Over Training for 35 and Older

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  1. Over Training for 35 and Older


    Hello Everyone:

    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


  2. I like changing routines every 4-8 weeks, and taking a week off after 12 continuous weeks working out.
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  3. Quote Originally Posted by vetteman36 View Post
    Hello Everyone:

    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
    I find that I need about a week off every 3 months. Unfortunately it then takes about 2 weeks to get back to my former condition. Longer breaks take a comparable 2 to 1 recovery period. What I do to improve my recovery ability is take a cocktail of CEE/L-Arginine/Beta-Alanine. I find I come back as quickly as I want and have to force myself to wait beteween sets.
  4. 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.

  5. 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.
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  6. Thumbs up Paz


    Quote Originally Posted by vetteman36 View Post
    Hello Everyone:

    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
    I am 37 years old and have had similar concerns, i find training 3 times a week Mon Wed Fri, seems to suit me and take a week off every 12 weeks, I use stretching of the muscles during the week off and plenty of sleep and this seems to do the trick. I seem to be bigger and stronger when i return to training!!

  7. 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.
    Unremarkable is no way to go through life... Doug

  8. 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.

  9. 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.

  10. Quote Originally Posted by Jack of Shadows View Post
    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.
    Amen I am 50 and you won't see me use age as an excuse, when the goin gets tough ........

    I can train harder than I ever could, I just have to be smarter than I ever was.
    Unremarkable is no way to go through life... Doug

  11. Quote Originally Posted by DreamWeaver View Post
    Amen I am 50 and you won't see me use age as an excuse, when the goin gets tough ........

    I can train harder than I ever could, I just have to be smarter than I ever was.
    you have any more pics besides the avatar one? cause thats a great shot

  12. 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.
    Unremarkable is no way to go through life... Doug

  13. I put some pics up on my AMSPACE if your interested. Some may recognize me from other boards under a different nicname.
    Unremarkable is no way to go through life... Doug

  14. Nice!

  15. 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

  16. 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".

  17. I'm 41 and I have settled into a routine that optimizes my recovery...and keeps me fresh.

    Mon. ON
    Tues. ON
    Wed. ON

    Thurs. OFF
    Fri. OFF
    Sat. OFF
    Sun. OFF

    Repeat

  18. I've just hit 38, and I've found that HST training has given me great results, enjoyable training, and minimal recovery.

  19. 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.

  20. Quote Originally Posted by Thudd View Post
    I've just hit 38, and I've found that HST training has given me great results, enjoyable training, and minimal recovery.
    Im not 35, im only 34, but i am in the best shape of my life, physically and mentally. I switched to a fullbody routine in august, and it is the best thing IMO I have ever done. It is first of all FUN, pretty fast, exciting, keeps me interested , and challenging at the same time. Nothing but core for the most part. Here u go...

    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

    thanks
    msucurt

  21. Just remember one thing, everything works... just not for very long.

    Periodization and Progression...Periodization and Progression
    Unremarkable is no way to go through life... Doug

  22. 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!!!!

  23. Quote Originally Posted by vetteman36 View Post
    Old age sucks
    sez the 36yo...



    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

  24. Yah he makes it sound like he's older than me. It's all on what you do with it. No excuses here.
    Unremarkable is no way to go through life... Doug

  25. Quote Originally Posted by DreamWeaver View Post
    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.
    Great post DW (as usual). Maybe you've posted it somewhere before but how do you usually split up your workouts?

  26. 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.
    Unremarkable is no way to go through life... Doug

  27. 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.
  28. Another post that its not about age


    Quote Originally Posted by vetteman36 View Post
    Hello Everyone:

    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
    IMO and experience, recovery is more dependent on intensity rather than age. I assume that at 30-50 years of age or more youíve progressed closer to your genetic potential than you did at 20. Also, you may have more distractions at 40 with a full time job with kids to raise than you did at 20.

    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.


    DB

  29. Quote Originally Posted by silverSurfer View Post
    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.
    i'm in that same boat, joined the religion at 39

  30. Quote Originally Posted by vetteman36 View Post
    Hello Everyone:

    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
    I dont take more than 1 week off anymore........Seems like i loose too much........SAD!

    I only do a 3 day split though...M, TU, THUR
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