Training Into Your Later Years.

Dirty Harry

Dirty Harry

Moderator
Staff member
May be a little far off for some, but have you ever thought about it, or even approaching it ?

I'm just getting back into things in a more serious way (no gear) having taken a break for around 3 years, one thing I have definitely noticed is recovery, 2 x hard full body workouts a week I seem to manage, but 3 (as in Monday , Wednesday, Friday) seems to be a real no-no, I'm absolutely battered, thinking of going on a traditional split, say 4 days, chest, back off/boxing routine, legs, shoulders.

So, anyone starting to feel their recovery etc is getting longer as you've aged, and what have you done, or plan to do in response ?
 
Some of it is a case of adaptation. I train every day mon-fri and am rarely less than 2hrs (some of that will include stretching out). Yeah I often feel knackered but then I also have to work late shifts, take my son to school, rush around endlessly at weekends visiting family and getting chores done etc - none of that was ever a concern in my 20s. Oddy, I find my worst days are the ones where I really do nothing at all.
 
I'm tired just reading that DV haha, no wonder you don't do any cardio, so how much of that two hours would you say is actual lifting bud ? And do you do a split of one body part a day type thing ?

Oh, and do you make a noise when you get up out of a chair and when you sit down ?
 
Most of it TBH, if I keep my pace going and don't chat then 90mins, Weds session is usually the properly long one. I basically train everything twice a week so

mon: legs with a little bi
tue: push
wed: legs back and bi
thurs: push
fri: back and bi

I can't even scratch my head without groaning TBH
 
Im nearing my 30's and finding that literally being on my feet for 9 hours a day, eating rubbish and not drinking enough i struggle to make my 3 sessions a week. I fall asleep most nights on the sofa at about 9 if i dont train.

I remember doing 5 sessions a week, 3 nights on the pop and working overtime.

No idea how.
 
Dirty Harry said:
May be a little far off for some, but have you ever thought about it, or even approaching it ?

I'm just getting back into things in a more serious way (no gear) having taken a break for around 3 years, one thing I have definitely noticed is recovery, 2 x hard full body workouts a week I seem to manage, but 3 (as in Monday , Wednesday, Friday) seems to be a real no-no, I'm absolutely battered, thinking of going on a traditional split, say 4 days, chest, back off/boxing routine, legs, shoulders.

So, anyone starting to feel their recovery etc is getting longer as you've aged, and what have you done, or plan to do in response ?
Click to expand...

Stop doing full bodys!
Chest/Back/Legs/Sho/Arms is much easier to recover from/progress from.

I changed my training style 2 years ago, when I tored my Teres Major.
Never looked better tbh.
Summary here:
On compounds, you get 2 warm up sets and 1 working set ONLY.
On isolation movements, you get 1 warm up and 1 working set ONLY.
Warm up Set 1 - 50% of Working set weight
Warm up Set 2 - 75% of Working set weight
Working set weight - a weight you can lift for no less than 7 reps and no more than 10
If you cannot get 7 reps minimum, you have a confidence drop. This means the following week you must drop back down to your previous working set weight and go for maximum reps.
confidence challenge
If you get 10 reps of your WS, you must do a confidence challenge. This means the following week, you must lift the same working set weight for 12 reps.
confidence surge.
If you get 12 reps (or more), you have a confidence surge.
more than 10, then the following week you must use the same working weight for 12 reps minimum, then the week after that, you can increase the working weight.
You are not allowed to increase your Working Set weight ever, unless you've done 12 reps with it.
You are not allowed to increase your Working Set weight ever, in the same week.
This may seem tedious, but the focus is on safe strength gains, for someone with limited time.
Here is an example:
Quote
Week 1: 10 rep of 100k (Lifter didn't know their Working Set (WS), so just guessing starting point)
Week 2: 12 reps of 100k (Lifter did 12 reps of 100k, so they must increase WS following week)
Week 3: 8 reps of 110k (Lifter increased by 10kg, lifter couldn't get 10 reps, but did more than the minimum required reps to stay on this weight)
Week 4: 12 reps of 110k (Lifter did 12 reps of 110k, so they must increase WS the following week)
Week 5: 6 reps of 120k (Lifter only did 6 reps of WS, less than the minimum of 7. Lifter must drop weight and go for max reps next week)
Week 6: 14 reps of 110k (Lifter dropped WS, hit the 12 rep mark, so they must increase WS next week)
Week 7: 8 reps of 120k (Lifter increased WS by 10kg, did less than 10, but more than 7, so stay on this weight)
Week 8: 9 reps of 120k (Lifter stayed with same WS, did less than 10, but more than 7, so stay on this weight)
Week 10: 10 reps of 120k (Lifter did 10 of WS, so next week, must go for 12)
Week 11: 12 reps of 120k (Lifter did 12 of WS, so must increase WS next week)
Week 12: 8 reps of 130k (Lifter increased WS by 10kg, did less than 10, but more than 7, so stay on this weight)
I can explain it more clearly if you are interested in trying it.
Click to expand...
 
I'm approaching 37 and recovery has always been an issuer for me, but I think a lot of that has to do with poor sleep and nutrition.
Training wise I need to cycle my training or I just burn out. Staying away from failure works best for me.
I use wendlers 531 mostly for my main lifts and accessories to suit.
I usually only lift twice a week. If I slept better I'm sure I could train more, but no point training what you can't recover from!
 
You must log in or register to reply here.
Back
Top