Whats working for older guys? - AnabolicMinds.com - Page 3

Whats working for older guys?

Page 3 of 4 First 1234 Last
  1. Senior Member
    Knowbull's Avatar
    Stats
    4'6"   lbs.
    Join Date
    Jan 2005
    Posts
    1,754
    Rep Power
    0

    Reputation

    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.

  2. Board Sponsor
    R1balla's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Dec 2009
    Posts
    11,794
    Rep Power
    3874296

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    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.
    Hardcore Supps for the Hardcore Trainer
    Use Discount Code AM20 To Save 20% At www.ironflexsupps.com


  3. Senior Member
    Knowbull's Avatar
    Stats
    4'6"   lbs.
    Join Date
    Jan 2005
    Posts
    1,754
    Rep Power
    0

    Reputation

    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.
    •   
       

  4. New Member
    bad rad's Avatar
    Stats
    5'10"  245 lbs.
    Join Date
    Jan 2004
    Age
    38
    Posts
    381
    Rep Power
    1912

    Reputation

    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.
  5. New Member
    MacTech's Avatar
    Stats
    5'6"   lbs.
    Join Date
    Mar 2008
    Age
    58
    Posts
    311
    Rep Power
    237

    Reputation

    Quote Originally Posted by avsfreak24 View Post
    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?
    Reduce body fat to lower aromastase enzyme which converts precious testosterone to estrogen. If your hormones are already out of balance, why do you want to introduce a 'stack' to further complicate things?

    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.
  6. Senior Member
    Knowbull's Avatar
    Stats
    4'6"   lbs.
    Join Date
    Jan 2005
    Posts
    1,754
    Rep Power
    0

    Reputation

    Quote Originally Posted by MacTech View Post
    Reduce body fat to lower aromastase enzyme which converts precious testosterone to estrogen. If your hormones are already out of balance, why do you want to introduce a 'stack' to further complicate things?

    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.
    Ive noticed that too, I think maintaining a varied level of intensity utilizing step load periodized training. I simply cant lift heavy all the time. Periodization aids in recovery, overtraining is not a myth.
  7. Never enough
    Board Moderator
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    46
    Posts
    31,830
    Rep Power
    768794

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    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
    This space for rent

    Phenadrol Log http://anabolicminds.com/forum/suppl...-hell-did.html - AMAZING fat loss results so far
  8. Senior Member
    Knowbull's Avatar
    Stats
    4'6"   lbs.
    Join Date
    Jan 2005
    Posts
    1,754
    Rep Power
    0

    Reputation

    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.
  9. New Member
    bad rad's Avatar
    Stats
    5'10"  245 lbs.
    Join Date
    Jan 2004
    Age
    38
    Posts
    381
    Rep Power
    1912

    Reputation

    Quote Originally Posted by EasyEJL View Post
    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
    I learned the hard way that my money is better spent on food or protein powder, most supplements aren't worth the money.
    Lift heavy and eat lots of dead animals! Yes, that's me in my avatar.
  10. Never enough
    Board Moderator
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    46
    Posts
    31,830
    Rep Power
    768794

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by bad rad View Post
    I learned the hard way that my money is better spent on food or protein powder, most supplements aren't worth the money.
    I'm not sure i'd quite say that, but without diet + routine + sleep being consistent, nothing does a whole lot And expecting supplements to be the crutch to make up for poor diet or training surely doesn't work.
    This space for rent

    Phenadrol Log http://anabolicminds.com/forum/suppl...-hell-did.html - AMAZING fat loss results so far
  11. New Member
    bad rad's Avatar
    Stats
    5'10"  245 lbs.
    Join Date
    Jan 2004
    Age
    38
    Posts
    381
    Rep Power
    1912

    Reputation

    Quote Originally Posted by EasyEJL View Post
    I'm not sure i'd quite say that, but without diet + routine + sleep being consistent, nothing does a whole lot And expecting supplements to be the crutch to make up for poor diet or training surely doesn't work.
    When I compare results to cost ratio it just isn't worth it. If you have money to spend on something food or creatine should be first on the list. I guess I should quantify my statement, except for the prosteroids and a few AI not much OTC stuff is worth it. Take this and gain 30lbs is pretty much a crock.
    Lift heavy and eat lots of dead animals! Yes, that's me in my avatar.
  12. New Member
    avsfreak24's Avatar
    Stats
    5'9"  185 lbs.
    Join Date
    Jun 2011
    Age
    42
    Posts
    97
    Rep Power
    368

    Reputation

    I am not going to introduce a stack until I am back in balance. I just figured I would get info from those with experience now, so I would have the best info when I am ready.

    I have actually found that I can't lower the intensity and be satisfied with my workout. I am doing a little lower weight and longer sets.

    I think not worrying about what happens in the gym will help. The not worrying part is what I need to do across the board to lower the other stresses.

    Thanks for the advice!
  13. New Member
    avsfreak24's Avatar
    Stats
    5'9"  185 lbs.
    Join Date
    Jun 2011
    Age
    42
    Posts
    97
    Rep Power
    368

    Reputation

    what is a good resource to learn about step load periodized training?
  14. Senior Member
    Knowbull's Avatar
    Stats
    4'6"   lbs.
    Join Date
    Jan 2005
    Posts
    1,754
    Rep Power
    0

    Reputation

    Im using old terminology here eg. step load, periodization. If you google hypertrophic specific training or HST you can find examples of both, but using a 15 rep period is hard on the joints I advise not going over 12-13 reps, its pretty simple you just increase your poundages slightly every 3rd or 4th workout, eventually the weights are increased to the point where you can only do so many reps, at which point you de-load or just take a break.
  15. New Member
    avsfreak24's Avatar
    Stats
    5'9"  185 lbs.
    Join Date
    Jun 2011
    Age
    42
    Posts
    97
    Rep Power
    368

    Reputation

    I will research HST. I need to invest in more weights, then!
  16. Senior Member
    Knowbull's Avatar
    Stats
    4'6"   lbs.
    Join Date
    Jan 2005
    Posts
    1,754
    Rep Power
    0

    Reputation

    Ive found that the smallest plates are the best way to go, theres a "burn-out" factor with step load, periodization, gradual increase is what muscles respond to, particularly without exogenous hormone supplimentation, in my experience anyway. Realistically, our genes say we will only build X amount of muscle that can be kept and maintained, (without androgen supplementation) the goal is to get to our natural genetic potential and stay there as long as possible to delay or postpone senescence.
  17. New Member
    bad rad's Avatar
    Stats
    5'10"  245 lbs.
    Join Date
    Jan 2004
    Age
    38
    Posts
    381
    Rep Power
    1912

    Reputation

    Quote Originally Posted by Knowbull View Post
    Ive found that the smallest plates are the best way to go, theres a "burn-out" factor with step load, periodization, gradual increase is what muscles respond to, particularly without exogenous hormone supplimentation, in my experience anyway. Realistically, our genes say we will only build X amount of muscle that can be kept and maintained, (without androgen supplementation) the goal is to get to our natural genetic potential and stay there as long as possible to delay or postpone senescence.
    Refering to the "burnout" Russian studies on PLters showed that every 4th week should be a de-load, there are many ways to do it but "light" work is key. If intensity is kept high for too long strength and muscle gains slip backwards. That one of the things I have found to be very true, you just can't max out every week if you're not "supplemented".
    Lift heavy and eat lots of dead animals! Yes, that's me in my avatar.
  18. New Member
    HealthBlitz's Avatar
    Stats
    5'4"  190 lbs.
    Join Date
    May 2011
    Posts
    13
    Rep Power
    307

    Reputation

    Quote Originally Posted by bad rad View Post
    Refering to the "burnout" Russian studies on PLters showed that every 4th week should be a de-load, there are many ways to do it but "light" work is key. If intensity is kept high for too long strength and muscle gains slip backwards. That one of the things I have found to be very true, you just can't max out every week if you're not "supplemented".
    I know some powerlifters that don't just deload, they take the entire 4th week off from weights. And it seems to work for them!
  19. New Member
    avsfreak24's Avatar
    Stats
    5'9"  185 lbs.
    Join Date
    Jun 2011
    Age
    42
    Posts
    97
    Rep Power
    368

    Reputation

    Thanks for the info, knowbull, badrad, and healthblitz. You helped me figure out part of my problem. When I wasn't getting anywhere because of my adrenal issues, I worked harder and watched my diet, meaning cut calories, which probably exacerbated my problem. I am learning a lot! thanks guys
  20. Senior Member
    Knowbull's Avatar
    Stats
    4'6"   lbs.
    Join Date
    Jan 2005
    Posts
    1,754
    Rep Power
    0

    Reputation

    Your Welcome! Thats what this forum is for, logically everyone should consider anything in a commonsense manner, as there are so many ways to exercise. Gaining and maintaining muscle can be an expensive project, particularly food which is ever increasing in cost, a pound of ground round is close to 5 dollars where Im at, pork isnt much cheaper and a good steak is 10 bucks. Protein powders help, but their hard to digest and costly as well.
  21. New Member
    bad rad's Avatar
    Stats
    5'10"  245 lbs.
    Join Date
    Jan 2004
    Age
    38
    Posts
    381
    Rep Power
    1912

    Reputation

    Quote Originally Posted by Knowbull View Post
    Your Welcome! Thats what this forum is for, logically everyone should consider anything in a commonsense manner, as there are so many ways to exercise. Gaining and maintaining muscle can be an expensive project, particularly food which is ever increasing in cost, a pound of ground round is close to 5 dollars where Im at, pork isnt much cheaper and a good steak is 10 bucks. Protein powders help, but their hard to digest and costly as well.
    I'm in SoCal so I understand high food prices but watch for sales. I have a big deep freeze and it's full of meat on sale, at 0* F it will keep for over a year. I watch the weekly flyers and get ribeye for $5lb and pork for $1.35lb. At Costco here chicken and turkey are $2 and 91% ground beef is $3.25. Cottage cheese is another fairly low priced option. I don't use much protein powder because I'm super lactose intolerate. Food is expensive but increased protein and Cals have done wonders for my recovery, the older I get the more crucial it has become. I have five kids so I completely understand budgeting.

    And I agree with Knowbull, this has been a very informative thread without the internet attitude
    Lift heavy and eat lots of dead animals! Yes, that's me in my avatar.
  22. Senior Member
    Knowbull's Avatar
    Stats
    4'6"   lbs.
    Join Date
    Jan 2005
    Posts
    1,754
    Rep Power
    0

    Reputation

    Thanks for the tip about costco. I agree about this calorie intake thing, you simply have to have the energy units to build and maintain, that means adequate food without spending a fortune. A couple pork chops and some fresh broccoli once a day isnt making it, total cost; 7 or 8 dollars, while it may be enough to keep a person alive, its not enough to fuel intense workouts. Its not enough to gain weight. A guy has to have 3 good meals a day.
  23. New Member
    avsfreak24's Avatar
    Stats
    5'9"  185 lbs.
    Join Date
    Jun 2011
    Age
    42
    Posts
    97
    Rep Power
    368

    Reputation

    I try to have three good meals a day, plus morning and afternoon snacks with quality protein and the post-workout shake. I target roughly 150 grams protein/day and do try to drop 300-400 calories on non-workout days. Right now, I am doing a 3day split workout and I run it ABCABCX and take sundays off. I am introducing HIIT this weekend and just have to keep the motivation to get up before work to carry it through the week, then I will be hooked and set.
  24. Senior Member
    Knowbull's Avatar
    Stats
    4'6"   lbs.
    Join Date
    Jan 2005
    Posts
    1,754
    Rep Power
    0

    Reputation

    Yeh, good logic, I always put my weight-lifting energy demands before my work, consistently working out before going to work, it made for a better work day
  25. New Member
    avsfreak24's Avatar
    Stats
    5'9"  185 lbs.
    Join Date
    Jun 2011
    Age
    42
    Posts
    97
    Rep Power
    368

    Reputation

    So, the last few days, since I've gone to this 3day split, I try to make my workouts as intense as I can. Not that I didn't workout hard before, but I'm trying to be explosive on the full weight sets. I have noticed I am sweating profusely like I'm prone to do, but haven't really in awhile. I didn't notice I wasn't until it came back again. I think my body is getting more in balance the longer I am on the whole-food supplements I've been prescribed. It feels good to sweat like that again. I was breathing heavy, high heart rate, but it always felt like I wasn't leaving it all there, even though my body parts were burnt after my workouts. Do you guys think that is a good sign?
  26. Senior Member
    Knowbull's Avatar
    Stats
    4'6"   lbs.
    Join Date
    Jan 2005
    Posts
    1,754
    Rep Power
    0

    Reputation

    Personally, I couldnt do a 3 day routine like that. Really pushing can cause strain, injury and fatigue. Its easy to overtrain and not know it. I keep my workouts minimal and submaximal, 3 full body wo's a week. Some days are more energetic than others, vary sets and reps. Lifting weights 3 days in a row is pretty strenuous. Although at your age I was doing it the way you describe.
  27. New Member
    avsfreak24's Avatar
    Stats
    5'9"  185 lbs.
    Join Date
    Jun 2011
    Age
    42
    Posts
    97
    Rep Power
    368

    Reputation

    I am doing warm up sets at 50% weight, and then 1 8 rep set, all out. I do pulling one day, pushing, then legs. The workouts are shorter and intense. If I do the all out set and can do 12 reps, I will do a second set. If I were doing full body workouts like I used to do, I would be doing as you are. I am trying to get maximum work in shorter time, so I don't over train. 3-4 weeks, then one week light or off. Not sure how to do the light week though.
  28. New Member
    avsfreak24's Avatar
    Stats
    5'9"  185 lbs.
    Join Date
    Jun 2011
    Age
    42
    Posts
    97
    Rep Power
    368

    Reputation

    haven't done this before, so I hope I can train my muscles to be used to short but all out and not hold anything back for multiple sets.
  29. Never enough
    Board Moderator
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    46
    Posts
    31,830
    Rep Power
    768794

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    I do a 3 day split, chest w/bis+tris, legs with bis+tris and back/shoulders. So I do hit each area pretty maximally each workout, but with weights where my failure point is in the 8-12 rep range
    This space for rent

    Phenadrol Log http://anabolicminds.com/forum/suppl...-hell-did.html - AMAZING fat loss results so far
  30. Senior Member
    Knowbull's Avatar
    Stats
    4'6"   lbs.
    Join Date
    Jan 2005
    Posts
    1,754
    Rep Power
    0

    Reputation

    I can see where short bursting wo's would be helpful, even as a safeguard against stale lifting, but for me I keep mine to about an hour. Steady exertion for that amount of time really stims endorphin release, gh, test, etc. A guy finds a routine that works for them and their fitness goals, keepin sets in the 60 to 70 range per week helps recovery. Its nice to have the buffed, toned look, but feeling exhausted isnt much fun, so the idea is to, as was mentioned elsewhere, to maximize effectiveness of exercise time without draining resources too much.
  31. New Member
    bagodonuts's Avatar
    Stats
    5'8"  248 lbs.
    Join Date
    Sep 2011
    Posts
    3
    Rep Power
    38

    Reputation

    43 and out of test


    I have been on test for 8 months I think with the right workout this is all you need My doctor prescribed it once a week with regular work out to keep up with the jones's if you get what i mean and if your last m=name is Jones I ment nothing by that
  32. New Member
    RunForestRun's Avatar
    Join Date
    Oct 2011
    Posts
    10
    Rep Power
    47

    Reputation

    Quote Originally Posted by bagodonuts
    I have been on test for 8 months I think with the right workout this is all you need My doctor prescribed it once a week with regular work out to keep up with the jones's if you get what i mean and if your last m=name is Jones I ment nothing by that
    Hey there Bagodonuts... Was it difficult to get your Dr to prescribe Test for you? Since Having my vasectomy, I've noticed a significant drop in all things related to my testosterone levels (strength, energy, motivation, recovery, mental clarity, etc...).
  33. Never enough
    Board Moderator
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    46
    Posts
    31,830
    Rep Power
    768794

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by RunForestRun

    Hey there Bagodonuts... Was it difficult to get your Dr to prescribe Test for you? Since Having my vasectomy, I've noticed a significant drop in all things related to my testosterone levels (strength, energy, motivation, recovery, mental clarity, etc...).
    Get your doctor to run a hormone panel blood test
    This space for rent

    Phenadrol Log http://anabolicminds.com/forum/suppl...-hell-did.html - AMAZING fat loss results so far
  34. New Member
    RunForestRun's Avatar
    Join Date
    Oct 2011
    Posts
    10
    Rep Power
    47

    Reputation

    Ok thank you.
  35. New Member
    Flabby's Avatar
    Stats
    6'0"  185 lbs.
    Join Date
    Feb 2011
    Posts
    104
    Rep Power
    151

    Reputation

    V bv v
  36. Senior Member
    Knowbull's Avatar
    Stats
    4'6"   lbs.
    Join Date
    Jan 2005
    Posts
    1,754
    Rep Power
    0

    Reputation

    This turned out to be a good thread for us older guys that dont want to look or feel so old. Up date on my workouts is: still going strong on light weights with minimum calorie intake, vascularity and muscle tone good, energy levels so so, slight increases in poundages, 2 to 3 wos per week, 9 exercises per full body session, 3 set max. Might be kinda tired, but Im lookin stronger than the average "old guy" a guy gets to know when their muscles are lookin ok, most guys dont exercise, I see the difference every day. How bout the others here? Any good thoughts or comments?
  37. New Member
    MEPSE's Avatar
    Stats
    5'10"  210 lbs.
    Join Date
    Jun 2009
    Age
    50
    Posts
    140
    Rep Power
    140

    Reputation

    At 47, I am still using a three-day split, working each muscle group directly once per week. Monday is back and chest, Wednesday is legs, and Friday is shoulders and arms. This split works better for me than any other, and I still use heavy weight for 8 to 12 reps with very little rest. I also never exceed 8 total sets and 3 exercises per bodypart. I am adding cardio on Tuesday and Thursday starting this week as I am up to 215 lbs and need to get rid of some fat.
  38. New Member
    Big boy D's Avatar
    Stats
    6'2"  245 lbs.
    Join Date
    Oct 2011
    Posts
    272
    Rep Power
    20589

    Reputation

    So I take it that's not your pic then?
  39. New Member
    bad rad's Avatar
    Stats
    5'10"  245 lbs.
    Join Date
    Jan 2004
    Age
    38
    Posts
    381
    Rep Power
    1912

    Reputation

    I don't do very well on high volume, even when I was younger. I try to hit each part once weekly with 1 or 2 exercises and 4-5 sets total. I'm on TRT and it's still very easy for me to overtrain. Before diet is thrown around I've ran my protein up tp 400gms and high fats/carbs with it, still only 3 days of lifting if I want to recover.
    Lift heavy and eat lots of dead animals! Yes, that's me in my avatar.
  40. Advanced Member
    Dutchman's Avatar
    Stats
    5'11"  215 lbs.
    Join Date
    Mar 2003
    Age
    72
    Posts
    533
    Rep Power
    520

    Reputation

    Maybe one of the Ancient Ones can chime in here with you "Old Guys" LOL. I'm still running all my vitamins and my Creatine/Beta-Alanine/AAKG ****tails along with my megadoses of Omega 3s, D3 etc. I am now two years into using Test Cyp now @ only 100 mgs and using my all-natural Progesterone for Estrogen control. But almost 2 months ago, I added something I like very much as an old fart. I am having good success using the RX Transaderm daily at 5 squirts. I never had anything like this kind of success using up to 200 mgs daily of DHEA in caps. This is another cream, it drys quickly, lasts 2 months per bottle and is reasonably priced. On Oct 1st I tore up my shoulder for the 4th time in the last decade. Again I healed it by going to megadoses of my Omega 3s ie 6 Gms ED and taking lots of Cissus RX. Works for me every time. I started back then on this Transaderm and I am recovering nicely, getting stronger and for 70 years old I think I am losing fat and getting ripped. If you don't laugh too much I'll post some current picks if I can get them up here
    Attached Images Attached Images      
  

  
 

Similar Forum Threads

  1. Diet for the older guys
    By jmoney02 in forum 35 and Older
    Replies: 5
    Last Post: 07-10-2009, 09:59 AM
  2. Younger girls older guys
    By lozgod in forum General Chat
    Replies: 79
    Last Post: 06-30-2009, 09:52 AM
  3. The Whats actually working log
    By ryan6f7 in forum Supplement Logs
    Replies: 6
    Last Post: 01-19-2008, 07:19 PM
  4. Replies: 8
    Last Post: 06-22-2007, 09:25 PM
  5. Replies: 0
    Last Post: 01-15-2007, 09:07 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in