Whats working for older guys?
- 07-09-2011, 09:01 PM
- 07-09-2011, 09:11 PM
07-09-2011, 09:20 PM
WHY NOT GET HRT
screw OTC hormones- not a fan here, i find my gains from Injectable AAS are
easier to maintain
less harsh on my body and organs
less harsh in side effects
07-09-2011, 09:52 PM
07-09-2011, 10:00 PM
40y/o, high reps been working great for me, 15 and up on everything!!!
Think training's hard,. try losing!
07-09-2011, 11:48 PM
07-10-2011, 12:49 AM
your 57? your a prime choice for HRT sir, and there is things you can take to combat gyno
07-10-2011, 01:00 AM
im in my young 40's and love love love me some dc training. unlike the younger guys though i keep total reps/set a bit higher. chest for example is 20-25 rp/set
07-10-2011, 03:11 AM
07-10-2011, 10:15 AM
No Bull, KnowBull,
You need to take another look at TRT. I still use my All-Natural, Bio-Identical Progesterone which I get from Vitacost to take care of any gyno. In past years I also used the Epi/Form combo sucessfully and before and during both of these I have always used my old standby of Creatine(Mono)/Beta-Alanine and AAKG. One of the best things I have done for myself is to recognise that I need time to recover and in the Gym I allow as much time as I need till I feel ready to ATTACK the next set, not just do it but to do so aggressively. Overall, I have settled in to an 8 day week and do 4 different splits every other day with a major power exercise at the center of each. That gives me a solid week of recovery between heavy workouts for each bodypart. I haven't felt weak in over a decade since I started treating my body with "timely" respect.
07-10-2011, 11:43 AM
Thanks Dutch, and everyone else. I see guys my age that have probably never touched a weight or probably even exercised showing signs of sarcopenia. Creatine does work well. High levels of fitness can be maintained at age, but exercise and its application in a manner that befits an aging metabolism have to be used. I cant imagine working a part once a week and getting or maintaining musculature. I have read that a break of more than 48 hrs, diminishes returns. 3x weekly has been my mainstay for decades. Tried a split routine, but really didnt see much of a difference. Dutchman, if youre reading this I was wondering if you could post your routine, a split eod as you mentioned sounds feasible.
07-10-2011, 06:19 PM
Warmup with a little 15lber doing several sets of 12 for each RC. (Done before every workout)
Pullups: 2 sets of parallel grip and 2 wide grip 20 reps E (each)
Seated Machine Pulldowns: 1X6 E @ 200/220/240
Seated Machine Shoulder Presses 1X8 E @ 100/110/120
Smith Machine Rack Deadlifts: 1X5@ 150/190/240/280/320/370/420, 1 X2 @ 460 (I allow 10lbs for the bar)
Smith Machine Front Shrugs: 2X10 @ 210
" " Rear " 2X10 @ 150
Weighted DIPs: Bodyweight 1X25, 45 lbs 1X15, 75 lbs 1X12, 90 lbs, 2X12
Smith Machine Close Grip Triceps Extensions 1X5 @ 150/190/240/260, 1X4 @ 280
EasyBar Skull Crushers 1X8 @ 70/80/90/100, 1X7 @110
DB Pullovers (Elbows in) 5X10 @ 90
Easy Bar Curls 1X8 60/70/80/90
Seated Curls 3X10 @ 35
Warmup: 3X15 deep knee bends
*****Poppers In: 1X10 @ 170/180/190
*****Poppers Out 1X10 @ 180/190/200
Machine Leg Raises 1X10 @ 110/120/130, 1X7 @140
Machine Leg Curls 1X10 @ 100/110/120
Smith Machine Squats (ATG ie. well below parallel) 1X5 @ 150/190/240/260, 1X4 @280
Machine Toe Raises 3X15 @ 255
Weighted DIPs: Bodyweight 1X25, 45 lbs 1X15, 75 lbs 1X12, 90 lbs, 2X12 (Lean Forward more)
Bench Press: 1X8 @ 135/185/205, 8X8 @215
Flys: 1X8 @ 50/60/70
DB BP: 1X10 @70/80
Decline BP: 1X8 @ 135/185/225, 1X10 @225 (DIPs and BP simply exhaust me, just like on Arm day!)
Knowbull I know it's not much weight compared to the big young studs around here but it is a solid attempt to build and maintain strength as I enter my 70s in less than 3 months. With my great tan and wearing a string workout shirt I get a ton of questions and admirers so that really cranks up my ego and motivates the heck out of me to do my best. Again though, this takes 1hr 15 to 1hr 30 because of the recovery time I allow myself. Hopes this helps a bit, I think it is the first time I have ever posted my complete workout schedule. Tear it up guys LOL!
07-10-2011, 08:52 PM
Thanks Dutchman! Please , those poundages are great! It proves the myth of aging. A guy just has to stay with the weights, thats all there is to it.
07-13-2011, 08:27 AM
07-16-2011, 01:42 PM
[QUOTE=Dutchman;2931301]These are my workouts the last (workout) week including today:
Weighted DIPs: Bodyweight 1X25, 45 lbs 1X15, 75 lbs 1X12, 90 lbs, 2X12
A 69 yr old doing weighted dips?!?!?! I have a new hero.
07-16-2011, 09:36 PM
Yeah, its a testament to what we can do at any age its a marvel. I think the main point is to keep exercising as much as tolerable. Even with out supps, Experimenting with diet helps too, steamed veggies, raw fruits, meat seem to make a difference, all that processed stuff and heavy carbs really drain energy.
07-16-2011, 10:21 PM
07-17-2011, 12:30 PM
07-18-2011, 07:44 PM
For you guys with experience, what would be a good first time product/stack? I am almost 40, was getting in pretty good shape, but marriage issues and work stress killed my body. I have the horrible addition of about 17-20lbs of fat in the midsection. Basically, the stress had my body producing cortisol chronically for almost two years. I have changed up my routine for now to less intense, higher rep to reduce the cortisol production. I know that hormones have not come back into balance, but I would like to start off with something to help increase mass, once I'm good to go. Basically, I want to burn the fat off, and build as much lean mass as I can while getting rid of the fat. Greatly appreciate your experience and knowledge!
07-18-2011, 07:48 PM
I see the posts about higher rep sets! Is that better for us older guys? What is an effective product to block and/or reduce estrogen?
07-18-2011, 09:46 PM
Yeah, Ive looked around online and reps should be 8-12, sets 2-3, 2-3 times a week. So a guy has to stay with it, its invigorating, if nothing else. Getting huge and staying that way takes a lot of food.
07-20-2011, 12:11 AM
idk if you guys are talking about training, diet, or supps cause i just read the title, but my uncle and my old college roomate's dad, and a friend of mine at my church love IGF 2.
Iron Forged Nutrition Rep
use code "R1balla" to receive a discount
07-21-2011, 12:05 PM
Doesnt have to be supplements, training, diet, everything that makes aging muscle respond. Exercise is the real key here, as it aids in the secretion of growth hormone and testosterone, burns fat, increases circulation, delays aging. Any pointers are good here. I know theres veteran weight lifters that post here. I know that weight lifting is beneficial, but there are changes in recovery and muscle density as we combat the aging process.
07-22-2011, 10:58 AM
An older lifter should focus on stretching too, as tendons age they become stiffer and less pliable.
Lift heavy and eat lots of dead animals! Yes, that's me in my avatar.
07-22-2011, 11:17 AM
Lowering intensity to reduce cortisol is not a solution. Exercise induced stress is what causes the body to grow and adapt. Try to reduce your other stresses in life and don't worry about what happens in the gym.
I have found that increased volume and intensity helps me as I get older. If I start slowing down, so will my body in adaption to exercise load.
07-22-2011, 11:39 AM
07-22-2011, 11:40 AM
You want to know whats really working well for me? Giving up on anything except BCAAs and a simple mostly stim preworkout, and just concentrating on consistency in diet + workouts. Amazingly without thinking that "i'll lose extra fat with taking x" or "i'll gain more lean mass taking y" and only paying attention to diet + workout i'm doing better. maybe just me. I'm going to reintroduce stuff soon though
07-22-2011, 11:51 AM
Yeh, thats it, exercise and decent dieting for the sake of it. I take less supplements than before. Concentrating on exercise itself, changing workouts, sets, reps, is valuable. Sure supplements help but the primary focus is on lifting weights in a beneficial and healthy manner.
07-22-2011, 06:57 PM
07-23-2011, 11:33 AM
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