Lift light or lift heavy? Lift smart!

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  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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    <---- 45 years old. Want to try again?

    What rep range do you think is best to retain LBM? Would this circuit training of yours include progressive loading? Do you not think you need progressive loading to maintain LBM? How many reps and sets is this circuit? What rep range do you think best to benefit bone density the most?

    So, because you are 45, and because you lift heavy, that means it is advisable for everyone over 40 to lift heavy frequently?

    As for your questions, nice try but I won't fall into that trap: Whatever program I happen to do may not be suitable for everyone of different ages, or for people with different goals. (If you want to go down that road, though, feel free). My general point was that, over 40, it takes the body a bit longer to recover from heavy lifting sessions so some trainers advise limiting the frequency of heavy lift days to avoid injury.

    And for some people it is over 35. For some 50. For some 12. For some 60.

    But let's just generalize that women over 40 have a particular issue that you personally are the specialist on.

    ^ That, and I'll post this again: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3117172/

    Nice study. Conclusion:

    - Strength (resistance) training if effective in elderly persons and can be undertaken without notable adverse effects.
    - Strength (resistance) training is subject to a dose-response relation. Higher intensities yield greater effects than low or medium intensities.
    - Strength (resistance) training in elderly persons aims to increase muscle mass (hypertrophy) on the one hand, and on the other hand, promote neuronal adaptation (intermuscular and intramuscular coordination).
    - Adding sensorimotor components to strength (resistance) training—to improve postural control—make sense in elderly persons in the sense of a multimodal training program.
    - Using strength (resistance) training has been used in the prevention and rehabilitation of different symptoms—for example, in osteoporosis and degenerative joint disorders.
  • wolfpack77
    wolfpack77 Posts: 655
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    Yeah well you're all wrong. Cuz I built my guns on the smackmyb!tchup arm workout, which is definitely high reps.

    True story.
  • CorvusCorax77
    CorvusCorax77 Posts: 2,536 Member
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    Yeah well you're all wrong. Cuz I built my guns on the smackmyb!tchup arm workout, which is definitely high reps.

    True story.

    Ahh!

    Would NOT bang!!

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