Strength Training/ Bodybuilding Protocol for us older guys.
What do you think? Frequency, Volume, Intensity and Exercise selection.
Also; what is done to facilitate complete recovery?
Mahalo and A Hui Ho,
Well recovery to me is very important, as we obviously need more time to recover. I think that gear selection is very important to recovery, as is diet. Rest and ample time off is of utmost importance.
Frequency and intensity can be the same IMHO, as long as one listens to ones body. We should be able to do that as more mature lifters. I have began to rely on that more than ever.
Exercise selection is important to everyone, but older lifters need to lift smarter and use safer exercises.
Facilitating recovery to me can be done with GH, and solid AAS supplementation. I am in the middle of my first experience with GH, and so far I gotta say I like what i see.
Feel free to bash anything I say, as prolly I will learn something.....
I've been lifting and involved in a variety of sports my whole life. I'll be 50 in Feb. I have always been lean; 4- 9% bf; depending on what type and how much aerobic exercise I do.
For this upcoming show I'm doing back and chest every 3- 4 days with reps in the 4- 8 range. My lifting routine takes 60 minutes.
I start with 10 minutes of a total body warm up. I then do 20 minutes of core work on the stability ball. When I'm done working out I do Active Isolated Stretching [ AIS ] for my upper body. I spend time in the pool or the ocean doing " Recovery Training " and " Water Conditioning " on my off days.
The number of sets range from 3- 5. I do 3
" back " exercises to every "chest" exercise; from all angles and uinilateral and bilateral movements. I'll do 3 "back" exercises and then a "chest" exercise to break up the force distribution in the joints. I usually rest 30 seconds; a little more if my body isn't recovered.
I don't do more than 9 total back exercises and 3 for my chest. I find this works really well for my metabolism, genetics and injuries that
I've incurred through my early years of lifting to much and to soon[ My 20's ].
Next will be Legs. By the way my left hip was replaced 7 years ago this next March.
Mahalo and A Hui Ho,
My hat is off to ya Viking, and all the best in your endeavours......
Keep in touch and post all ya wish.
I see nothing wrong with the workout plan, looks solid, and as long as you have been in the game, you know what to look for. that is the key.
Frequency, volume and intensity of training can be very similar for older and younger bodybuilders. Slammer hit the nail on the head when he said to listen to your body. As we grow older, we have physioligical changes occuring which could slow our bodies ability to heal and recover. If your body cannot recover from the previous workout and you keep pushing it, you may end up overtraining.