Over Training for 35 and Older
- 12-09-2007, 05:38 PM
Over Training for 35 and Older
After reading various boards, I keep seeing people advocate taking 5 days to 1 week off after about 6 months of training. What opinion do you guys have on this???
I am 36 years old and have noticed that my recovery time is not what it used to be. I could go 1yr without taking any time off before. Now I just started working out 3 - 4 months ago and feel like I need about two weeks off!!!!
Old age sucks
- 12-09-2007, 05:52 PM
I like changing routines every 4-8 weeks, and taking a week off after 12 continuous weeks working out.Animis Rep
12-09-2007, 05:54 PM
12-11-2007, 07:14 PM
no rest for the wicked
hey guys just thought i'd chime in here. im turning 39 in jan. i try not to take a week off unless i really feel the need. i used to do that but like dutchman said, you have to ease back into things. i find it much better to just listen to your body. i normally workout 3 X week sometimes ill throw in an arm day so i can flex for the wife and kid. if i feel too tired from work or whatever ill skip that day and go for broke the next day. stick to basic moves and eat properly. if you feel overtrained or want to workout but not your usual routine pick a new exercise and practice it. i like to do grip feats of strength when im out of it or tired.
12-13-2007, 03:19 AM
Only time I used to take off training was when I got sick.Then I had no choice but to take a break.
But as you get older and wiser as Saty said you need to listen to
what your body is telling you.If your feeling tired take a break.
Sometimes you can get away with just changing your routine.
But if your training really hard out , busting your a*se all the time then your body will welcome a week off.
02-21-2008, 08:17 AM
02-22-2008, 02:21 PM
I have a pretty strong opinion on this one. I say if you don't need a rest after 12 weeks then you aren't training hard enough. Remember our sport is about intensity. I find it depends on what type of routines you do. Sometimes I need a week off after 8 weeks.
A couple tricks I use now that help me with age is, a) I rarely go to failure, this way I prevent injuries and I don't notice any difference in results. (they may even be better) b) I don't have hardly any routines that last an hour, but my time in the gym can be unbelievably grueling as I really do go to war. I find that reducing sets and increasing intensity I really get a good bang for my buck. c) I only do a body part once a week, less is more sometimes.
Rest is just as important as work for gains, well placed time off can only improve your performance over the long haul.
02-22-2008, 03:17 PM
I agree with DreamWeaver 100%. I hit one muscle group per day and rest it for a week. It gives you great focus on that muscle and then good recoop time. I stay sore for a few days but by the following week its ready to go again.
02-22-2008, 05:31 PM
Old age sucks?
Man don't be saying things like that when you are only 36 ;<). Can't avoid getting old (that is accumulating years) unless you die.
I'm 54...I take a week off every six to eight weeks. Ihave been doing that for years and would have been better off as a younger man if I had done so in those days as well.
02-23-2008, 11:08 AM
02-23-2008, 11:26 AM
02-23-2008, 12:42 PM
Yah I have some contest pics from a few years ago. I was puny there. Lean yes but puny. I was 100 percent natural though, nothing but protein a couple unsuccessful runs at creatine.
02-25-2008, 02:46 PM
I put some pics up on my AMSPACE if your interested. Some may recognize me from other boards under a different nicname.
02-25-2008, 03:12 PM
02-25-2008, 09:07 PM
I think the important thing here is to just listen to your body. If you have been stressing your body out it is just telling you it needs more time to recover. We are all differant in that aspect. I will be 35 this year and I can still train like a champ. However some of my close freinds who are just as old cannot.
What kind of training are you doing as far as days on and days off. What are you doing for reps and sets. Are you trying to get lean or get big. There are allot of factors involved. Are you taking anything to help with recovery or for supplemants
03-06-2008, 10:15 PM
I'l be 40 in a few months. The biggest thing I've noticed is that I need a good 7-8 hours of sleep a night to "stay fresh" along with good nutrition.
I didn't really notice a change until about 2 years ago. Up until then, I could train like I did in my 20's.
Heck, I'm in the process of getting in super military shape again to go to OCS this summer with the guys in their 20's. When I went for my weigh in last month, I was told I was "pretty brave".
03-07-2008, 03:58 AM
I'm 41 and I have settled into a routine that optimizes my recovery...and keeps me fresh.
04-17-2008, 05:44 AM
I've just hit 38, and I've found that HST training has given me great results, enjoyable training, and minimal recovery.
04-17-2008, 04:44 PM
I guess I'm part of the upper echelon being 48. Like you all I work out 5 days a week (3 weights, 2 cardio). I have found that at this age if I take off a week about every eight to ten weeks, I seem to come back either where I left off or stronger. When I was younger, it would make me fall back but not now. Anyway I enjoy this forum and guess I'll be hanging out here more. Was hanging over at EF site, but they don't seem to cater to as elders.
04-24-2008, 10:55 AM
MON, WED, FRI : (PICK 1 EXERCISE, AND DO 3 SETS OF 6-8reps)
CHEST - incl. db press or weighted dips
BACK - pullups or BB row
TRI's - weighted dips or CG bench press
BI's - incl db curl or seated db curl
LEGS - front squat or back squat
SHOULDERS - arnold press or front/side lat raises
(i have shoulder injury that prevents me from pressing heaving at the moment)
For instance, I do 3 sets of incline db press @ 8 reps. Im done till wednesday. Then I do the same wed, and fri. The next week, i would probably do weighted dips that week, and then alternate.
I love this routine right now
04-24-2008, 11:26 AM
Just remember one thing, everything works... just not for very long.
Periodization and Progression...Periodization and Progression
04-24-2008, 12:07 PM
I just turned 40 in MArch. I have been out of the gym for 6 years due to an injury and after 2 months back I have really bounced back fast. I train Mon, Tue - Thur, Fri. I will do some cardio and abs on Wed sometimes. I haven't felt like wanting a break yet so we'll see how it goes. I LOVE the gym!!!!
04-24-2008, 12:10 PM
That said, if you're noticing your recovery times getting longer, you should get a jump on things & eliminate training-to-failure NOW - not after a serious setback bounces you for months.
Focus, recruitment, time-under-tension, your guides should be....
Last edited by BodyWizard; 04-24-2008 at 12:47 PM. Reason: thought I'd add a little content
04-24-2008, 12:33 PM
04-26-2008, 12:05 PM
04-26-2008, 03:40 PM
I am very old school about this but I do vary my splits as well but my favourite split is Chest and back day 1 Shoulders and arms day 2 and Legs on day 3.
04-28-2008, 09:44 AM
I'm 36 and will be 37 in a couple of months. I didn't lift when I was young so I don't have a reference to compare against. However I do like to take a break from time to time, sometimes not a full week.
04-28-2008, 10:27 AM
Another post that its not about age
For example: at 46 I hurt myself enough to pretty much have to start over. In the beginning I could spend 2 hours in PT for my legs and then train my upper body for another 2 hours three times a week, IOW I could train pretty much like a 20 yr old. I was on disability so I didn't have to worry about working for 8-10 hrs. As I regained my upper body, and eventually my lower body, I needed to become more selective in my work outs and I donít consider myself particularly genetically gifted. I do fewer sets than I used to, but much of what I used to do would now be considered overtraining anyway.
I usually weight train 4 days a week, plus 2 days of cardio.
04-28-2008, 10:33 AM
05-01-2008, 09:58 AM
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