Being a 57 year old guy who did long distance running and lifted heavy weights in the gym in my youth for decades... I find I have degenerative suffered issues in my joints now. Some surgically repaired. What you say about making your fitness routine sustainable makes so much sense! I had to completely reinvent how I exercise daily. I am still enjoying an active life...just not those insane marathon workouts or lifting until my joints hurt. Thank you for your common sense approach. I find your video's informative and motivational.
Strong & Lean After 30 Waiting-list: www.strongandleanafter30.com/bootcamp-waiting-list If you still have unanswered questions after watch this video, make sure you leave them in the comment section area.
I'll try to get back to very single one of you! Notes regarding the two most popular questions: #1. How many reps per set? The short answer here is that you want a number of reps you can get consistently across sets, leading you to technical failure (failure with clean form) during your last set. This what I recommend to people always in the beginning. Hypertrophy research: as long as you’re working close to failure your sets will always elicit hypertrophy, either you’re working as low as 5 reps or as high as 40. My advice is to use a progression of the exercise that brings you to tech. failure during your last set, allowing ideally anywhere from 5-20 reps since going higher than that makes your workout too long and makes it easier to mess up your form and can be hard on your joints. #2 How to adapt your training based on your age 30 - 40 years old 1st set: MMC (mind to muscle) 2nd set: MMC 3rd set: Technical Failure - your best set 40-50 years old 1st set: Easy set 2nd set: MMC 3rd set: Technical Failure - your best set 50 + years old Train mainly with MMC and only go to technical Failure during peak training periods (i.e. Superhero Bodyweight-workout)
Hi Anthony. An interesting discussion. I am 63 yrs and I have done martial arts for about 50 yrs. I haven't been kind to my body and have several issues regarding knees and lower back. I recently returned to training but I am no longer doing free weights and focus on callisthenics and movement. I walk 2 hrs a day and then do a daily training regime in my gym. Monday, Wednesday and Friday are Callisthenics days where I focus on Pull, Push, Squat and Hinge movements. One exercise per movement for 2-4 depending on my energy levels. All done with a slow tempo to focus on mind to muscle. This is followed by some shadow boxing and light bag work. Tuesday and Thursday are cardio days where I do bike sprints. 20 sec all out followed by 40 sec easy pace for 8 rounds. This is then followed with some movement work and stretching. the weekends are for active days such as hiking and/or kayaking. I try to keep my workouts short, generally no more that 45 mins. If I am not feeling in the groove I will not train that day and come back fresh the next. I think that over 60 training needs to be smarter. we can't train like we did when we were in our 20s and do 3-4 hours of intense heavy training. I hope this helps some of your older viewers. Ageing doesn't mean you need to stop. You can still be active.
Hi Anthony, thanks for our recent chat. You gave me so much information in short space of time, very generous of you. I am definitely signing up to this boot camp and certainly would love some personal training in the new year. This is a brilliant idea and I am very, very excited to start my new journey, thank you my friend and I hope you’re well?
Thanks for this! It's answered a few questions I had. I was also wondering about how long you'd recommend getting planks before switching to a more difficult progression. I've been doing 1 arm, 1 leg planks (switching sides after 30-40 secs).
Hi Anthony. I'm a BK amputee How do you build muscle in your glutes and legs with a "frozen" ankle? How do you get around it? My form is incorrect due to frozen ankle when I do squats and other lower body exercises. Thanks for your help.
![Calisthenics Tips for People over 30, 40, & 50 [Bodyweight Muscle & Stephen Rader Collaboration]](/img/1.gif)
Being a 57 year old guy who did long distance running and lifted heavy weights in the gym in my youth for decades... I find I have degenerative suffered issues in my joints now. Some surgically repaired. What you say about making your fitness routine sustainable makes so much sense! I had to completely reinvent how I exercise daily. I am still enjoying an active life...just not those insane marathon workouts or lifting until my joints hurt. Thank you for your common sense approach. I find your video's informative and motivational.
Thank you for sharing that CTB, it helps to get feedback from people who've gone through it 💪
Strong & Lean After 30 Waiting-list: www.strongandleanafter30.com/bootcamp-waiting-list
If you still have unanswered questions after watch this video, make sure you leave them in the comment section area.
I'll try to get back to very single one of you!
Notes regarding the two most popular questions:
#1. How many reps per set?
The short answer here is that you want a number of reps you can get consistently across sets, leading you to technical failure (failure with clean form) during your last set. This what I recommend to people always in the beginning.
Hypertrophy research: as long as you’re working close to failure your sets will always elicit hypertrophy, either you’re working as low as 5 reps or as high as 40. My advice is to use a progression of the exercise that brings you to tech. failure during your last set, allowing ideally anywhere from 5-20 reps since going higher than that makes your workout too long and makes it easier to mess up your form and can be hard on your joints.
#2 How to adapt your training based on your age
30 - 40 years old
1st set: MMC (mind to muscle)
2nd set: MMC
3rd set: Technical Failure - your best set
40-50 years old
1st set: Easy set
2nd set: MMC
3rd set: Technical Failure - your best set
50 + years old
Train mainly with MMC and only go to technical Failure during peak training periods (i.e. Superhero Bodyweight-workout)
Hi Anthony. An interesting discussion. I am 63 yrs and I have done martial arts for about 50 yrs. I haven't been kind to my body and have several issues regarding knees and lower back. I recently returned to training but I am no longer doing free weights and focus on callisthenics and movement. I walk 2 hrs a day and then do a daily training regime in my gym. Monday, Wednesday and Friday are Callisthenics days where I focus on Pull, Push, Squat and Hinge movements. One exercise per movement for 2-4 depending on my energy levels. All done with a slow tempo to focus on mind to muscle. This is followed by some shadow boxing and light bag work. Tuesday and Thursday are cardio days where I do bike sprints. 20 sec all out followed by 40 sec easy pace for 8 rounds. This is then followed with some movement work and stretching. the weekends are for active days such as hiking and/or kayaking. I try to keep my workouts short, generally no more that 45 mins. If I am not feeling in the groove I will not train that day and come back fresh the next. I think that over 60 training needs to be smarter. we can't train like we did when we were in our 20s and do 3-4 hours of intense heavy training. I hope this helps some of your older viewers. Ageing doesn't mean you need to stop. You can still be active.
Hello John, thank you for sharing! We appreciate it 💪
Thank you I needed to hear that. I am 55 and I am trying not to work out like a 20-year-old whom I am surrounded by at the gym continually
Hi Anthony, thanks for our recent chat. You gave me so much information in short space of time, very generous of you. I am definitely signing up to this boot camp and certainly would love some personal training in the new year. This is a brilliant idea and I am very, very excited to start my new journey, thank you my friend and I hope you’re well?
Hi Ian, very happy to hear you'll be joining! I'm doing well brother 💪, how about you?
Thanks for this! It's answered a few questions I had. I was also wondering about how long you'd recommend getting planks before switching to a more difficult progression. I've been doing 1 arm, 1 leg planks (switching sides after 30-40 secs).
Hello Nick! I recommend switching after I can do an exercise without great difficulty after 40 seconds
Season finale coming up! (Don't forget to click on notification bell! 🔔)
You are one of a kind youtuber. I appreciate your videos
@@steriandragos9568 thank you brother, I appreciate your kind words, keep on training!
Hi Anthony. Is there a deload week for high frequency calisthenics? Or is that only for when you're exercising 2-3 times a week?
Hi Paul, great question! I recommend a deload every six weeks!
Thanks! Maybe doing 1 round of the exercises instead of 3 would be a good deload?
Hi Paul, sorry for the late reply but I've been on vacation the last 10 days and I've missed some comments... yes that's also a great way to deload!
No problem. Hope you had a good vacation. Thanks for replying
@@plpgboy89 I did, lot's of food and rest, my favorite combination :D
Hi I want to join your program, I am 34 and a left leg below knee amputee. Can you design a program for me.
Hi SP, sure, I'll give your adaptations for the plan brother 💪
Hi Anthony. I'm a BK amputee How do you build muscle in your glutes and legs with a "frozen" ankle? How do you get around it? My form is incorrect due to frozen ankle when I do squats and other lower body exercises. Thanks for your help.
Hello David , for me single wall sits, hill sprints and banded glute bridges work well. What led you to frozen ankle syndrome in the first place?
👍👍👍
What are these rounds you're talking about? Are those sets??
Hi LGT, yes, did you see the previous episodes?
@@BodyweightMuscle I didn't, I'll check those out. Thanks
Excellent content, Anthony! Keep up the good work. Greetings from Brazil.