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Over Training for 35 and Older

Cool, thanks - I'm going to start running the cissus - So many lifters are afraid of distance running. I love the high I get from breaking through the barriers at 5 miles or so and getting in the "zone"... but I love moving a lot of weight too! also having my heart rate in the sub 50 bpm range I know I'm adding years to my life. Its all good :-)
 
Well I don't run distance any more because it did prevent me from gaining the mass I was capable of so yes lifters have a reason to stay away from it. In my case I wanted to start competing as a bodybuilder so less catabolic cardio made more sense. There are definitely better cardio exercises for lifters.
 
I am 36 a train 6 days a week. Been doing it my whole life, except for two years. No injuries, no tendon injuries. I train for 1 -1/2 hours. I think as long as you use proper technique, clean food and lots of water and sleep you are good to go.

Mon : legs, 20 min cardio
Tues : chest, 20 min cardio
Wed: Back, 20 min cardio
Thurs: only cardio, one hour
Friday: shoulders/tris, 20 min cardio
Sat: Bi's and 45 minutes cardio

I get enough food intake and keep the food clean and as much organic as I can. My job is in an office, so I sit and around alot. As long as I get enough food in me I usually feel good for the gym. I work out at 9:00pm and drink a cup or two of coffee prior.

Supps:

fish oil 3x from SAN
flax/borage/cla/fish oil caps from Sam's
SAN infusion with breakfast.
Activate/Lean Extreme right now 5/2 caps, take for 2 months.
Elastamine by Primaforce
Cayenne pepper extract
4-5 scoops of Xtend or Purple Wraath sipped throughout the day.
Multivit
NAC
Green tea (one or two cups) and Lean Green caps
1 gallon water
3 cups whole RAW milk from a farm. The best!

oh and my wife gives me lots of sex :) I think that helps out as well :) :chick:
 
I am 40 and train 5 days a week. Usually get both weights and cardio in about a 60 minute session. I usually notice that I need a break about every 12 weeks. However, I have found that if I completely avoid the gym for 1 week it turns into 1 month away because I have a hard time getting back into the routine. So, I do a new approach. After 12 weeks of hitting it hard, I take 1 week off of cardio only but still do the weights. Then the next week I take off of the weights only and still do the cardio. I come back the start of the third week refreshed but also still in my routine without losing focus.
 
I only take off doing weights I actually increase my cardio that week. I just don't feel cardio wears me down like lifting does, and I do my cardio mostly at home.
 
Kristofer68SS said:
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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I like three day splits, but I use a lot of compound moves. My goals have always been strength related. I also take two weeks off (except for cardio) after 12 on. I train my 22 year old nephew and 15 year old son, and have taught them to do the same. I notice strength gains after the rest.
 
My current regimen, which I tweak a little bit every two weeks or so to keep it fresh, goes like this:

Sun - Chest, Bi's
Mon - Cardio, Abs
Tues - Shoulders, Calves
Wed - Cardio Abs
Thurs - Back, Tri's
Fri - Cardio/Abs
Sat - Legs (Squats, extensions, curls)

Next two days off, then run through it again Starting Tuesday...I'll also switch up a bit and, for instance, do tri's with chest (instead of bi's) just for a change.

I go pretty hard in the gym each time...just short of failure (failure screws with my joints without exception). For example, today was chest, bi's. I did:

4 sets flat bench (15, 12, 8, 4)
3 sets incline DB (12, 8, 6)
3 sets machine flies (12, 10, 8)

3 sets BB curl
3 sets hammer curls

I do find I have good success reducing the exercises and doing more body parts as well, i.e.

Chest (4 bench, 4 flies)
Back (4 rows, 4 pullups or pulldowns)
Bi's (4 of one exercise)

ANyone try both approaches and have a preference?
 
You have to use many different approaches to keep it fresh and make progress. Each has there place, as far as preference is concerned it really doesn't matter that much as you have to do routines you don't like and ones you like. Your trainng should know a broad spectrum.
 
Between the job and having two kids involved in sports and music (and unfortunately girls) it's a must to adapt to unforeseen changes to the schedule. I'm missing today (cardio day) so will have to try and work both cardio and a body part...maybe two. I don't fret it though because it forces you to be creative and that gives your workouts different looks in and of itself.
 
Yes I have been through all that. We do what we can and it usually works out.
 
36 old?!?!?! C'mon!!! I'm 54 and can do everything I did when I was 30, just more carefully and not always as heavy.

Rest does become more important, but I believe it's very important at any age if you are putting forth maximum effort.

Remember what Bruce Lee said (paraphrased)..."You don't get faster as you get older, you get wiser."
 
Arbor said:
36 old?!?!?! C'mon!!! I'm 54 and can do everything I did when I was 30, just more carefully and not always as heavy.

Rest does become more important, but I believe it's very important at any age if you are putting forth maximum effort.

Remember what Bruce Lee said (paraphrased)..."You don't get faster as you get older, you get wiser."
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i agree, diet and rest becomes more and more important.
 
Arbor said:
36 old?!?!?! C'mon!!! I'm 54 and can do everything I did when I was 30, just more carefully and not always as heavy.

Rest does become more important, but I believe it's very important at any age if you are putting forth maximum effort.

Remember what Bruce Lee said (paraphrased)..."You don't get faster as you get older, you get wiser."
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One thing I do find my experience allows me to make a lot of progress with less overall effort. No more 75-80 minute workouts all of them are under an hour. I seem to be able to maximize intensity and still do very well. Yah 36 there should be no discernable slow down at that age.
 
I turned 41 this year and have always kind of been a binge and purge lifter. Fortunately I was blessed with decent genetics which means that after a two month winter layoff, I can bounce back in only a two or three month period. Last year at this time I was as strong as I have ever been in my life but I noticed that this year progression has slowed way down. One thing I realize is that my sleep habits are terrible and I was wondering what tips anyone may have to get more quality rest? Right now, I would say 3.5 to 4 hours is an average of what I'm getting a night which isn't nearly enough for adequate recovery. My strength numbers are actually going down.
 
I hit 39 yesterday. I took a week off last week during a business trip. First break since last summer. I do feel great now. Starting again tomorrow, so we'll see where I am...
 
Trapark666 said:
I turned 41 this year and have always kind of been a binge and purge lifter. Fortunately I was blessed with decent genetics which means that after a two month winter layoff, I can bounce back in only a two or three month period. Last year at this time I was as strong as I have ever been in my life but I noticed that this year progression has slowed way down. One thing I realize is that my sleep habits are terrible and I was wondering what tips anyone may have to get more quality rest? Right now, I would say 3.5 to 4 hours is an average of what I'm getting a night which isn't nearly enough for adequate recovery. My strength numbers are actually going down.
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Some supps that may help are IGF2 or Powerfull. I here good things about ZMK from millenium. Melatonin gets lower when we age that is key for some.
 
DreamWeaver said:
Some supps that may help are IGF2 or Powerfull. I here good things about ZMK from millenium. Melatonin gets lower when we age that is key for some.
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About six years ago I went through the same problem. I started taking Kava kava and that did wonders except for the bizarre dreams. At least I slept. I was wondering if melatonin levels could be a factor so I will give that plus ZMK a try. Thanks for the suggestion.
 
vetteman36 said:
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:aargh: :yawn:
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Since I haven’t read all the posts I may be repeating what was already said. But, generally speaking, it’s not your age. I suspect you, like most of us, have a lot more responsibilities and other distractions than you did in your teens and 20’s. It’s probably healthy to take a week off every once in a while like vacations, holidays, etc. I think 6 months is about the most time to go without a break. I do it 3 or 4 times a year.

If you think 36 is old, wait ‘till you see 54.:blink:
 
Arbor said:
36 old?!?!?! C'mon!!! I'm 54 and can do everything I did when I was 30, just more carefully and not always as heavy.

Rest does become more important, but I believe it's very important at any age if you are putting forth maximum effort.

Remember what Bruce Lee said (paraphrased)..."You don't get faster as you get older, you get wiser."
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What Bruce Lee didn't say but we are finding out is that while we can't get faster we can get stronger. Facing my 67th in a few months I have reasonable expectations that I will be recovered enough from my RC and Lower Back problems that I can take a real run again at improving my PRs. It takes me longer to recover sure, but I have the muscle memory and the mental conviction that I can so I soon build up speed and get back on track. IMHO there is no reason a 40 or 50 something can not look forward to improving for another 15 to 25 years.
 
Dutchman said:
What Bruce Lee didn't say but we are finding out is that while we can't get faster we can get stronger. Facing my 67th in a few months I have reasonable expectations that I will be recovered enough from my RC and Lower Back problems that I can take a real run again at improving my PRs. It takes me longer to recover sure, but I have the muscle memory and the mental conviction that I can so I soon build up speed and get back on track. IMHO there is no reason a 40 or 50 something can not look forward to improving for another 15 to 25 years.
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Injuries have gptten in my way of improving my records that I established at 45 but I am hopefull.
 
i realize that many of you guys are more into BB or keeping fit,working out 4,5,even 6 days a week, i am mostly into strength,conditioning and overall health. if i feel lazy or tired from work or whatever(i do construction so i lift in the afternoon) i will do a shorter workout or just do some singles on a particular lift. it mostly depends on your goals,if you have a contest or meet coming up things are different but if you are simply doing this for yourself, your body will let you know when to take a break. sometimes i will do only 1 or 2 days a week for a couple of weeks or do body# only for a week but rarely do i take a full week off unless i am ill which only happens once or twice a year. my point is by this age we should all be pretty in touch with our bodies and make choices accordingly. read some of Brooks Kubik, Stuart McRobert or Ken Leistner.
 
newbie here. im soon to be 38. i like HST training. it works well. i started in with DC just recently and its good also. i like the down time but not really time off. i still keep the wake up routine so that its not hard to start back.
 
tonye said:
newbie here. im soon to be 38. i like HST training. it works well. i started in with DC just recently and its good also. i like the down time but not really time off. i still keep the wake up routine so that its not hard to start back.
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One thing I've learned over the years is it's really beneficial to switch you styles of training, all aspects should be addressed and most everything works just not for all that long.
 
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