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Getbig Main Boards => Gossip & Opinions => Topic started by: Irongrip400 on June 30, 2025, 07:21:30 AM
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So I’m 44 years old and in relatively good shape. For the last two and a half years I’ve been lifting “heavy” to try and build back some of my muscle/build of up to my mid to late thirties. I had an incident with my back in 2018 that set me back, and then Covid really changed my work out dynamic. I’m not as strong as I was at 35 but I’m stronger than I was 5 years ago even though I’ve somewhat plateaued. My muscles feel strong but my joints are hurting when I do heavy bench and heavy squats. Again, not huge weight but certainly more than I was doing post injury. My question is, do you older guys have routines that allow you to keep the muscle mass and lift lighter weights? I’m worried I might injure myself if I continue lifting for bulk, but would like to keep what I have as I feel I can hold onto it for another few years at least. Thanks in advance.
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stop lifting heavy, just do a pump workout and take some test, you will look and feel much better and you wont hurt yourself
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So I’m 44 years old and in relatively good shape. For the last two and a half years I’ve been lifting “heavy” to try and build back some of my muscle/build of up to my mid to late thirties. I had an incident with my back in 2018 that set me back, and then Covid really changed my work out dynamic. I’m not as strong as I was at 35 but I’m stronger than I was 5 years ago even though I’ve somewhat plateaued. My muscles feel strong but my joints are hurting when I do heavy bench and heavy squats. Again, not huge weight but certainly more than I was doing post injury. My question is, do you older guys have routines that allow you to keep the muscle mass and lift lighter weights? I’m worried I might injure myself if I continue lifting for bulk, but would like to keep what I have as I feel I can hold onto it for another few years at least. Thanks in advance.
Use Dumbbells or do push ups to build up strength SS with flys. Try Front Squats instead of Back Squats, Barbell Hack lifts. maybe do leg extensions SS with free hand Squats. Step ups on a bench...lots you can do
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stop lifting heavy, just do a pump workout and take some test, you will look and feel much better and you wont hurt yourself
I agree. Fuck heavy lifting.
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I like DB Squats
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there are loads of lifting routines for older guys there
but your more important focus going forward should be joint health & flexability even (and in some cases especially) at the expense of mass and load.
The idea that we get fitter as we get older is a fallacy. Fitness is the ability and speed to recover . That reduces after 35 but certainly by mid 40ies you should be noticing it frequently (if not something else is gone wrong ) The increased fitess that many claim as they get older is the better management of what is available
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and in relatively good shape.
Lies.
Anyway I pretty much only lift heavy during my baseball season, April-Sept.
Multiple sets of 3-4 - squats, bench, deadlifts.
A little bit of accessory work and plyo.
The catch is I do about 20 min of warmup.
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Use Dumbbells or do push ups to build up strength SS with flys. Try Front Squats instead of Back Squats, Barbell Hack lifts. maybe do leg extensions SS with free hand Squats. Step ups on a bench...lots you can do
My chiropractor told me that front squats are harder on low back, especially someone with a fucked up low back like me, and told me to do normal squats. It’s a strange feeling when squatting, that my muscles are able to drive the weight quickly(as in I could do more weight) but there’s this “squirrely” feeling I get like if I move the wrong way my disc is going to slip. I stay relatively light, 255lbs for four sets of 8-10 and then move to extensions, curls, leg press and either sissy squats or dumbbell lunge. I also started doing a stretch class, no homo, for 45 minutes once a week. I’m on vacation for the next ten days so maybe I’ll just use this time to relax and do some morning hikes with body weight exercises at the top of the hike. Either way, getting old sucks and it feels as though it just hit me.
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My chiropractor told me that front squats are harder on low back, especially someone with a fucked up low back like me, and told me to do normal squats. It’s a strange feeling when squatting, that my muscles are able to drive the weight quickly(as in I could do more weight) but there’s this “squirrely” feeling I get like if I move the wrong way my disc is going to slip. I stay relatively light, 255lbs for four sets of 8-10 and then move to extensions, curls, leg press and either sissy squats or dumbbell lunge. I also started doing a stretch class, no homo, for 45 minutes once a week. I’m on vacation for the next ten days so maybe I’ll just use this time to relax and do some morning hikes with body weight exercises at the top of the hike. Either way, getting old sucks and it feels as though it just hit me.
The mobility stretch class will be super beneficial, but I suggest trying a slant board for squats.
It's very comfortable.
You have to drop the weight considerably, and work up, but it really helps with ROM
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My chiropractor told me that front squats are harder on low back, especially someone with a fucked up low back like me, and told me to do normal squats. It’s a strange feeling when squatting, that my muscles are able to drive the weight quickly(as in I could do more weight) but there’s this “squirrely” feeling I get like if I move the wrong way my disc is going to slip. I stay relatively light, 255lbs for four sets of 8-10 and then move to extensions, curls, leg press and either sissy squats or dumbbell lunge. I also started doing a stretch class, no homo, for 45 minutes once a week. I’m on vacation for the next ten days so maybe I’ll just use this time to relax and do some morning hikes with body weight exercises at the top of the hike. Either way, getting old sucks and it feels as though it just hit me.
front Squats are kinder to the lower back
https://thelabsportsmed.ca/front-squat-back-squat-implications-to-injury/
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I turned 40 last November and have no issues. But one thing I do believe that has contributed to that is that I cycle my workouts. I have posted a more detailed explaination a couple of times before, but the gist of it is that train heavy Jan - March very similar to the program that Phil Hernon taught and sold, then I add more volume and slightly up the reps from April to the end of October. November and December, I don't train. I mean, I remain active - doing a lot of walking and riding my bike extensively along the beach since the weather is nice. And some flexibility work and soft tissue work from the ART that rents out of my wife's office, but no direct weight training.
One of gifts we received from friends at our wedding last month was a gift book of 20 sixty minute passes to this StretchZone business. Where they do assisted stretching and such. I've never been but looking forward to it.
I'll try to find a prior post.
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Consider using a total gym or Pilates reformer machine that uses your body weight as gym machine create imbalances.
I’m also 44 and hurt my back in my 30’s.
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Ok, here it is. I'm really am not Matt C.
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Now in regards to how I cycle my training and diet, this may seem unconventional, but I can assure you that very very few pros and big guys actually train intensely year around. Or diet very strictly. In a nutshell, this is the schedule I follow :
January - March PHASE 1
I follow a program that is a modified version of the one Phil Hernon charges $300 for. I didn't pay for this. I sort of developed/came into this on my own. It is a very short training program that is designed to increase your strength, "open up" the tendons and ligaments you use for bodybuilding exercises, and reintroduce the body to performing resistance training in a set movement path. The only difference between my version and Phils is the exercises. For instance, he advocates dips - I don't do dips. Etc..
(read on and this phase will make more sense later)
My diet during this time has my protein increasing, carbs lowering and healthy fats staying the same.
April - October PHASE 2
A more common schedule. Pretty much what everyone else follows. More volume - 10-14 total sets depending on the intensity. Reps are kept in the 10-12 range.
I do not do any cardio in the gym. Not saying that I don't do cardio which I do, but it is usually outside riding my bike all day on weekends, power walking on the beach - sounds beta but walking on sand is a hell of a lot harder than walking on the sidewalk or a treadmill, basket ball, etc..
The advantage to PHASE 1 is that the strength increases I have gotten during that time are more beneficial here once applied in the way of doing more sets and more reps.
My diet during this time has my protein increasing higher, my carbs leveling off to a moderate amount, and my healthy fats increasing.
November - December PHASE 3
This is actually a recovery/recuperation period. I don't body build or weight train at all. I stay active, very active in fact but in other ways. For instance one year I did two months of Cross Fit. (go ahead and laugh, but at least I learned what it was about and how it did and didn't work for me), another year (and this past year that makes twice) I went to TRX classes 4x a week. Using the bands and body weight exercises. One year I actually taught the PM boxing class at Golds Gym 4x a week. The absolute best thing I ever did was a few years ago there was a class that combined power yoga and foam rolling. Sounds like something a woman would do, but it was fucking intense and the positions on the foam roller were down right painful. I would love to take this class again, but the instructor went up to Palm Beach and they never got a replacement.
Basically what PHASE 3 is for is to first of all give your body time off from the grind in the gym and recuperate the CNS as a whole and any minor injuries or sore points you have developed over the year. But keeping yourself in an "active rest" type mod. By staying active with a certain intensity, you won't lose any gains you made over the year in the first two phases and you surprise the body by making it work hard at new things and in new ways. Incorporating movements that are not locked into a set path of movement like bodybuilding exercises are.
Since PHASE 3 normally turns out to be more aerobic in nature, my carbs go up, protein down, healthy fats stay about the same as in PHASE 2.
Now.... to retouch on PHASE 1 again....
When the above two months are over and you have stayed active, tried new things, pushed your body in new ways.... you start back over the next year in January - March again. Just like above. This is the time you reintroduce your body to resistant training in predetermined pathways again. You become familiar with the exercises again and reestablish a stronger mind/muscle connection that you didn't have from the random activities you did the last two months. You keep the reps around 6-8 and wake up the muscle memory a bit. You build strength in the muscles, and check out the tendons and ligaments to make sure any sore spots have healed. You don't really need to do a full blown work out during this time because after being away from the gym for two months, you will have an easy time catching up and surpassing where you were a year ago. The first month is basically a reintroduction and catch up. The last two are where you start really working on the strength increases that will carry over to PHASE 2 and make the volume training more effectively.
That in a nutshell is how I cycle, train and diet.
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stop lifting heavy, just do a pump workout and take some test, you will look and feel much better and you wont hurt yourself
This^ Your joints will thank you.
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Hard to give advices without knowing exactly how you train now.
Detail your current training.
I can assure you that if you train light you will lose strength which is very important to hold on to as you age and also very difficult to regain.
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Hard to give advices without knowing exactly how you train now.
Detail your current training.
I can assure you that if you train light you will lose strength which is very important to hold on to as you age and also very difficult to regain.
Yeah, but there's a scale to it.
When doctors talk about strength as we age, they may consider being able to lift 100lbs off the floor "strong". What I'm saying is it's never too late to reacquire that type of strength.
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Yeah, but there's a scale to it.
When doctors talk about strength as we age, they may consider being able to lift 100lbs off the floor "strong". What I'm saying is it's never too late to reacquire that type of strength.
THIS.. but i think sometimes you have to change exercises to work around pain. Maybe Hack Squats better than BB Squats..etc
Hacks, leg extensions, leg curls aint bad
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x3 for going lighter and pump style
With regards to strength in old age. Being able to get yourself up from the toilet without assistance is typically the type strength that's usually the focus for Doctors.
Maintaining muscle mass is of more importance though as we age (naturally that's linked to strength) as it it puts you at reduced risk of metabolic diseases.
Also add forearm/grip work too if you don't already.
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stop lifting heavy, just do a pump workout and take some test, you will look and feel much better and you wont hurt yourself
This. 100%
You can build muscle with lighter weights. There's data to back this up. As long as you're anywhere in a rep range of 8 to 20 and about 15 to 20 sets per body part , per week AND as long as your working sets come close to failure. It doesn't need to be total muscular failure, but within a couple of reps to failure.
You can also use negatives, It lets you use lighter weight and the speed or rate of the negative determines the difficulty. If you don't use negatives often, your muscles will respond.
Your muscles don't "know" how much weight is on the bar but they know when they've been worked to exhaustion. As far as bulking or leaning, that's going to be diet more than how you lift, relatively speaking.
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Only go as heavy as you need but you can't go below a certain threshold.
You can nearly train as if you were young but you have to release and massage your muscle - joint pain also develops due to inflammations due to shortened muscle and tight tendons.
Back needs regular work to stay young.
Also eat a lot of animal fat, raw if possible, to keep your hormones up. As long as you have your natural hormones flowing you're chemically "young".
Eat organic goods only - no cigarettes, alcohol, cocoa, coffee & overcooked garbage.
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Only go as heavy as you need but you can't go below a certain threshold.
You can nearly train as if you were young but you have to release and massage your muscle - joint pain also develops due to inflammations due to shortened muscle and tight tendons.
Back needs regular work to stay young.
Also eat a lot of animal fat, raw if possible, to keep your hormones up. As long as you have your natural hormones flowing you're chemically "young".
Eat organic goods only - no cigarettes, alcohol, cocoa, coffee & overcooked garbage.
Dude..
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THIS.. but i think sometimes you have to change exercises to work around pain. Maybe Hack Squats better than BB Squats..etc
Hacks, leg extensions, leg curls aint bad
I think anything is fine if it works for you and enables you to train around injury.
Docs aren't looking for powerlifters, just, as flexacon said, the ability to get up and down. But I would add in the ability to survive falls as well.
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I think anything is fine if it works for you and enables you to train around injury.
Docs aren't looking for powerlifters, just, as flexacon said, the ability to get up and down. But I would add in the ability to survive falls as well.
yes Grape ..not just falls but to defend yourself too. :)
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Lifting lighter weights and doing higher reps won't necessarily alleviate your joint pain.
Examine your lifting routine and try to figure out what is causing inflammation in your joints.
Some causes:
1) Your connective tissues are not adapted to the stress you are putting on them. Usually from trying to progress too fast in weight.
2) Imbalances in strength in muscle groups. Overdoing bench pressing and not enough overhead pressing for example. Weak hamstrings and/or adductors. Lack of flexibility in hips, ankles.
3) Weak core muscles.
4) Not enough rest between workouts.
5) Past injury. You hurt your back so maybe squatting is not for you anymore or you need to rehab properly so you can squat.
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Lifting lighter weights and doing higher reps won't necessarily alleviate your joint pain.
Examine your lifting routine and try to figure out what is causing inflammation in your joints.
This is true. If anything it is going to increase the inflammation and tendonitis if you have that.
Best thing to do is just get a notebook and start a log when you in the gym of each exercise that hurts/where it hurts/which ones don't. And use the process of elimination to plan a routine around the ones that are pain free.
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This is true. If anything it is going to increase the inflammation and tendonitis if you have that.
Best thing to do is just get a notebook and start a log when you in the gym of each exercise that hurts/where it hurts/which ones don't. And use the process of elimination to plan a routine around the ones that are pain free.
Good advices.
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So I’m 44 years old and in relatively good shape. For the last two and a half years I’ve been lifting “heavy” to try and build back some of my muscle/build of up to my mid to late thirties. I had an incident with my back in 2018 that set me back, and then Covid really changed my work out dynamic. I’m not as strong as I was at 35 but I’m stronger than I was 5 years ago even though I’ve somewhat plateaued. My muscles feel strong but my joints are hurting when I do heavy bench and heavy squats. Again, not huge weight but certainly more than I was doing post injury. My question is, do you older guys have routines that allow you to keep the muscle mass and lift lighter weights? I’m worried I might injure myself if I continue lifting for bulk, but would like to keep what I have as I feel I can hold onto it for another few years at least. Thanks in advance.
I'm carrying the most muscle I've ever had at 57 and natty. Started getting shoulder and hip pain from lifting (relatively) heavy. Do a lot of pre-exhaust now and more sets and reps at a lighter weight. Works great for me.
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As long as there is no nagging/crippling tendonitis you should be good. Don't ignore it like me.
I blew my patellar tendon of the kneecap 5 months ago.... But rehab has been working out well and am back squatting a plate a side now. Will not give up untill Im back squatting 315 for atg reps. Plan is to keep adding 5 kg every week on the squatbar.
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stop lifting heavy, just do a pump workout and take some test, you will look and feel much better and you wont hurt yourself
Agreed. Size and strength is a young man’s game. As you get older you will have other priorities such as longevity, mobility, and overall health. Worrying about phlebitis (deep vein thrombosis) or plotting your first hip replacement is not something you want in your future.
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Use higher reps, maybe less sets depending on your recovery genetics. Enough weight to give you stimuli, keeping injuries away.
The biggest challenge is going to be the "heavy lifting" mindset. We all have been there.
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Use higher reps, maybe less sets depending on your recovery genetics. Enough weight to give you stimuli, keeping injuries away.
The biggest challenge is going to be the "heavy lifting" mindset. We all have been there.
As long as due care is taken, proper warm ups, no ego lifting etc why not try to maintain as good a level of strength as one can whether natural or on trt if one enjoys heavy lifting why give it up due to all these fears.
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Agreed. Size and strength is a young man’s game. As you get older you will have other priorities such as longevity, mobility, and overall health. Worrying about phlebitis (deep vein thrombosis) or plotting your first hip replacement is not something you want in your future.
Size may be, strength is not.
Yes, mobility and overall health is important, but you can still train heavy forever if you're smart about it.
EDIT: Just saw what Ro said above - agree.
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As long as due care is taken, proper warm ups, no ego lifting etc why not try to maintain as good a level of strength as one can whether natural or on trt if one enjoys heavy lifting why give it up due to all these fears.
Speaking from my own experience. Even when young, everytime i pushed my limits, injury happened. Now at 48, i am not better at that, and i am getting enough results with moderate loads. A more mature approach.
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I did squats to parallel or slightly less
Got 90 pounds for 6 and that was near failure 😂🤣😂🤣😂🤣
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This is true. If anything it is going to increase the inflammation and tendonitis if you have that.
Best thing to do is just get a notebook and start a log when you in the gym of each exercise that hurts/where it hurts/which ones don't. And use the process of elimination to plan a routine around the ones that are pain free.
This.
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I did squats to parallel or slightly less
Got 90 pounds for 6 and that was near failure 😂🤣😂🤣😂🤣
What the hell my girlfriend is stronger than that.
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Take more ibuprofen! I'm joking. But that's what many do when older, and even a doc might recommend that. There were a few studies that appeared to show that ibuprofen was anabolic in old people but what was likely happening was that the drug was allowing them to lift so their muscle and strength increased as a result. So on balance the drug might have been beneficial (if organs aren't crying).
When older work capacity is reduced and you just can't tolerate as much volume and frequency. I like what others have said about higher reps and lower loads not necessarily helping, the added volume might increase inflammation. I would suggest for example is to keep a "heavy" squat type movement in the routine and do say just 2 heavy sets of 5 once a week. I might be enough to keep and sometimes even increase your strength. Choose a squat type movement that causes the least pain. It's surprising how little volume you need for strength. If lower back is causing issues don't do a ton of bent over rows but choose a chest supported row instead, so as not to add irritating volume to your routine.
I was at my strongest after 40 (in my profile pic, I was lifting just once a week). Then covid came. Now at 48 I'm as strong as ever on some movements but not at peak in whole body moves, but not giving up.
I bought naproxen yesterday for my lower back, already feeling better :D
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Ibuprofen is aweful for the gut.
Do you mean deadlifting once a week or only weight lifting once a week?
At 48 are you on trt now or still doing cycles?
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Ibuprofen is aweful for the gut.
Do you mean deadlifting once a week or only weight lifting once a week?
At 48 are you on trt now or still doing cycles?
I was lifting just once a week, deadlifts and a couple of other movements, could be a pulldown, hamstring curl plus calves. I was letting gear do the work/maintain and even increase strength. Now I'm doing test plus a little something extra sometimes, have different things in my shoe box I keep for gear. But now I lift a little most days :D
Ibuprofen can be tough on the gut. I found that if I take omeprazol with it from the first dose I can use it for a couple of weeks without problems. This naproxen I just started sometimes gave me extreme gut pain back in the day, like thinking I was dying. My old training partner used diklofenak one day for more than two decades straight, his liver and kidney values were normal. He was riddled with injuries but just kept lifting through everything, being a comp powerlifter.
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What the hell my girlfriend is stronger than that.
At least I'm honest
They were wide stance ones
I'll work up to a buck 35 for 6 (if I can go that high 😂😂😂) and just stay there
Gotta keep my 27 inch ballerina waist and I can't afford to gain much more weight seeing as I gotta by within sticking distance of making the 148's
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Never start doing bench presses, squats, deadlifts, and overhead presses in your life... just machines, cables, and dumbbells.
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I was lifting just once a week, deadlifts and a couple of other movements, could be a pulldown, hamstring curl plus calves. I was letting gear do the work/maintain and even increase strength. Now I'm doing test plus a little something extra sometimes, have different things in my shoe box I keep for gear. But now I lift a little most days :D
Ibuprofen can be tough on the gut. I found that if I take omeprazol with it from the first dose I can use it for a couple of weeks without problems. This naproxen I just started sometimes gave me extreme gut pain back in the day, like thinking I was dying. My old training partner used diklofenak one day for more than two decades straight, his liver and kidney values were normal. He was riddled with injuries but just kept lifting through everything, being a comp powerlifter.
I use etoricoxib or celecoxib, anti-inflammatories which are COX-2 inhibitors, they are selective anti-inflammatories and have a much reduced effect on COX-1, if at all, which is what causes gut issues.
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Mods, can we move this thread? It is clearly bodybuilding related.
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At least I'm honest
They were wide stance ones
I'll work up to a buck 35 for 6 (if I can go that high 😂😂😂) and just stay there
Gotta keep my 27 inch ballerina waist and I can't afford to gain much more weight seeing as I gotta by within sticking distance of making the 148's
135. see how much easier your life would be?
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Haney's claimed lack of injury may be due to his natural structure and genetics.
Many of the old school guys have had hip replacements and shoulder surgeries.
His assertion that old school 70s and 80s bodybuilders did not have injuries is false but they did not get the same high frequency of pec tears as todays, likely because of excessive and constant drug use which makes muscle strength rapidly exceed connective tissue strength.
Modern bodybuilders often go on drugs right away before having built up connective tissues.
Haney doing the behind neck press with 225 and suicide grip:
https://thebarbell.com/lee-haney-workout/
(https://thebarbell.com/wp-content/uploads/2022/07/Lee-Haney-workout-3.jpg)
“I’ve always gone behind the neck for pullups, pulldowns, and shoulder presses, and I’ve never had any shoulder problems. I go to the front on those exercises, too, but it actually feels more comfortable to me to go behind the neck than in front. And I think the contraction in my inner traps is a key reason for my upper back thickness.”
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I did squats to parallel or slightly less
Got 90 pounds for 6 and that was near failure 😂🤣😂🤣😂🤣
Fine.
If you did 5-8 sets of 3 each week, then added 5lbs each time, you'd be at 150 early fall. 200+ by year's end.
I tore a pronator muscle in my arm, and decided to reset my squat doing this exact thing, going fully down. 5lbs a week has been linear since March, and the only supplemental work I'm doing is some slant board goblets, and reverse hypers. I'll ride it until it stops.
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Fine.
If you did 5-8 sets of 3 each week, then added 5lbs each time, you'd be at 150 early fall. 200+ by year's end.
I tore a pronator muscle in my arm, and decided to reset my squat doing this exact thing, going fully down. 5lbs a week has been linear since March, and the only supplemental work I'm doing is some slant board goblets, and reverse hypers. I'll ride it until it stops.
I don't mind doing them but there's 2 things I'm concerned bout with them
1. Making my waist thicker and wider (I've asked a few on the Tube bout this and they said it's not gonna happen, both Haney and Bumstead and they had very small waists)
2. Can't afford to gain much more weight as I gotta stay within striking distance of the 48's I know I can make it from 57 and my limit is most likely somewhere between 60-62 now I'm 55 at 6-7% so 60-62 at 4-5% would give me room to add 7-9 more pounds of lean dry tissue
Also I gotta find out if you can weigh in the night before, some meets only have the weigh in 3-4 hours before and if that's the case I can weigh somewhere between 53-55
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I don't mind doing them but there's 2 things I'm concerned bout with them
1. Making my waist thicker and wider (I've asked a few on the Tube bout this and they said it's not gonna happen, both Haney and Bumstead and they had very small waists)
2. Can't afford to gain much more weight as I gotta stay within striking distance of the 48's I know I can make it from 57 and my limit is most likely somewhere between 60-62 now I'm 55 at 6-7% so 60-62 at 4-5% would give me room to add 7-9 more pounds of lean dry tissue
Also I gotta find out if you can weigh in the night before, some meets only have the weigh in 3-4 hours before and if that's the case I can weigh somewhere between 53-55
You won't gain weight from doing this and your waist will be fine.
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You won't gain weight from doing this and your waist will be fine.
Dude you're better than this.
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Dude you're better than this.
I realize who I'm talking to lol.
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You won't gain weight from doing this and your waist will be fine.
Yep and like I've said before my ability to gain lean dry muscle is dismal
Was running 700 test and eating 200 grams of protein and 2700 cals
Nothing, Nada, ZILLICH, sweet fuck all
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Hard to give advices without knowing exactly how you train now.
Detail your current training.
I can assure you that if you train light you will lose strength which is very important to hold on to as you age and also very difficult to regain.
Peleton bike or treadmill 4 days a week with no actual set day except I take Mondays off of working out altogether.
Tuesday legs
Squats
Extensions
Curls
Leg press
Sissy squat or lunges
Wednesday chest
Stretch class 45 min
Bench
Incline dumbbell bench
Dumbbell bench
Dumbbell fly
Decline sometimes
Thursday back
Pull ups
Dumbbell rows
Pull downs
Seated rows
Pullovers sometimes
Saturday shoulders
Four exercises all dumbbell(front, side, rear, overhead press) only up to 25lb
I don’t do any biceps or triceps, I feel they get worked out back and chest.
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Yep and like I've said before my ability to gain lean dry muscle is dismal
Was running 700 test and eating 200 grams of protein and 2700 cals
Nothing, Nada, ZILLICH, sweet fuck all
You act like we haven't seen you mention this 1000x.
Anyway, looking forward to seeing you never compete in the comp.
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Well, you are doing nothing crazy.
My inclination is you are doing too much volume.
Drop down to this and see how you feel:
Cardio as desired but not everyday and not too exhausting.
Legs & back:
Leg xtensions
One type of squat or leg press
Leg curls
One back pulling exercise
One rowing exercise
Standing calf raise
Rest day
Chest & Shoulders:
Low incline bench press
Dips or cable low fly
One overhead pressing exercise
Rear delt laterals
Seated calf raise
Rest day
Repeat sequence
So example:
Sun-Tues-Thurs-Sat-Mon-Wed-Friday-Sun-etc or M-W-F and weekend off.
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You act like we haven't seen you mention this 1000x.
Anyway, looking forward to seeing you never compete in the comp.
Hahaha
I will because this is a real sport with obvious metrics to compare (ie. You either pressed 300, or you didn't ) unlike BB which is judged subjectivity
I competed in bench comps when I was in my 20's this fella was my coach
I recently contacted him on Instagram and he ignored me
Fuck him
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Hahaha
I will because this is a real sport with obvious metrics to compare (ie. You either pressed 300, or you didn't ) unlike BB which is judged subjectivity
I competed in bench comps when I was in my 20's this fella was my coach
I recently contacted him on Instagram and he ignored me
Fuck him
I have no doubt what you've done in the past.
Just like I have none that you will not see this through.
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Just a few things I done lately that helped
Doing a set of machine flys and a set on the pullover machine before any pressing and shoulder feels loads better
Had to go narrower grip on flat bench pressing
Dropped barbell squats and do high rep hacks, pendulum and leg press and main quad work, added benefit legs are best they ever looked since the change
Replaced conventional deadlift with stiff leg deadlift off a 4 inch block
Never training quads without hamstring and calf movements first to warm knees
Doing these still can train fine without those little niggles that get as we age causing issue
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stop lifting heavy, just do a pump workout and take some test, you will look and feel much better and you wont hurt yourself
Basically all the advice required, you can even train more frequently as the workouts whilst intense are no where like you could do when younger and stronger. I train body parts more frequently now as the workouts are not heavy and are more pump type, has helped me keep the mass from younger days without adding injuries. Blew three cervical discs out getting too or realising this position, best you do it without the major injury.
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Peleton bike or treadmill 4 days a week with no actual set day except I take Mondays off of working out altogether.
Tuesday legs
Squats
Extensions
Curls
Leg press
Sissy squat or lunges
Wednesday chest
Stretch class 45 min
Bench
Incline dumbbell bench
Dumbbell bench
Dumbbell fly
Decline sometimes
Thursday back
Pull ups
Dumbbell rows
Pull downs
Seated rows
Pullovers sometimes
Saturday shoulders
Four exercises all dumbbell(front, side, rear, overhead press) only up to 25lb
I don’t do any biceps or triceps, I feel they get worked out back and chest.
Very high probability that your form is off. A tweak on your form could alleviate the pain in your knees and shoulders. I'm surprised sometimes how many people have lifted for years with slightly off form or just plain bad habits.
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Differences in my workouts at 50 compared to younger days:
1. The weights have dropped
2. Deadlifts and squats aren't in my program any longer
3. Warm up sets. Lots of warm up sets.
Still love the gym and am happy to still be able to train
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Differences in my workouts at 50 compared to younger days:
1. The weights have dropped
2. Deadlifts and squats aren't in my program any longer
3. Warm up sets. Lots of warm up sets.
Still love the gym and am happy to still be able to train
1 and 3 are the same, but #2 have increased the volume of those two lifts.
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With the higher volume, are you increasing reps, sets or both? Thanks
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With the higher volume, are you increasing reps, sets or both? Thanks
5 to 8 sets. 2-4 reps
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I turned 40 last November and have no issues. But one thing I do believe that has contributed to that is that I cycle my workouts. I have posted a more detailed explaination a couple of times before, but the gist of it is that train heavy Jan - March very similar to the program that Phil Hernon taught and sold, then I add more volume and slightly up the reps from April to the end of October. November and December, I don't train. I mean, I remain active - doing a lot of walking and riding my bike extensively along the beach since the weather is nice. And some flexibility work and soft tissue work from the ART that rents out of my wife's office, but no direct weight training.
One of gifts we received from friends at our wedding last month was a gift book of 20 sixty minute passes to this StretchZone business. Where they do assisted stretching and such. I've never been but looking forward to it.
I'll try to find a prior post.
You’re only 40? I assumed you were much older. You were hanging out with Lee Majors in your mid 20s?
The long time boyfriend that Farrah Fawcett caught Lee with and lead to their divorce used to have a second home four houses down from me. He lived a little above Atlanta most of the year and would come down during the winters. Despite discovering he and Lee had been fucking for decades, Farrah was still very close to him and would visit him here often. (They were very good friends while she was married to Lee and unaware he and Lee had this long term fling going on.) The first year I moved here and was looking at my house that I eventually purchased, he and Farrah came walking up the street. The realtor remarked "Oh, Farrah Fawcett is back in town". She was completely unrecognizable by then. I saw them a few more times that winter. and then they left. She died the next summer in 2009. I got to know the guy a bit better and he gave me a copy of the book he wrote about his adventures in Hollywood with Lee and various other Hollywood stars. The book is completely hilarious. He brought Lee by a few times and I ran into them around town, and they came to my Christmas party one year. He was nice but a bit of a drinker. I never saw Lee again after that. I still saw my neighbor occasionally. My neighbor sold his house in 2012 and the last time I saw him was at St Tropez in 2018.
Lee once said that his secret to staying in shape was doing 2 hours of tennis every day following a breakfast consisting of Coca Cola and Obenix. He said he tried coke with Farrah but hated it and when he learned Farrah had hooked up with Ryan after she left him, he knew it was only a matter of time before drugs ruined her.
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Go as heavy as you can for 10-12 reps in perfect form with short rest periods.
Leg Presses and Hack Squats for high reps.
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You’re only 40? I assumed you were much older. You were hanging out with Lee Majors in your mid 20s?
Yes. I just turned 40. I moved to Ft Lauderdale directly after receiving my masters in 2008. I knew Lee through my neighbor. Lee and I never really "hung out". He was just around a few times and my neighbors guest at one of my Christmas parties.
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Go as heavy as you can for 10-12 reps in perfect form with short rest periods.
Leg Presses and Hack Squats for high reps.
10-12 is a great rep range works the muscles good.
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Go as heavy as you can for 10-12 reps in perfect form with short rest periods.
I refuse
Also, happy to see you posting.
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Heath went both ways?
Who knew.
(https://i.pinimg.com/originals/09/11/fb/0911fbf1c43f12af5172b16f60e04319.jpg)
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I refuse
Also, happy to see you posting.
Thanks buddy! ;)