40 years old, muscle memory help, talk me into not quittin
09-25-2013 08:22 PM
Tons of good info guys, thx again.
Asking me to do legs twice a week is tough. Its brutal just doing them once. I know they are important so I do them, but are they crucial for overall uppet body growth? I need to get my lagging arms up to par. My plan was to slow down the arm isolation workouts.
09-25-2013 08:26 PM
They are crucial for overall body growth. If you don't want or know you won't work them in, then I would suggest a compromise. Do a leg day with squats, hammy work (sldl or rdl), and then for your back day, do sumo deads. This will get your back work in and overall power, but sumo puts more focus on legs and glutes than normal deads.
Just an idea if you are being honest with yourself and know you won't add in a dedicated second leg day.
09-25-2013 08:39 PM
Really solid advice. And I recommended just forcing yourself to do it. I hate training legs but I never get much size/strength until I train them with the same kind of intensity I do everything else. I love training legs now. Its a love/hate thing.
Originally Posted by kisaj
09-25-2013 09:38 PM
Its funny how my legs are out growing the rest of my body, yet I train them with the least amount of intensity. Its my least favorite day, but i get through it. My focus has been on arms of late and reading these posts, I'm convinced I over trained them. I have been extrememly tired of late and feel like my arms have shrunk.
Arms have been at 17 1/4" flexed for the past 3 months. They look 12" because I don't have much shape, I would say its diet/body fat related.
I probably need to calm down and realize that I barely have 6 months in. I think I'm rushing things. Love your guys' posts/knowledge, I have a plan of attack now which will start tomorrow. I do want to lay off arm isolations for 2 full weeks.
09-25-2013 10:35 PM
Admitting you have a problem is the first step. LOL, I kid, but also serious. Working arms is like crack for dudes and then they wonder why they never make any progress.
Originally Posted by ymalleb
09-26-2013 07:22 AM
Most trainees think their arms are under par, when really, they are most likely in balance with their other body's development and skeletal structure.
Originally Posted by ymalleb
As far as leg training, it IS the hardest training and that is another reason it elicits some of the better systemic growth thru out the body. The large structures of the hips, glutes, quads and hams, contain almost 70+% of the body's moving mass. (then the back) When these areas are trained fairly hard and kept in balance with the rest of the body, the energy levels seem to kick into gear and move the work capacity and GPP to higher levels.
Now, no one is saying specifically, you have to train the legs 2x per, but hard leg training, does make upper body training a cake walk, IMO.
Caveat: you could do a heavy/lite leg set up too. ie: say squats on Monday and lighter repping deadlifts or (even better if you have access) trap bar or suitcase deadlifts for higher reps say Friday.
09-26-2013 08:57 PM
sound advice guys, you dont know how much i appreciate it.
can you guys comment on over training?
do you guys take a week off every 6 months? or maybe just taper the weight down a few weeks to recover a bit?
i think im over trained..............sleep has been crap at night, just walked in from the gym and started this new routine that you guys suggested. bench is down to 245 for 6 reps, im usually at 245 for 10, 255 for 6 and 265 for 4. strength is down, sleep is crap and im simply not growing. mentally a little tired simply due to strength being down this week.
any input is appreciated............im not in favor of stopping for a week, but maybe thats the answer.
09-26-2013 09:33 PM
The single best thing you can do to promote growth and continued progress is a deload or off week. It is so hard to grasp, but it proven time and time that we need time off from the beating that we put on our bodies. I take 5-7 solid days off from the gym every 8 weeks. I still ride my bike, go for runs, do my mma training, but I don't lift any weights. The week I go back, I feel like dominating everything in sight and I really feel refreshed. Joints aren't sore, everything has healed, and I am ready for a new routine. I run 8 week routines and that is why I take the week off in-between. It prepares me mentally and physically.
I'm entering my 22rd year of dedicated lifting and I have only sustained one injury this whole time and that was when I tried to train through being tired and worn down. That was the only lesson I needed.
Now, does that mean you are over training and that is why your sleep sucks and gains are slow? Not necessarily, but it is possible. Only you know if things have changed in your life that may be a culprit. Extra stress, changes at work, marriage issues, kids starting school, finances, etc... all weigh heavily on the psyche and body.
Oh, and don't sit and look at each day at the gym and if you don't lift the same or more than the last time consider it a failure or a weakness. We can't progress all the time and sometimes you just have an off period. Just make a mental note of it and use it to work off of. Hell, I DL 535 and there are days I go in and 405 is kicking my ass. You just wipe it out of your mind and feel good that you did something active and more than 95% of the rest of the guys our age.
09-27-2013 05:43 AM
Originally Posted by ymalleb
This happens to everyone who trains seriously, (from Coan to Coleman to Jeeter to Nadal) because, the body does not grow or adapt in a linear fashion. It would be nice if it did, but everything in life cycles and spurts and waves.
If you have been at it for 6 months, it might help to back off a week or so and or regroup with a start of a new cycle, lowering all the weights etc. If you have been working hard on BP's, maybe put more focus in on a different large lift, like squats or deads or rows (Those 3 or so are larger muscle groups anyway) or even OHP's for a bit. Your BP won't suffer if you slide the intensity back a little and in fact it may even bump it up by adding more power to other parts of the body.
Similar Forum Threads
By nekidchickens in forum Anabolics
Last Post: 12-05-2011, 05:36 PM
By qwerty33 in forum Anabolics
Last Post: 01-15-2010, 04:28 PM
By Mjolnir in forum 35 and Older
Last Post: 11-27-2009, 09:31 AM
By Mr. V in forum 35 and Older
Last Post: 05-02-2006, 04:58 PM
By ripped22 in forum Anabolics
Last Post: 03-14-2005, 12:27 PM