for some light physical activity. This split has proven to be perfect for me.
What body parts are you doing on these days? I've been doing as follows the last 4 weeks. Mind you I started off light. It worked for me when I was 25. Seems to be working now at 49. I've put a 1/2" on chest and 1 " on arms but I'm hurting ;-) Mostly shoulders and knees.
Day 1 - Chest/Shoulders/Triceps
Day 2 - Legs & Abs
Day 3 - Back/Traps/Biceps
Day 4- Off
Day 5-repeat cycle.
I did buy the book as suggested psulemon and checked out the Lyles Routine as per AnvilHead.
I am doing DUP. If you are not familiar with the concept, look it up, it stands for "Daily Undulating Program"
Basically, you do the same exercises on these days but rotate the sets-reps on each day.
Then you can add a little of complementary work on each day.
So far, "I'm loving it..." wait, where did I hear that before?
DUP = Daily Undulating Periodization**
Daily - Same core exercises each day depending on what you choose, but most use some variation of the squat, bench and deadlift.
Undulating - A change in intensity and volume each session.
Periodization - Progressive program with periods of light, medium, and heavy work.
As @memo1974 mentioned, add in a few accessory lifts and there you have DUP.
But this is not a program, it's a theory. So I suggest looking it up to understand the underlying concepts before applying it to your needs. You certainly can use higher rep schemes with it though.
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Thanks for the info fellas. Personally I'm going to keep it simple ( sets/reps /weight etc) for the next few weeks. The big question is recovery time at my age. This is something I'll have to figure out for myself going forward. Seems most info is suggesting 1 body part per week. I'm thinking squats on Fridays so I can recover and walk by Monday...kidding..sort of ;-)0
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sjohnson__1 wrote: »883xlsportster wrote: »Currently I workout M-W-F and leave Tuesday and Thursday for some light physical activity. This split has proven to be perfect for me.
What body parts are you doing on these days? I've been doing as follows the last 4 weeks. Mind you I started off light. It worked for me when I was 25. Seems to be working now at 49. I've put a 1/2" on chest and 1 " on arms but I'm hurting ;-) Mostly shoulders and knees.
Day 1 - Chest/Shoulders/Triceps
Day 2 - Legs & Abs
Day 3 - Back/Traps/Biceps
Day 4- Off
Day 5-repeat cycle.
I did buy the book as suggested psulemon and checked out the Lyles Routine as per AnvilHead.
I am doing DUP. If you are not familiar with the concept, look it up, it stands for "Daily Undulating Program"
Basically, you do the same exercises on these days but rotate the sets-reps on each day.
Then you can add a little of complementary work on each day.
So far, "I'm loving it..." wait, where did I hear that before?
DUP = Daily Undulating Periodization**
Daily - Same core exercises each day depending on what you choose, but most use some variation of the squat, bench and deadlift.
Undulating - A change in intensity and volume each session.
Periodization - Progressive program with periods of light, medium, and heavy work.
As @memo1974 mentioned, add in a few accessory lifts and there you have DUP.
But this is not a program, it's a theory. So I suggest looking it up to understand the underlying concepts before applying it to your needs. You certainly can use higher rep schemes with it though.
oh man! now my wife has more reason to tell me "you are wrong!" lol
Thanks for correcting my mistake, I knew it didn't sound right, but I was too lazy to Google it.0 -
Lift shoes and knee sleeves.
As seasoned power lifters and many others can attest to, the investment in this gear can make a world of difference on knees. Certainly has reduced my discomfort.
Had a hard time finding any kind of lifting shoes around here. Not keen on buying via the web so I took what I could get. Seems the funky colours of 1989 are making a come back. Grayscaled the pic to reduce eye shock.0 -
883xlsportster wrote: »Lift shoes and knee sleeves.
As seasoned power lifters and many others can attest to, the investment in this gear can make a world of difference on knees. Certainly has reduced my discomfort.
Had a hard time finding any kind of lifting shoes around here. Not keen on buying via the web so I took what I could get. Seems the funky colours of 1989 are making a come back. Grayscaled the pic to reduce eye shock.
Cool shoes, what brand are those?0 -
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I'm in my early 40's and have started my own lean bulk. The only advice I can offer is something I heard from Mark Rippetoe, that volume is the main obstacle for the older lifter.
I'm sticking to two compounds and an isolation per session, with a rep range of 4-6 for 3 sets after a few warm ups.0 -
following along. different goals, but similar situation. I still want results/progress, still think I'm 20, but I feel 40 and working around some issues.0
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Thanks. I've almost convinced myself that once a week may be better. Example. Chest Mondays. Legs Wednesdays & Back Fridays.I'm in my early 40's and have started my own lean bulk. The only advice I can offer is something I heard from Mark Rippetoe, that volume is the main obstacle for the older lifter.
I'm sticking to two compounds and an isolation per session, with a rep range of 4-6 for 3 sets after a few warm ups.0 -
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883xlsportster wrote: »Thanks. I've almost convinced myself that once a week may be better. Example. Chest Mondays. Legs Wednesdays & Back Fridays.
My routine was push, pull, legs but working legs at home with front squats is really awkward.
I'm moving to A rest B rest A rest etc.
I've ordered a trap bar to deadlift/squat with.
I'll probably do
A. Pull ups, rows, calfs, curls
B. OH Press, trap bar squats, floor press.
I do think I enjoy a routine with more frequent workouts per bodypart.
But whatever works for you is what counts.0 -
883xlsportster wrote: »Greetings Gainers,
Wasn't easy but I've managed to put on a few (5) pounds. At first it seemed a impossible task. The food diary on MFP does help. For me anyways. I've also come to the realization I'm not young anymore. Funny how the mind still thinks it's 25 yet the joints and tendons tell you otherwise. With that I'm changing my weight training routine to lighter weight with more hypertrophy tension type movements. See if it's easier on the cuffs and everything else. Been doing a lot of reading and think maybe a 3 on 1 off split may be to much too? Guess time will tell.
Cheers :-)
Congrats on the gains. Yeah, I know how aging on the connective tissue is and it's not fun but I'm too stubborn to stop lifting too heavy so what can you do? I think an upper lower split works best for me as it has a decent amount of frequency but also decent amount of rest.0 -
Another place you can look is the New Rules of Lifting for Life. It's a book, found on amazon, that will discuss routine and variation of moves as designed by a person who is in their 40's and recognizes that there are limitations.
Hey now!
Actually, he's in his 50's but I'm getting there and realizing it's a change but I'm still not giving in until my body beats me into submission and the ref is letting it get away with a dirty hold. 0 -
I'm 62 and had to work through the do I go lighter or stay heavier decision process. Honestly, for me, I felt that doing more reps with lighter weight wore more on my joints than doing fewer heavier reps. For some larger body parts I just didn't think I was "feeling it" with lighter weights. I think it boiled down for me that I can do it, why not? However, I am a lot smarter now and will change up routine, or skip certain exercises if a joint or body part feels "funny" or painful. Also, I don't have an issue, say every 2 to 3 months or so going on an extended ...maybe 3 days off...rest from lifting. I come back and feel stronger than ever most times.0
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Wheelhouse15 wrote: »Another place you can look is the New Rules of Lifting for Life. It's a book, found on amazon, that will discuss routine and variation of moves as designed by a person who is in their 40's and recognizes that there are limitations.
Hey now! Actually, he's in his 50's but I'm getting there and realizing it's a change but I'm still not giving in until my body beats me into submission and the ref is letting it get away with a dirty hold.
I feel your pain. I am in my mid 30s and have tendinitis in both arms. Makes lifting heavy quite difficult but i learned to take breaks and lower volume as necessary.0 -
I'm in my early 40's and have started my own lean bulk. The only advice I can offer is something I heard from Mark Rippetoe, that volume is the main obstacle for the older lifter.
I'm sticking to two compounds and an isolation per session, with a rep range of 4-6 for 3 sets after a few warm ups.
Ripp talks about reducing volume and frequency here (transcript at bottom):
http://www.muscleforlife.com/mark-rippetoe-interview-2/
These are pretty much the same things that I have noticed since my recovery capabilities started slowing down in my mid-30s. I can still follow the popular structured programs, but I have to insert extra rest days as needed. Something always has to be compromised, whether it is weight on bar, volume, intensity, or frequency. If I am training high volume high intensity, once a week direct work is pretty sustainable for me. I can still do high volume bodybuilding six days a week, but only if I cut out all heavy lifting. If I am lifting heavy, I have to drop both frequency and volume way down. Also, I prefer to slightly undertrain nowadays because I am much more prone to injury.0 -
Ripp talks about reducing volume and frequency here (transcript at bottom):
http://www.muscleforlife.com/mark-rippetoe-interview-2/
That's where I saw his advice recently. Mike Matthews book put me on the path of a lean bulk, but he does waffle on a lot, I wish he'd strip away some of the fluff in his videos and just give out the nuggets.
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I'm in my early 40's and have started my own lean bulk. The only advice I can offer is something I heard from Mark Rippetoe, that volume is the main obstacle for the older lifter.
I'm sticking to two compounds and an isolation per session, with a rep range of 4-6 for 3 sets after a few warm ups.
Ripp talks about reducing volume and frequency here (transcript at bottom):
http://www.muscleforlife.com/mark-rippetoe-interview-2/
These are pretty much the same things that I have noticed since my recovery capabilities started slowing down in my mid-30s. I can still follow the popular structured programs, but I have to insert extra rest days as needed. Something always has to be compromised, whether it is weight on bar, volume, intensity, or frequency. If I am training high volume high intensity, once a week direct work is pretty sustainable for me. I can still do high volume bodybuilding six days a week, but only if I cut out all heavy lifting. If I am lifting heavy, I have to drop both frequency and volume way down. Also, I prefer to slightly undertrain nowadays because I am much more prone to injury.Wheelhouse15 wrote: »Another place you can look is the New Rules of Lifting for Life. It's a book, found on amazon, that will discuss routine and variation of moves as designed by a person who is in their 40's and recognizes that there are limitations.
Hey now! Actually, he's in his 50's but I'm getting there and realizing it's a change but I'm still not giving in until my body beats me into submission and the ref is letting it get away with a dirty hold.
Indeed! The book came in last week. I'm half way through it. Most of it is pretty common knowledge. A lot of core work with routines that look very much like what they call cross fit I believe? I can use a lot from this read however I don't see myself jumping up on boxes anytime soon. But you never know ;-)
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Thanks for the insight. I did listen to his podcast. I think it was with Mike Matthews? Was geared a little more towards PL but did gets some great pointers and age, hormones & recovery from it.I'm in my early 40's and have started my own lean bulk. The only advice I can offer is something I heard from Mark Rippetoe, that volume is the main obstacle for the older lifter.
I'm sticking to two compounds and an isolation per session, with a rep range of 4-6 for 3 sets after a few warm ups.
Ripp talks about reducing volume and frequency here (transcript at bottom):
http://www.muscleforlife.com/mark-rippetoe-interview-2/
These are pretty much the same things that I have noticed since my recovery capabilities started slowing down in my mid-30s. I can still follow the popular structured programs, but I have to insert extra rest days as needed. Something always has to be compromised, whether it is weight on bar, volume, intensity, or frequency. If I am training high volume high intensity, once a week direct work is pretty sustainable for me. I can still do high volume bodybuilding six days a week, but only if I cut out all heavy lifting. If I am lifting heavy, I have to drop both frequency and volume way down. Also, I prefer to slightly undertrain nowadays because I am much more prone to injury.0 -
Wheelhouse15 wrote: »Another place you can look is the New Rules of Lifting for Life. It's a book, found on amazon, that will discuss routine and variation of moves as designed by a person who is in their 40's and recognizes that there are limitations.
Hey now! Actually, he's in his 50's but I'm getting there and realizing it's a change but I'm still not giving in until my body beats me into submission and the ref is letting it get away with a dirty hold.
I feel your pain. I am in my mid 30s and have tendinitis in both arms. Makes lifting heavy quite difficult but i learned to take breaks and lower volume as necessary.
I've accepted some defeat myself. I can't do bench or flys for chest anymore due to my shoulders. I can do floor press so I've ordered a half rack for my home gym.
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Rather then a new thread a little update on my progress. Got another 3 pounds. The first 5 came fast but the next three took more then twice the time. Steady as she goes I guess.
Solved my knee pain with the purchase of a powertec lever squat. Floor press working great for the cuffs / shoulders. Let the gains continue
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3 months back fat err bulk. Going well enough I guess. Little weird getting some extra padding.
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