Workout routine for guys over 40 who want to look 20

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  • DevilsFan1
    DevilsFan1 Posts: 342 Member
    bgowder wrote: »
    nossmf wrote: »
    lorrpb wrote: »
    There is a thread in the Gaining forum called Which Lifting Program is Right For You? Surprised no one has mentioned it, but I can't post the link right now.

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Thanks. I ended up going with StrongLifts 5×5 http://stronglifts.com/5x5/ a few days ago. Your link categorizes it as "beginner". That's interesting, but not surprising. SO far, it's been very, very easy, but I understand it gets more strenuous.

    You really don't have to spend your time squatting or benching the bar if it's too easy. Up the weight to a number that is more challenging but not so challenging you can't complete it.
  • jseams1234
    jseams1234 Posts: 1,219 Member
    edited February 2018
    bgowder wrote: »
    JerSchmare wrote: »
    I’m doing ppl/ppl/rest. I’m finishing week 3 and digging it. What I like about is it’s very flexible. You can do it 3, 4, 5, or 6 Days a week. I do 6 Days, but you don’t have to.

    Also, don’t spend too much time obsessing over the perfect program. At the end of the day, all the good ones are the same, you push and pull. Deadlift, squat, bench press, and then other stuff to support those main heavy lifts. It’s pretty simple.

    Can you elaborate on "ppl/ppl/rest"? I'd like to check it out.

    A PPL is a body part split. It's a session/day of Push movements and then a separate day of Pull movements and a third day of just Legs... Some folks will say Chest/tri's, Back/Bi's and Legs.

    Push/Pull/Legs routines can be extremely high volume for each day, especially for the 3 day a week variants. Some people do 6 days a week, which is just the 3 day PPL doubled - but usually each session is then less volume. Not the best routine for a novice, imo. The volume can be too much on a six day double PPL and too much rest for the 3 day variant. They do work, but it's not always optimal.

  • brtgl
    brtgl Posts: 130 Member
    edited February 2018
    jseams1234 wrote: »
    bgowder wrote: »
    JerSchmare wrote: »
    I’m doing ppl/ppl/rest. I’m finishing week 3 and digging it. What I like about is it’s very flexible. You can do it 3, 4, 5, or 6 Days a week. I do 6 Days, but you don’t have to.

    Also, don’t spend too much time obsessing over the perfect program. At the end of the day, all the good ones are the same, you push and pull. Deadlift, squat, bench press, and then other stuff to support those main heavy lifts. It’s pretty simple.

    Can you elaborate on "ppl/ppl/rest"? I'd like to check it out.

    A PPL is a body part split. It's a session/day of Push movements and then a separate day of Pull movements and a third day of just Legs... Some folks will say Chest/tri's, Back/Bi's and Legs.

    Push/Pull/Legs routines can be extremely high volume for each day, especially for the 3 day a week variants. Some people do 6 days a week, which is just the 3 day PPL doubled - but usually each session is then less volume. Not the best routine for a novice, imo. The volume can be too much on a six day double PPL and too much rest for the 3 day variant. They do work, but it's not always optimal.

    Thanks. I might opt for the PPL approach over StrongLifts 5x5. It seems to get serious more quickly. I like the StrongLifts app though and wonder if I could find something comparable if I switch programs.
  • Okiludy
    Okiludy Posts: 558 Member
    edited February 2018
    Stay with SL 5x5 for a minimum of 3 months. Don't fall in for program drift as you will just continue it. This will kill your gains as you keep jumping from one to another programming never seeing a progression and thinking it doesn't work. It works just give it time.

    SL5x5 will work and will get damn hard. I did a similar program, Starting Strength, and started at the same point as you did on SL. I did SS for 3 months before moving into intermediate programming. In 10 months I went from 45 squat, 45 bench, 65 deadlift to 415 squat, 225 bench, 500 deadlift. Was it too easy at the start? Yes but it helps you learn the lifts and prevents injury. Before too long it will not be easy.

    Oh and enjoy the novice phase. You are basically going to be setting a PR every session and it feels awesome. PRs are now more a weekly or bi-weekly thing for me. I am not looking forward to when PRs are a month or more in between.
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    JerSchmare wrote: »
    I’m doing ppl/ppl/rest. I’m finishing week 3 and digging it. What I like about is it’s very flexible. You can do it 3, 4, 5, or 6 Days a week. I do 6 Days, but you don’t have to.

    Also, don’t spend too much time obsessing over the perfect program. At the end of the day, all the good ones are the same, you push and pull. Deadlift, squat, bench press, and then other stuff to support those main heavy lifts. It’s pretty simple.

    Yep, most strength and conditioning people will talk about 5-7 basic human movements: Squat, Hinge (deadlift),
    Lunge, Push, Pull and Carry. Some won't call out a lunge separately and/or they may add rotational movement

    Sample
    https://www.t-nation.com/training/the-6-foundational-movement-patterns

    The big thing is being CONSISTENT. 3-4 mid level intensity workouts a week for a year will trump going balls out once or twice a month for that same year.
  • Deacap
    Deacap Posts: 23 Member
    I am doing a SL Variation (ICF). Started 1/1/2018 and it was easy but not now. Give SL at least 3 months and then tell us how easy it is.
  • brtgl
    brtgl Posts: 130 Member
    Deacap wrote: »
    I am doing a SL Variation (ICF). Started 1/1/2018 and it was easy but not now. Give SL at least 3 months and then tell us how easy it is.

    I’m finally feeling challenged with SL 5x5, although I had to increase bench press 20 pounds. I’ll see how it goes for at least another month or so.
  • erickirb
    erickirb Posts: 12,294 Member
    Juan2manyTacos wrote: »
    Chest bi’s and back day 1
    Legs shoulders and tri’s the next day or workout
    For example
    Start with the Flat bench press and start (1x10) don’t rest when your done with the first set and head to a lat pull down machine and begin (1x10), immediately after this set find a set of dumbbells and complete a standing curl set (1x10). After curls go back to the flat bench and repeat 2 more times. In short pick 1 movement for each muscle group (chest bi’s and back) and complete 3 sets of 10 reps for each movement.

    Why? what is the goal you are aiming to achieve with this workout?

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