Training over 40 ? Recovery ?

[chris250]

For the vets on the board. How has your training changed over the years as you got older ? What did you do to increase your recovery ?

For the member's that have been around, I have done more of a DC/Yates style of training for most of my career. Doing rotations of DC for 8-10 weeks, then a cruise week or two. Then go into Yates style of training, for 8 weeks. Then rotate back and forth like that. As I got into my later 30's my rep range went from 6-10 reps per set. To higher range like 10-15/20 reps per set. I did this cause my joints would be killing me as I got into the 3rd or 4th week of heavy training. I still trained to failure on most sets, but had to decrease some of the load. I did this by going slower, with more controlled reps.

As I was getting ready for this past year show. I felt like I had to adjust my training some more. I just don't have the recovery like I use to in my twenty's and early 30's.

So the vets on the board, how have you adjusted your training style as you entered master classes ?

Training style ?
Intra workout drink ?
weight/reps ?
Nutrition around workout times ?
Supplements ?

thank you

chris250

[trucelt]

hey Chris-

heres whats worked for me (and my personality), i still train heavy but not as much on asst type work like laterals, curls etc. What i have done is i stay away form lower volume, high intensity programs like DC,Yates, Max OT etc. I create intensity thru volume...not crazy volume but in my 20's i might hot one main set of inclines, say 275x8 balls out of course the form would start to slightly deteriorate at rep 5 and my hte last rep it might be sloppy...now i would rather take 275 and hit 4x4 or 3x5....its still heavy but i can keep my form very tight and precise almost the whole way thru.

ive found that while weight is a contributing factor for injuries for me me it was more about intensity techniques and training to failure that got me hurt and burned me out. Stuff like forced reps too often =no good for me.

also things like starting out with compund moves also seems to help, if i tried to start legs with hacks now my knees would ache. also im never afraid to do a "pumping workout" when someting is achy i use higher reps, cables and flush as much blood as possible into the muscle, gives me a great pump and helps recovery, i dont use these often but when i dont want to miss a workout and the bodypart is not up for my typical session...(i seem to use it most with upper back/shoudlers)

stretching, foam rollng and mobility work are a MUST


last time i dieted down i went with 5 meals/day instead of six. After 40 i just dont need as many calories and im not as efficient digesting my food as i was at 25. I need 3 hours between meals instead of 2 to 2.5---

hope this helps...

[anabolic2k]

Training style ?
Intra workout drink ?
weight/reps ?
Nutrition around workout times ?
Supplements ?
chris250

Before i go on im also battling CFS (chronic fatigue syndrome) and fybromyalgia and im also on prescrition TRT and thyroid replacement.

Training style is still DC, 3 day split over mon/tue/thurs/fri. I find now i can only blast for around 5-6 weeks before either taking a full week off (apart from cardio) or having a lighter deload week/weeks. Reps go no lower than 10R for the 1st set apart from deadlift variants as ive never had a lower back problem and can still go heavy down to 6 reps. NEVER do singles anymore and havent felt the need for several years!

The 1 thing i have learnt to do is really listen to my body and if im due to train on a certain day but still feel burnt out or tired then il take an extra day or even 2 before hitting the gym again! (nothing worse than hitting the gym wanting to smash it then having a crappy workout and leaving feeling like youve failed :israel: )

Intra workout - i always train fasted, 10g BCAA + extra Leucine pre training then sip on another 10g BCAA + Leucine/Glutamine during training, then a further 10g BCAA + Leucin post workout. (i normally wont get a real post workout meal for around 2-3hours after a workout, hence the BCAAs!)

Weights/reps - as i mentioned previously, reps are alot higher than they were in my 20s/30s! minimum heavy set 1st set reps will be 10. NEVER do forced reps any more, only ever to positive failure!

Nutrition - Train fasted at 12.00 every training day. BCAAs only pre training. All carbs are on training days post workout. Calories are currently +20% above maintainence on training days (high protein/carbs, med fat), -5% on non training days (high protein/fats, carbs coming from veg and fat sources only).

Supplements - Damn, how long do you have??? haha. Apart from the standards such as multi vit/min, fish oils,vit C & D etc i take the following -

Stinging nettle root (prostrate health - has helped lower my PSA bloodwork results, has also freed up SHBG according to bloodwork!)
Humanofort
Nargarin extract (has helped lower Hemo and Crit on bloodwork)
Garlic (has brought down blood pressure)

Supplements nowadays are all about health rather than increasing strength/muscle!

Stew

[Swaminator]

I have been training consistently since I was 16 years old. Honestly, my strongest point was early 40's. Matter of fact I might be stronger now than ever @ 45. The only reason I don't push it is due to a chronic low back issue. Generally speaking: I still hit the big compound movements with heavy (for me) weights. And the isolation exercises such as lateral raises, lying tricep extensions, rear delt raises, preacher curls etc. I use a much lighter weight and work in the 12-25 rep range.

[Dens228]

I'm going to be 50 in a few weeks and have been training pretty much non-stop since I was 14. I trained for football through my early twenties, powerlifting until my mid 30's and bodybuilding since.

Things I've done:

My reps have gone up on work sets, now a set of 8 is the low end, I usually don't go above 15.

My workouts are shorter, I try to keep them under 40 minutes.

I use constant tension, no locking out.

Most importantly is I listen to my body, no more just blasting through injuries.
I do work around them and utilizing exercises that still work the muscle without aggravating the injury. If I do need a day or two off I take it off.

I also strive to keep my protein intake up and stay leaner.

[MaxNat]

Chris,
Some more good info and discussion in this thread... http://intensemuscle.com/showthread....oto=nextoldest

[chris250]

thanks guys...there is some good info there...

This past year for my prep. I did more volume, and kinda did what Trucelt said. Create intensity through the volume of my workout. I didn't go to failure on all sets, just my last one, and it normally was just positive failure. As I got within a month of the show, my energy levels decreased a lot. So I trained as heavy as I can, but didn't do intensity sets (like forced reps, dropsets, rest pause, slow negatives, ect) I just went to posititve failure and moved on...

I agree on the diet part. I really don't need as many calories as I use to. But I do think my load days (Saturday for me) has to increase in the amount of carbs I take in.

[v1hyp]

Good info keep it up


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[greekgod]

i am 47 and been hitting the iron since 17. at first to keep fit while playing semi pro rugby, late 2003 hit my 1st contest and still hit the stage as a Master winning my last nationals in May..
i train basically the same year round and only diet changes and rest periods between sets during prep, i have blown out one knee acl/mcl b4 during rugby and both biceps have torn off at the elbow, had surgery and thank god still look good,
i train with caution on arms , light and with increasing wght as i warm up..
chest i cannot bench anymore but can still throw around the 50/55;s on the dumbells..

supps, i think help me alot are omega 3, BCAA in pre and post workout and i love arginne for pump in the gym and the sack!!
D3 and saw palemetto help alot and of course vit b and c..

prep started for MAY this next week, gonna go defend my title...!!