Question for 50+ [Forum Archive]

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Question for 50+

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Posted by: Swede

I want to hear from those of you who are 50 or older or who know people who started lifting later in life. What training routines work best? What kind of results they got? What learnings, etc.?

Posted by: rahaas

I'm not quite there yet (over 50) but can tell you what works best for me as far as a routine:
I used to workout 3 days a week. While it worked great when I was younger; up to 45, now that I'm over that I find working out harder but only two days a week I'm still making good gains and not burning myself out by allowing more time to recoup.
I've always used a full body workout with lots of variety changing up the routine every few weeks. Never really liked the split routine stuff.

I should add that my work consist of lot's of movement and lifting (contractor) outdoors so that may have something to do with needing extra time between workouts.

Posted by: Swede

Thanks for the tip. While I was always involved in sports activities in my youth, I didn't start lifting until I turned 51 earlier this year. So, I am looking for insights on what to expect and lesson's learned for the unique guy who starts lifting in his early 50's.

I have been lifting since January with decent results. Started with a routine 5days/week - I am now lifting 3 days/week. I found that the extra days off really helps.

M chest flat bench bb 3x, decline bench bb 3x, incline bench db 3x, flyes 3x
legs squats 3x, deadlifts 3x, presses 3x

Tu abs and cardio

W lats wide grip front 3x, sitting rows 3x, wide grip bb pullups (?) 3x, chainsaws 3x
shoulders miltary presses behind neck bb 3x, military presses front db 3x, side, front, back deltoid db 2x each
traps wide and narrow grip super set bb shrugs 3x, upright rows 3x, behind neck wide grip lats 3x

Th abs and cardio

F biceps wide grip bb standing curls 3x, 2 different standing db curl movements 3x each
triceps headknockers or narrow grip flat bench bb 3x superset with various tricep pulldown movements 3x

Posted by: rahaas

Quote:

Originally Posted by Swede

I found that the extra days off really helps.

That's one of the things a trainer told me: you don't build during a work out, it's the days off and your body will tell you if you don't get enough rest inbetween.

When I was overtraining I felt like it was a chore getting to the gym on the every other day schedule. I was still sore and dropping back on the weight.

Your routine looks great!

Posted by: Swede

Thanks for the complement on my routine. I am trying to cycle week to week as follows:
week 1 heavy weights lifting for strength, fewer reps
week 2 light weights, lots of reps
week 3 shock my muscles with lots of super sets
then repeat this cycle.
I haven't quite worked out all the details to this routine yet. So, my routine is somewhat a mix of all three weeks mostly depending upon how I feel that particular day. I also sometimes find that after a streneous chest day, I don't
have energy remaining for legs so I will move my leg workout to Tuesday essentially making that week a 4 day workout week.

Currently, I weigh 205 lbs and stand 5 ft 10 in. I have gained 5 lbs since I started lifting in January and have lost some body fat. I am guessing I have gone from 25% to 22% body fat. I would like to get to 15% body fat while maintaining 205 lbs. Is this realistic given my routine? I am guessing that realistically this would take approx. 24 months to accomplish? Also, my diet is pretty good and I will be starting today to take NO Explode and have been using muscle milk for 4 months, but just switched to a less expensive whey protein which I mix with 1% milk twice/day.

Posted by: rahaas

Quote:

Originally Posted by Swede

I am trying to cycle week to week as follows:
week 1 heavy weights lifting for strength, fewer reps
week 2 light weights, lots of reps
week 3 shock my muscles with lots of super sets
then repeat this cycle.

Interesting cycle - I'm going to try that.

Quote:

Originally Posted by Swede

I don't have energy remaining for legs so I will move my leg workout to Tuesday essentially making that week a 4 day workout week.

Do you load up on carbs before a workout?
I eat a meal w/ carbs about 1-1/2 to 2 hours before a workout so I have enough energy to do 5 or 6 set each push/pull/legs.

Quote:

Originally Posted by Swede

I am guessing that realistically this would take approx. 24 months to accomplish?

Sounds reasonable goal to me.

Quote:

Originally Posted by Swede

Also, my diet is pretty good and I will be starting today to take NO Explode

I use NO Ex as well, not sure if it helps or not but i bought it on sale and will use it up. If I drop off when it's gone I'll get more. Otherwise I'll stop using it.
Mostly I use creatine. I've pretty much stopped with the whey protien. I only use it to curb hunger on occasion. Real meat (chicken & fish) is better anyway IMO for me. The extra protien was just adding extra pounds for me so I think I get enough in my diet. I've found that if you get enough carbs for the energy you burn the protien will go where it's needed to rebuild after workouts.

Again JMO, I'm not an expert by any means. It just works for me.

Posted by: PreMier

Quote:

Originally Posted by rahaas

Your routine looks great!

no it doesnt, its shit. but hey atleast your trying

Quote:

M chest flat bench bb 3x, decline bench bb 3x, incline bench db 3x, flyes 3x
legs squats 3x, deadlifts 3x, presses 3x why are you doing chest AND legs on the same day?
Tu abs and cardio

W lats wide grip front 3x, sitting rows 3x, wide grip bb pullups (?) 3x, chainsaws 3x
shoulders miltary presses behind neck bb 3x, military presses front db 3x, side, front, back deltoid db 2x each
traps wide and narrow grip super set bb shrugs 3x, upright rows 3x, behind neck wide grip lats 3x(you know any movement behind the neck, will impinge the rotator cuff? i would drop these ASAP) also why are you doing push/pull on the same day?

Th abs and cardio

F biceps wide grip bb standing curls 3x, 2 different standing db curl movements 3x each
triceps headknockers or narrow grip flat bench bb 3x superset with various tricep pulldown movements 3x again, push pull on the same day.

i would break the days into movements.. focusing on the heavier compound movements first, then on to the isolation type work last.

so it would look like this:
M push
T abs/cardio
W legs
TH abs/cardio
F pull

thats a 3 day split. here is a great post found in the stickies and it will even give you exercises. http://www.ironmagazineforums.com/tr...t-routine.html

read that, re-design the routine then ask from there

Posted by: Swede

Thanks for being direct. I appreciate direct honesty for at my age I don't have time for bs. I wasn't able to get to the link, but will try again later. So, as I understand it perhaps this is what you are suggesting:
M push = chest, shoulders, triceps
Tu abs and cardio
W legs
Th abs and cardio
F pull = lats, traps, biceps

I am ok with this approach if I understand you correctly. Does week 1 = heavy, few reps, week 2 = light, lots of reps, week 3 = shock with super and giant sets, then repeat sound ok??

I just came back from todays workout and tried NO Explode for the first time - sure get's you reved up!!!!

Posted by: PreMier

im not familiar with p/rr/s.. but you could incorporate into the routine i suppose. personaly i change everything up every 3-4 weeks, its easier to monitor progress for me. here is the template via the link, oh and the template you listed is perfect

Legs:
Pick 2+ lower body push movements. Examples: Back squats, front squats, zercher squats, split squats, leg press, hack squats, etc.

Pick 2+ lower body pull movements. Examples: Deadlifts, stiff-legged deadlifts, Romanian deadlifts, good mornings, glute ham raises, leg curls, etc.

Pick 1+ calf movements. Examples: Standing calf raises, one-legged DB calf raises, donkey calf raises, seated calf raises, etc. (Note: If you only choose one movement, make sure it is one where your legs are straight so both heads are fully activated)

Back:
Pick 2+ horizontal pull movements. Examples: Bent rows, Yates' rows, one-arm DB rows, cable rows, etc.

Pick 2+ vertical pull movements. Examples: Pullups, chinups, pulldowns, etc.

(Optional) Pick 1+ upper/mid trap movements. Examples: Shrugs, machine shrugs, Kelso shrugs, incline DB shrugs, etc.

Chest:
Pick 2+ horizontal push movements. Examples: Bench press, decline press, incline press (< 45 degrees), etc.

(Optional) Pick 1+ isolation movements. Examples: Flys, decline flys, cable crossovers, etc.

Shoulders:
Pick 2+ vertical push movements. Examples: Military press, DB press, Arnold press, incline press (45+ degrees), etc.

Pick 1+ posterior delt/external rotation movements. Examples: Face pulls, external rotations, cuban presses, etc.

(Optional) Pick 1+ lateral delt movements. Examples: Upright rows, lateral raises, cable lateral raises, etc.

Arms:
Pick 1+ tricep movements. Examples: Dips, CG bench press, overhead DB extensions, skullcrushers, Tate presses, etc.

Pick 1+ bicep movements. Examples: CG chinups, curls, hammer curls, incline DB curls, etc.

(Optional) Pick 1+ forearm movements. Examples: Static holds, gorilla hangs, wrist curls, etc.

Posted by: Big G

Quote:

Originally Posted by Swede

Does week 1 = heavy, few reps, week 2 = light, lots of reps, week 3 = shock with super and giant sets, then repeat sound ok??

I just came back from todays workout and tried NO Explode for the first time - sure get's you reved up!!!!

Periodization (eg.p/rr/s) really isn't necessary for someone just starting out. It's a method of producing results in muscles that are proving reluctant to grow. Just use progressive overload until you stop seeing results (at least the first couple of years)

Re: NO Explode; Keep in mind that creatine is hard on your kidneys so drink l-o-a-d-s of water and don't use that stuff for every workout. If you're working out hard enough your kidneys will be working overtime just filtering out all the damaged tissue. You don't want to be trying to get fit and end up on dialysis! Trust me, I'm only 34 and I damned near ended up on dialysis doing exactly that 6months back. Scary shit! Keep your pee CLEAR!! And if your diet is all-natural make sure you include some sodium. You'll get god-awful headaches in the gym if your sodium levels drop too low.

PS. Horizontal-Legs-Vertical is a nice split too (check my journal for ideas if you wish).

Posted by: P-funk

be sure to shock the muscles. Typically, every 5th week I shock mine by standing in a bucket of water and sticking a butter knife in an electrical socket. This really helps shock the muscles into new growth.

Posted by: chefboy

Im almost 50 and I love abbreviated training.
Current routine is
Tues/ Sat
Shrug bar deadlifts. 3x10
Bench Press. 2x10
Bent BB Rows 2x10

Thursday I have been doing a 10x3 clean and press with some bicep curls and tricep extensions for a finisher.
My warm up consists of some stationary bike and then about 10 minutes of ab work. On wed and sun I pull a sled for cardio and recovery.
These type of routines are sweet simple and let you focus on getting stronger which at our age and starting so late I think is the primary concern.
good luck.......

Posted by: Big G

Quote:

Originally Posted by P-funk

be sure to shock the muscles. Typically, every 5th week I shock mine by standing in a bucket of water and sticking a butter knife in an electrical socket. This really helps shock the muscles into new growth.

Posted by: CowPimp

I generally train my 50+ clients who I train my younger clients, for the most part. The main difference is that most of them need more mobility work, soft tissue work, and flexibility work. This tends to detract from their time lifting weights, but that is fine.

There are also often minor to major orthopedic issues that must be worked around. That's fine, and we'll do what we can to rectify these issues if it is at all possible.

Also, be sure to listen to your body. You won't recover like you did at half your current age, but don't let it frighten you. Just know what it feels like to be fatigued. You can make some pretty good progress at any age!

Posted by: highpockets

Not quite to 50 yet, but I'm only 3 years away. Former european basketball player so I'm familiar with lifting. I'm 6'8", 265 lbs. I'm currrently using P/RR/S and it has worked very well for me. I feel very young even though I'm 47 so I still work pretty hard. PUSH/LEGS/PULL/REST/REPEAT. Some weeks I may rest 2 days before repeating, depends on how the body feels and how busy I am. I have a pretty nice home gym so it's easy for me to workout, plus I'm an accountant so my job isn't physical at all.

I believe at our age commitment is one of the most important things. Commitment to the gym and to diet. Once you begin a certain lifestyle and it becomes habit, it's much easier to accomplish goals. In addition, keep mixing things up in the gym. Even though I'm using the P/RR/S workout, diversity in the actual lift used will help your muscles grow.

Good Luck and keep us posted on your success!

Posted by: Swede

I appreciate hearing from guys close to my age and can appreciate what I am trying to do. I have found that resting more really seems to help, although I kind of go by how I feel. If I feel really good I will do more sets and lift heavier while still trying to stay somewhat close to my routine.

As far as results, I am getting stronger in all my excersizes. Two examples- when I started lifting in January I could barely bench 135 - this is now my warm up set (on burnout days, I have done 25 reps of 135), my 1 MR is 225 now and on biceps, in January I could straight bar wide grip curl 65 10 reps, now I can do 95 10 reps.

My biceps have grown from 15 to 15 and 1/5 inches, but the frustrating thing is that my chest is still stuck at 45 inches even though I am much stronger in my bench - what gives??

Posted by: highpockets

Quote:

Originally Posted by Swede

I appreciate hearing from guys close to my age and can appreciate what I am trying to do. I have found that resting more really seems to help, although I kind of go by how I feel. If I feel really good I will do more sets and lift heavier while still trying to stay somewhat close to my routine.

As far as results, I am getting stronger in all my excersizes. Two examples- when I started lifting in January I could barely bench 135 - this is now my warm up set (on burnout days, I have done 25 reps of 135), my 1 MR is 225 now and on biceps, in January I could straight bar wide grip curl 65 10 reps, now I can do 95 10 reps.

My biceps have grown from 15 to 15 and 1/5 inches, but the frustrating thing is that my chest is still stuck at 45 inches even though I am much stronger in my bench - what gives??

Read some of the stickies. In addition to good technique I would suggest using heavier weight while lowering the reps. Do you Deadlift? If you really want your body to grow, you must perform large lifts in my opinion. Deads and squats. There are so many threads on this site regarding NOT being able to isolate one muscle group it's not funny, and they are correct. Deadlifts and squats will make your entire body grow. I can't squat because of my bad knees, but even with bad knees I can do deads and I love them. I actually do my deads and then superset leg extensions and leg curls. This has worked well for me. You also need to do Dips and/or Declines, Inclines and don't forget your back.

Keep one thing in mind as you read suggestions, what works for one does not always work for all. Trial and error, until you find what works for you!

Last thing: Keep reading this site. There is a ton of information!

Posted by: Swede

Great feedback, thanks! I love reading this site - best thing I have done since I started lifting is joining this forum.....

I discovered about two months ago how critical it is to work legs and have seen better results since I incorpared them in my workout routine. I have been doing squats and leg presses for two months now. I am noticing faster strength gains with presses than I am seing with squats. Squats are tough if you do them correct. I am working legs tomorrow and will add deadlifts to my leg routine.

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