Training after 40 peeps

[dfeaton]

Hey guys. I just wanted to ask how you older guys/girls train. I've read about 5x5, but feel it would be a recipe for an injury for me anyway. I am coming off about 2 years worth of shoulder agony/aggravation and am being very careful on what I am doing.

For the most part I am doing 4 sets of 4 exercises per large body part. 4 sets of 3 exercises for small. Also my first set of each exercise I do 20 reps for warm up.

Please share what you guys are up to and any tips. I'm looking forward to your insight.

 

[Phatbastard]

Hey guys. I just wanted to ask how you older guys/girls train. I've read about 5x5, but feel it would be a recipe for an injury for me anyway. I am coming off about 2 years worth of shoulder agony/aggravation and am being very careful on what I am doing.

For the most part I am doing 4 sets of 4 exercises per large body part. 4 sets of 3 exercises for small. Also my first set of each exercise I do 20 reps for warm up.

Please share what you guys are up to and any tips. I'm looking forward to your insight.

OK whats your deffinition of older lmfao

Im 44 And I train HARD AND HEAVY!!!

I like the Yate's principle warm up and hammer it for one full blown make your nuts crawl in your ass set! Im still making gaines!

But again you didmt state your goals? What do u want out of this game?

What are your stats? and even more important whats your mentality?

By the 5x5 is for experienced people and only recomended for periods of time IMO! Can produce great resulsts if used corectly but U can do this long term imo. Its a much more advance technique

 

[frankzanefan]

44...6'2"...270

I have taken some training tips from various sources and created my own workout that i like. I figure doing what makes me happy goes a long way to making me lift harder.

i train 5/6 days 4 heavy and 1-2 for reps/cardio.

i do my first major muscle group exorcise (bench, deadlift, squat) hard and heavy for 4-5 sets of 10..8...8....6....6 not including warmups when i am at my strongest.

then every other exorcise i do 2 sets of 8-10 reps as heavy as possible at that rep.

usually do 5-6 exorcises with 2-3 minute rest between sets. Pretty blown out by end...takes me about 1 hour.

Typical chest:
Incline
flat
incline dumbell extensions
decline raises

but about every 5-6 weeks i throw a week or 2 of some different exorcises in to throw me off.

 

[AASynergist]

47..... 5'9".... 205
I think as you get older the more your training becomes individualised. The good thing at our age is that we know best how are body works and what it responds to and hopefully know when to take it steady and prevent injury.

My routine is now 1 major body part per day. 2 days on 1 day off. Major body part followed by lesser body part so I hit the major one head on after a days rest.

This way I can maintain the intensity that I like while keeping the risk of injury minimum. It also allows the extra time needed, at my age, to make a full recovery before hitting that body part again.

It works for me and I guess what I am trying to say is you need to find out what works for you.

 

[Natehayes]

43 years old.

I agree that it will be a bit different for each person. For me, I found high weight/low rep training led to constant nagging injuries.

I have had the best luck with Westside for skinny bastards type training. Decent gains, and more importantly for me no injuries.

 

[Jimb0]

44...6'2"...270

I have taken some training tips from various sources and created my own workout that i like. I figure doing what makes me happy goes a long way to making me lift harder.

i train 5/6 days 4 heavy and 1-2 for reps/cardio.

i do my first major muscle group exorcise (bench, deadlift, squat) hard and heavy for 4-5 sets of 10..8...8....6....6 not including warmups when i am at my strongest.

then every other exorcise i do 2 sets of 8-10 reps as heavy as possible at that rep.

usually do 5-6 exorcises with 2-3 minute rest between sets. Pretty blown out by end...takes me about 1 hour.

Typical chest:
Incline
flat
incline dumbell extensions
decline raises

but about every 5-6 weeks i throw a week or 2 of some different exorcises in to throw me off.

lol its exercise, Im the worlds worst speller and would never normally point out a spelling errors since i make them all the time but this one i find funny. exorcise is like exorcism

this is similar to my 5x5 workout

 

[Koi666]

Hey guys. I just wanted to ask how you older guys/girls train. I've read about 5x5, but feel it would be a recipe for an injury for me anyway. I am coming off about 2 years worth of shoulder agony/aggravation and am being very careful on what I am doing.

For the most part I am doing 4 sets of 4 exercises per large body part. 4 sets of 3 exercises for small. Also my first set of each exercise I do 20 reps for warm up.

Please share what you guys are up to and any tips. I'm looking forward to your insight.

So you're getting back into weight training after a two year layoff from a shoulder injury or do you mean to say that this is your first time EVER to start a weight training program?

If you're coming back from a layoff, several articles and anecdotal evidence I've read of here and there suggests that as long as you take it slow and easy for the first few weeks, you'll eventually get back to the condition you were in prior to your injury since your muscles will "remember". That is, a muscle that is used to being trained will have a much easier time of getting back into shape. After several weeks of taking it easy, I see no reason why you can't use the 5x5 method as long as you listen to your body and not go overboard on the lifts.

If however, you're only just now getting into weight training, it would be wise to start off with the most basic programs/routines first to get a feel for them and find out what works for you. The 5x5 approach I believe, are more appropriate for people who are aiming to get past their sticking points and get stronger. It's not for total newbies (though I could be wrong)

Here's a link to the sticky for some lifting routines that might help: http://www.steroidology.com/forum/training-forum/56428-my-top-5-lifting-routines.html

 

[Heavy D]

My info is below.I train hard and heavy twice a week and do speed work twice a week...........basically a tweaked Westside plan because I don't like some of the stuff Louie does.

I will throw this out there to you guys to think about...............most of the people I see lifting at public gyms have terrible form and injure themselves.When I see people flat benching and touching the bar at the middle of their pecs I know they have shoulder pain..........The narrow stance squatters knees always hurt because of the unnatural load they put on their joints.

When benching the bar touches 4" from my belly button.......0 pain even when using a shirt and bands over 600 lbs.

I squat with a wide stance my feet are about 4.5' apart and I break parallel......again no pain or injuries.

 

[dfeaton]

Hey guys thanks for the response. I made this post then went on vacation & forgot all about it.

42 5'10" 207lbs 14% BF

I have been working out most of my life. Joined my first gym at 13. A couple of years ago I was working on getting back into real good shape...for my 40th B-day & all.

I actually hurt both of my shoulders. Torn labrum in the left & rotator cuff on the right. The way that I injured my shoulders was absolutely ridiculous. Usually I would find a way to workout somehow thru that, but got depressed & said fuck it.

It took me almost a year to recover w/o surgery. I started back to the gym a couple of months ago & dropped my BF from 16-14%

My shoulders are feeling pretty good, a bit stiff and I am a bit nervous to push them.

I use mostly dumbells & love the hammer strength stuff.

Again thanks for the input guys...very helpful