I am 76 and still working out since the age of 14. Like you said, been there and done that. Nothing is accomplished by over training and injuries but our egos get in the way. It takes just as much discipline to not over train as it does to train. Lessons learned.
That’s why I went to 2 full body workouts per week, 2 hard set per exercise started to progress again, less is more at 60 years old for me as a construction worker.
I've just entered my seventh decade. Agh! I train three days a week. I split my body into two workouts. Workout A and B are alternated Monday (A) Wednesday (B) Friday (A) Monday (B) wednesday (A) and so on. So each bodypart get hit twice one week and an easier once next week. Anything more and i start to get nagging joint pains from tendonitis. Though I have other problems with health and physical limitations including surgery on a brain tumor six years ago.
Lots of good advice there. I'm 68 and in my second year of lifting. I agree with all of your advice, and I've managed to remain injury free. I work out Sunday (upper body), Tuesday (lower body) and Thursday (upper body). This gives my legs a full week to recover, which they seem to need. Upper body on Sunday and Thursday gives me either 3 or 4 days of rest between workouts, which is just enough. When I overdo it - usually indicated by tendon or joint pain of some sort - I cut back on both weight and reps, but keep working out, until things settle down. I favor higher reps and lower weight for most body parts.
So are our actually saying you do chest, shoulders, back, biceps & triceps all in your one upper body workout. Then legs and calf’s on your lower body. I’d be absolutely exhausted doing that.
I am 57, natural all the way, and i can tell you, everything you said is right! You have got to listen your body. Once you train a muscular group hard, you need 72h to recover. That is the number to respect!
I always have to do a deload week at about the 8 week mark. I take a full week off at that point. I think it is important to realize we sometimes have to take a step back in order to move forward. Everything you mentioned is solid advice.
@CrusadesOClock I treat it like a deload. When I come back from that week off, my routine changes quite a bit for a few weeks with regards to weights pushed, reps, and sets.
I made the mistake to go to a chiroprator in 2006 that got me a lot worse back pain neck and even causing snapping hip, what a pro, i was lucky to find a sport doctor that fixed most of the incompetent chiro mistake with prolotherapy and PRP. As i get older I look for ways to keep training and most important stay injury free.
✌️I am soon to be 48(have been training naturally for approximately 35 years). Great video👌Would like to add another huge problem i see from lifters of all ages(young & old) is going to extreme on either volume or intensity(i.e if they are not doing too much “junk volume” often times they believe the opposite extreme is the way to go & they will do way too many forced reps, way too many drop sets, forced negatives, etc). While all of these techniques have there time & place it is important to train smart with progressive overload consistently & remember it is better for longevity to STIMULATE DO NOT ANIHILATE💪
Set realistic goals, be patient with your progressions, train movements more than body parts. This works for me as a 50+ HW, drug-free competitive powerlifter.
Sleep is my big issue. I can smash a workout, feel great, fall asleep easy but then 3 hours later wake up and just feel wired and really struggle to sleep after that
I only workout in the winter months and take a solid 2 months off in the summer. I also only work one body part per workout and rest and recover until the DOMS effect is gone. I wish I did that when I was in my 20's
I'm 45 and if I'm doing a H.I.T workout I do it for 6 weeks then have a week of other workouts do it 8 weeks then have a week off. Even dorian yates said this years ago to have 7 days off and when people do it and go back the gym they are stronger because they gave there body a chance to recuperate properly like he said he was enhanced and even he did it so when natural should definitely do it. And has he said people have gone back to him after listening to him after a 7 day break from gym every 6 to 8 weeks they feel stronger I have done it last 5 years and it works
I have basically trained fullbody 3 days a week. Since the end of February I have started an upper lower split. Upper Monday, Lower Tuesday, Off Wednesday. Upper Thursday, Lower Friday, Weekend Off. Honestly at 59 I felt fine but, have really started making progress again. So, I guess I was doing to much volume. On off days I do lots of walking and hiking. I might even do some farmers carries with body armor and light dumbbells for 20 to 30 minutes. Seems to be working. I feel great.
I am 76 and still working out since the age of 14. Like you said, been there and done that. Nothing is accomplished by over training and injuries but our egos get in the way. It takes just as much discipline to not over train as it does to train. Lessons learned.
Very true! Thanks for sharing
That’s why I went to 2 full body workouts per week, 2 hard set per exercise started to progress again, less is more at 60 years old for me as a construction worker.
GREAT information. All lessons I have learned the hard way. I have never been able to push through an injury.
I've just entered my seventh decade. Agh! I train three days a week. I split my body into two workouts. Workout A and B are alternated Monday (A) Wednesday (B) Friday (A) Monday (B) wednesday (A) and so on.
So each bodypart get hit twice one week and an easier once next week.
Anything more and i start to get nagging joint pains from tendonitis.
Though I have other problems with health and physical limitations including surgery on a brain tumor six years ago.
God bless you! Thank you for sharing!
Lots of good advice there. I'm 68 and in my second year of lifting. I agree with all of your advice, and I've managed to remain injury free. I work out Sunday (upper body), Tuesday (lower body) and Thursday (upper body). This gives my legs a full week to recover, which they seem to need. Upper body on Sunday and Thursday gives me either 3 or 4 days of rest between workouts, which is just enough. When I overdo it - usually indicated by tendon or joint pain of some sort - I cut back on both weight and reps, but keep working out, until things settle down. I favor higher reps and lower weight for most body parts.
So are our actually saying you do chest, shoulders, back, biceps & triceps all in your one upper body workout. Then legs and calf’s on your lower body. I’d be absolutely exhausted doing that.
I am 57, natural all the way, and i can tell you, everything you said is right! You have got to listen your body. Once you train a muscular group hard, you need 72h to recover. That is the number to respect!
Thanks for watching!
WOW, what an amazingly beautiful view! 💪🏼👌🏼
I always have to do a deload week at about the 8 week mark. I take a full week off at that point. I think it is important to realize we sometimes have to take a step back in order to move forward. Everything you mentioned is solid advice.
Thanks
a week off is a week off, deloading is different and actually helps you recover a lot better.
@CrusadesOClock I treat it like a deload. When I come back from that week off, my routine changes quite a bit for a few weeks with regards to weights pushed, reps, and sets.
I made the mistake to go to a chiroprator in 2006 that got me a lot worse back pain neck and even causing snapping hip, what a pro, i was lucky to find a sport doctor that fixed most of the incompetent chiro mistake with prolotherapy and PRP.
As i get older I look for ways to keep training and most important stay injury free.
I only starting going gym in 2017 and 37 now, better body now and stronger well well
✌️I am soon to be 48(have been training naturally for approximately 35 years). Great video👌Would like to add another huge problem i see from lifters of all ages(young & old) is going to extreme on either volume or intensity(i.e if they are not doing too much “junk volume” often times they believe the opposite extreme is the way to go & they will do way too many forced reps, way too many drop sets, forced negatives, etc). While all of these techniques have there time & place it is important to train smart with progressive overload consistently & remember it is better for longevity to STIMULATE DO NOT ANIHILATE💪
Set realistic goals, be patient with your progressions, train movements more than body parts. This works for me as a 50+ HW, drug-free competitive powerlifter.
Sleep is my big issue. I can smash a workout, feel great, fall asleep easy but then 3 hours later wake up and just feel wired and really struggle to sleep after that
Are you doing IF
I only workout in the winter months and take a solid 2 months off in the summer. I also only work one body part per workout and rest and recover until the DOMS effect is gone. I wish I did that when I was in my 20's
I'm 45 and if I'm doing a H.I.T workout I do it for 6 weeks then have a week of other workouts do it 8 weeks then have a week off. Even dorian yates said this years ago to have 7 days off and when people do it and go back the gym they are stronger because they gave there body a chance to recuperate properly like he said he was enhanced and even he did it so when natural should definitely do it. And has he said people have gone back to him after listening to him after a 7 day break from gym every 6 to 8 weeks they feel stronger I have done it last 5 years and it works
Agree 100% less is more for me at 60 years old and working a construction job. 2 full body workouts and 2 hard sets per exercise are my sweet spot.
Great advice thanks..
You bet!
I have basically trained fullbody 3 days a week. Since the end of February I have started an upper lower split. Upper Monday, Lower Tuesday, Off Wednesday. Upper Thursday, Lower Friday, Weekend Off. Honestly at 59 I felt fine but, have really started making progress again. So, I guess I was doing to much volume. On off days I do lots of walking and hiking. I might even do some farmers carries with body armor and light dumbbells for 20 to 30 minutes. Seems to be working. I feel great.
Nice work!
@@Fitafterfifthy Thanks 👍
If you really want to get ripped over 50, try out the gymnastic rings. I work out with rings three days a week, much less stress on your muscles.
Ha. They never started but i keep working.
Wow, I have every one of these. I will have to back off and see if you are correct.