As an aging athlete I still think long term when it comes to strength training. Consistency is still the key, going from novice to intermediate is a matter of your own experience or the experience of a seasoned coach. Intensity is your friend and volume mismanaged is your enemy. Recovery is still the key to getting stronger or maintaining your strength. Is it hard, yes at times but not as hard as living in misery because you neglected your health. Have fun.
I’m glad you posted this. Almost 70 years old, started the novice program 3 months ago, 3 days a week with some 2 day a weeks. The mental and physical stress recently caused me to pause. I think I’ll reengage with this intermediate approach which seems like it backs off enough to allow me to continue
I am 51. I don't want to feel beat up after one workout for two days thereafter any more. I also have a medical issue that makes me want to keep my immune system and recovery at full capacity all the time. I try less weight an 8-12 reps now. What are your thoughts on this? Thank you.
I followed the Texas Method 5A as outlined in the book at the age of 59. I was an intermediate older lifter when I started this and as the book outlined, this program may have to be tweaked at this age. But, I was able to follow it by the book for quite some time, and also got a lot stronger. I had to stop due to health issues in July '22 but was cleared to go back to lifting in Dec of that year. I now use a modified version, lifting twice per week, retaining the heavy day and using a modified volume/recovery day. I am still down, way down from where I was in July, but I am getting back a little at a time. All the best.
@@sue6410 I can't give medical advice over the Internet. What I can tell you is that I have had clients like that, and with careful programming but we have moved them safely into much more than 10 lb, increased their muscle mass, and in some cases reversed their osteoporosis to simple osteopenia. It may in fact be prudent to start with very low weight, with which I agree. But I do not agree with staying at that weight. The body adapts and that includes bone tissue. My advice is to follow your doctor's advice while asking questions and requesting clarifications in light of the evidence that shows that loading bones is good for them.
Very useful information. By the way, you seem to have some mild left sided ptosis and left pupillary constriction, aka Horner’s syndrome. Hopefully it’s nothing serious.
Good pickup. It's congenital. I don't have anhidrosis, but I do get this very weird Harlequin syndrome thing sometimes when I exert myself. Obviously the cervical chain on that side didn't develop quite right....
@@GreySteel As an aside, you look like you’re in better shape now than in any of your older videos. Whatever your diet/exercise/recovery/taichi regime, it’s working. Very inspirational and I hope you continue posting these very informative videos. Btw, your book is excellent, I’ve been through it a couple of times.
Hi Dr. Sully. What is the intensity of the off-cycle pressing movement on the light day? The same as that on the medium day as you mentioned here at 9:20? Thanks.
For someone with no great need to get anywhere fast, is there anything wrong with doing HLM more or less from the outset? I realise it is faster to do LP but what if you just don’t want to pour all your energy into this, got some responsibilities and need to be fresh. Will you still get wherever you were meant to get, even if this is the longer, scenic route?
Upper Lower split four days week for me. I take my cues from Andy Baker. Dog Crap , rest pause for the five accesories. At 70yrs am the oldest OG under the barbell at local YMCA. 🏊🏋♂️🧨🦊
I don't see the rationale for doing squats every workout, certainly beyond a novice stage. I'm nearing nine years under the bar, and am presently73 years old. I lift three days a week and have a upper body and lower body workout. Squats are my strongest lift, I think. Recently, I did a single to good depth with 340#. With both the squat, and trap bar dead lift, I will do a heavier single or double, instead of a normal set of 6 to 8 reps, if I don't want so much volume that day. Really, the most important thing is show up and challenge yourself. If you do that over a good run of time, I think whatever program one uses, you are going to be at nearly the same place.
I don't agree that "just showing up and challenging yourself" will get us to the same place regardless of program--I've seen LOTS of evidence to the contrary. But I do agree that managing volume is critical.
@@GreySteel I think if you train "close" to failure, over a long period of time, you will get to your genetic strength potential. One program might get you there sooner, one might get you there somewhat later. In the end, we all hit a ceiling of sorts. There is no program out there that will unlock another 50# on my squat, at this point. I'm fine with that. I have not come across another lifter close to my age that can lift as heavy as I do. Yes, I've lifted consistently and intensely for almost nine years, but I was also blessed with a fair amount of natural strength. Anyway, you are helping a lot of seniors live better in their old age, so thank you.
Hey Sully I’m a 49 year old male 89-90 kg bodyweight and just won my local gym’s deadlifting competition (they held it for the Olympics) with 190kg single. I’ve been novice linear progressing for 4 months now (although I’ve tried it before a few times). My bench is 87kg for 3 sets of 5 and my squat is currently 142.5kg for 3 sets of 5. My press is terrible at 52kg but I’m trying to get it to go up and I suspect my technique isn’t dialled in. Power clean is approaching 60kg but I get a mental block (it seems) and I’m struggling to improve it. My late novice looks like this Tuesday Squat Press/bench Deadlift Thursday Light squat Press/bench Chin ups Saturday Squat Press/bench Power clean As you can see I’m heading for that HLM!
I'm a 65 year old white man who lifts weights. I train 4/5 days per week and work out 2 to 3 hours per workout. I use dumbbells up to 110 pounds dumbbells. I'm kicking butt. I started lifting weights when I was 19, that means I have been lifting weights for over 45 years. I will get back to 6 workouts per week. Mon/Thur are Back/Chest days. Tues/Fri are Shoulder/Arm days, and Wed/Sat are Leg/Abdominal days.
As an aging athlete I still think long term when it comes to strength training. Consistency is still the key, going from novice to intermediate is a matter of your own experience or the experience of a seasoned coach. Intensity is your friend and volume mismanaged is your enemy. Recovery is still the key to getting stronger or maintaining your strength. Is it hard, yes at times but not as hard as living in misery because you neglected your health. Have fun.
Couldn't have said it all better.
I’m glad you posted this. Almost 70 years old, started the novice program 3 months ago, 3 days a week with some 2 day a weeks. The mental and physical stress recently caused me to pause. I think I’ll reengage with this intermediate approach which seems like it backs off enough to allow me to continue
I am 51. I don't want to feel beat up after one workout for two days thereafter any more. I also have a medical issue that makes me want to keep my immune system and recovery at full capacity all the time.
I try less weight an 8-12 reps now. What are your thoughts on this?
Thank you.
I followed the Texas Method 5A as outlined in the book at the age of 59. I was an intermediate older lifter when I started this and as the book outlined, this program may have to be tweaked at this age. But, I was able to follow it by the book for quite some time, and also got a lot stronger. I had to stop due to health issues in July '22 but was cleared to go back to lifting in Dec of that year. I now use a modified version, lifting twice per week, retaining the heavy day and using a modified volume/recovery day. I am still down, way down from where I was in July, but I am getting back a little at a time. All the best.
Thank you.
Do you have any advice for those of us with severe osteoporosis, at high risk of vertebral fracture, who are advised to lift no more than 10 pounds?
@@sue6410 I can't give medical advice over the Internet. What I can tell you is that I have had clients like that, and with careful programming but we have moved them safely into much more than 10 lb, increased their muscle mass, and in some cases reversed their osteoporosis to simple osteopenia.
It may in fact be prudent to start with very low weight, with which I agree. But I do not agree with staying at that weight. The body adapts and that includes bone tissue.
My advice is to follow your doctor's advice while asking questions and requesting clarifications in light of the evidence that shows that loading bones is good for them.
Great information, it took me many years to see the need to follow your advice. Mixing it up is not only more interesting but safer over time.
Glad it was helpful!
Very useful information. By the way, you seem to have some mild left sided ptosis and left pupillary constriction, aka Horner’s syndrome. Hopefully it’s nothing serious.
Good pickup. It's congenital. I don't have anhidrosis, but I do get this very weird Harlequin syndrome thing sometimes when I exert myself. Obviously the cervical chain on that side didn't develop quite right....
@@GreySteel As an aside, you look like you’re in better shape now than in any of your older videos. Whatever your diet/exercise/recovery/taichi regime, it’s working. Very inspirational and I hope you continue posting these very informative videos. Btw, your book is excellent, I’ve been through it a couple of times.
I'm 58 and currently doing Barbell Medicine "Bridge" 8 week powerlifting program. Love getting under the bar! Great video and info as usual!
Keep it up
Good for you ... keep on going!
Hi Dr. Sully. What is the intensity of the off-cycle pressing movement on the light day? The same as that on the medium day as you mentioned here at 9:20? Thanks.
For someone with no great need to get anywhere fast, is there anything wrong with doing HLM more or less from the outset? I realise it is faster to do LP but what if you just don’t want to pour all your energy into this, got some responsibilities and need to be fresh. Will you still get wherever you were meant to get, even if this is the longer, scenic route?
Another q, is there a good way to integrate kettlebell swings with the HLM. Or is it just dumb?
And I mean heavy swings, not tiny kbell cardio.
@@stevepace-first8617 You can do it. Good choice for light day conditioning if you tolerate them.
Upper Lower split four days week for me. I take my cues from Andy Baker. Dog Crap , rest pause for the five accesories. At 70yrs am the oldest OG under the barbell at local YMCA. 🏊🏋♂️🧨🦊
I don't see the rationale for doing squats every workout, certainly beyond a novice stage. I'm nearing nine years under the bar, and am presently73 years old. I lift three days a week and have a upper body and lower body workout. Squats are my strongest lift, I think. Recently, I did a single to good depth with 340#. With both the squat, and trap bar dead lift, I will do a heavier single or double, instead of a normal set of 6 to 8 reps, if I don't want so much volume that day. Really, the most important thing is show up and challenge yourself. If you do that over a good run of time, I think whatever program one uses, you are going to be at nearly the same place.
I don't agree that "just showing up and challenging yourself" will get us to the same place regardless of program--I've seen LOTS of evidence to the contrary. But I do agree that managing volume is critical.
@@GreySteel I think if you train "close" to failure, over a long period of time, you will get to your genetic strength potential. One program might get you there sooner, one might get you there somewhat later. In the end, we all hit a ceiling of sorts. There is no program out there that will unlock another 50# on my squat, at this point. I'm fine with that. I have not come across another lifter close to my age that can lift as heavy as I do. Yes, I've lifted consistently and intensely for almost nine years, but I was also blessed with a fair amount of natural strength. Anyway, you are helping a lot of seniors live better in their old age, so thank you.
@@406dn7 tren hard and everything is possible!
As always thank you for the great information
I'm 54 - training heavy all the way !!! Recovery is a very important key !!!
Most important key
Hey Sully I’m a 49 year old male 89-90 kg bodyweight and just won my local gym’s deadlifting competition (they held it for the Olympics) with 190kg single. I’ve been novice linear progressing for 4 months now (although I’ve tried it before a few times). My bench is 87kg for 3 sets of 5 and my squat is currently 142.5kg for 3 sets of 5. My press is terrible at 52kg but I’m trying to get it to go up and I suspect my technique isn’t dialled in. Power clean is approaching 60kg but I get a mental block (it seems) and I’m struggling to improve it.
My late novice looks like this
Tuesday
Squat
Press/bench
Deadlift
Thursday
Light squat
Press/bench
Chin ups
Saturday
Squat
Press/bench
Power clean
As you can see I’m heading for that HLM!
Yep. You are on your way. Kudos for training the clean!
I like that deadlift programming. Hit 315 for a triple and then I wasnt sure.
Nice job ..
Interesting stuff! I get the concept of the iconic name Greysteel but can you do a short video that explains your Greysteel logo. Thanks.
@dianneblackman
I'll take a stab at it:
It's the medical logo with the bottom half of the staff loaded with barbell plates - super cool!
I'm a 65 year old white man who lifts weights. I train 4/5 days per week and work out 2 to 3 hours per workout. I use dumbbells up to 110 pounds dumbbells. I'm kicking butt. I started lifting weights when I was 19, that means I have been lifting weights for over 45 years. I will get back to 6 workouts per week. Mon/Thur are Back/Chest days. Tues/Fri are Shoulder/Arm days, and Wed/Sat are Leg/Abdominal days.