Whats working for older guys?

[Knowbull]

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.

[R1balla]

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.

[Knowbull]

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.

[bad rad]

An older lifter should focus on stretching too, as tendons age they become stiffer and less pliable.

[MacTech]

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.

[Knowbull]

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.

[EasyEJL]

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

[Knowbull]

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.

[bad rad]

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.

[EasyEJL]

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.

[bad rad]

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.

[avsfreak24]

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!

[avsfreak24]

what is a good resource to learn about step load periodized training?

[Knowbull]

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.

[avsfreak24]

I will research HST. I need to invest in more weights, then!

[Knowbull]

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.

[bad rad]

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".

[HealthBlitz]

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!

[avsfreak24]

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

[Knowbull]

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.