Gains, Pain & Middle Age - 5 pounds in 3 weeks
Options
Replies
-
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
-
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.
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.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 ;-)
0 -
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.
0 -
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
0 -
3 months back fat err bulk. Going well enough I guess. Little weird getting some extra padding.
0 -
Great progress!0
-
Keep it up!0
-
Nice work. How do you like the shoes so far? I have been considering picking some up.0
-
Thanks Wheelhouse & Springfield.
psulemon,
They are very firm and do find them helpful when performing light reps & sets. Thinking that shoes alone could help my brutal back squat form under load was a bit of a pipe dream. Only do heavy weight on a powertec lever squat now and wear my regular trainers.
0 -
Not a Beachbody coach...no dog in the hunt.
Good program,
Body Beast...
I'm pushing 52 years old. I've always been a speed and agility guy. But started to shift gears and move towards bulking up a bit. I've went from 157 pounds at 12.5% BF to 167 pounds at 13% body fat.0 -
883xlsportster wrote: »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
Nice work.
Take a look at the inverted kettlebell floor press at near the end of this article:
http://robertsontrainingsystems.com/blog/floor-press/
Physical therapist I've been seeing, who is also a Certified Strength and Conditioning Specialist really likes this for people coming off cuff surgery or trying to avoid.0 -
rippedhippie wrote: »Not a Beachbody coach...no dog in the hunt.
Good program,
Body Beast...
I'm pushing 52 years old. I've always been a speed and agility guy. But started to shift gears and move towards bulking up a bit. I've went from 157 pounds at 12.5% BF to 167 pounds at 13% body fat.
Body beast is mediocre. There is too much focus on isometric lifts and not enough frequency. And, yes, while you can gain muscle, its not an optimal program by any means. And yes, i have done the program 3 times and it is what got me lifting big.0 -
883xlsportster wrote: »Thanks Wheelhouse & Springfield.
psulemon,
They are very firm and do find them helpful when performing light reps & sets. Thinking that shoes alone could help my brutal back squat form under load was a bit of a pipe dream. Only do heavy weight on a powertec lever squat now and wear my regular trainers.
Nice. Might have to check out some.0 -
Packerjohn wrote: »Nice work.
Take a look at the inverted kettlebell floor press at near the end of this article:
http://robertsontrainingsystems.com/blog/floor-press/
Physical therapist I've been seeing, who is also a Certified Strength and Conditioning Specialist really likes this for people coming off cuff surgery or trying to avoid.
After floor pressing for 2 months I have managed to get a few medium weight flat bench in a few times. For me I have found I need to be on my shoulder blades, back arched, medium grip, elbows in & coming down about 3/4 of the way to my chest. Any deviation from that form this will result in cuff pain that will linger for a week or so. This is also in my chest routine. Fantastic if you make a mind muscle contraction through ROM. The movement is at 3:10 mark.
0 -
rippedhippie wrote: »Not a Beachbody coach...no dog in the hunt.
Good program,
Body Beast...
Don't get to the beach much these days. If I did probably be looking for shade.. heh.
I'm a creature of (old) habits. I'm using the same push,legs,pull routine I used 25 years ago. Besides having my personal goals I work with a couple of young fellas. Half my age and twice the testosterone. We have a bit of a hypertrophy gains challenge going on. Great for my motivation and great to teach the young guys that middle age gains are attainable.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 392.1K Introduce Yourself
- 43.6K Getting Started
- 259.9K Health and Weight Loss
- 175.7K Food and Nutrition
- 47.4K Recipes
- 232.4K Fitness and Exercise
- 403 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.8K Motivation and Support
- 7.9K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.4K MyFitnessPal Information
- 23 News and Announcements
- 1K Feature Suggestions and Ideas
- 2.4K MyFitnessPal Tech Support Questions