For my brothers 45 and older or any thoughts on the matter

[myt1]

Reason why sucks, but I didn't train for a good bit and got really out of shape around 37.  When I finally got back into it, I checked my ego at the door and did really high reps for the first time in my life.  A big part of the reason I progressed so quick was muscle memory, but it showed me how stupid it was to risk injury and mess up my joints for so many years when I was young.  You can grow doing sets of no lower than 10-12.  Just change around the exercises, pick up the tempo, and use shock techniques (for instance train legs 2 days in a row twice in a week every couple of months)

[Humble Narcissist]

very confusing thread.

what's the goal here? people train for different reasons and goals

Doesn't matter which you are training for as gains don't continue for strength, size or endurance.  No one keeps getting better continuously.  People train and then stop training and lose the gains.  When they start training again and gain back the strength/muscle lost they say they are gaining.  Bodybuilders and lifters are truly delusional.

[Kwon]

Haven't trained seriously in years!

[Tapeworm]

Train smarter not harder. 

I disagree.  What constitutes 'training smarter' is always up for debate, but there's never any doubt whether you trained harder.

[dan18]

I disagree.  What constitutes 'training smarter' is always up for debate, but there's never any doubt whether you trained harder.

good form
reasonable weight
eat the best you can
be consistent with training its not magic and yea genetics plays a big part you can take the same two guys weight size put them on the same feeding schedule and training plan after 3 month both look completely different

[chaos]

I still love going heavy 6-8 reps but lets be honest its hard to keep tight after a certain age I keep a good diet so it helps im 220
so ive been going heavy one week then high reps the next week and it seems to work well feel tighter and pumped all the time...
I Will use chest as a reference

heavy week
incline DB
1' 70S WARM UP 15 REPS
2' 75S 10 REPS
3'85S 8 REPS
4;95S 8 REPS
5 100 6 REPS

FLAT DB REPETE INCLINE WEIGHT THEN FLYS


LIGHT WEEK  INCLINE
1]60S 15 REPS
2]65S   12 REPS 
3]70S   10 REPS
5]80S   10 REPS

INCLINE FLYS 4 SETS

FLAT REPETE INCLINE WEIGHT

6-8 is heavy? Should be doubles or triples for heavy week

[tommywishbone]

Learn to type.

Learn to spell.

Learn to release the cap lock.

Learn what the various punctuation marks are for.

Get back to us in a few years.

[DooM_]

Top set of 45kg dumbbells not exactly heavy for 220 bw. But not terrible I suppose.

I prefer to do warm up and then work down in weight rather than up. So you lift most possible reps with heaviest weight.

because most gyms have dumbbells going above 45 kg's . . . 

[dan18]

Learn to type.

Learn to spell.

Learn to release the cap lock.

Learn what the various punctuation marks are for.

Get back to us in a few years.

There is always one dick on the board who cannot contribute to a conversation

[chaos]

There is always one dick on the board who cannot contribute to a conversation

True, but we accept you as you are.

[myt1]

True, but we accept you as you are.

He swings....it's going, going, .....gone!

[tommywishbone]

True, but we accept you as you are.

   I'm just F-ing with you D18.  I don't talk sass to anyone. 

Train heavy as long as you can, because the day will surely come when your strength & power will subside and it will not return.

[Humble Narcissist]

I disagree.  What constitutes 'training smarter' is always up for debate, but there's never any doubt whether you trained harder.

Once you hit your peak after 1-2 years of training as an adult training harder will do nothing but cause injuries and burnout.

[Tapeworm]

Once you hit your peak after 1-2 years of training as an adult training harder will do nothing but cause injuries and burnout.

Idk if I buy that.  Capacity for work increases so if you can stretch it without breaking it (admittedly, that involves training smart) you're going to improve in some way.  Besides, hardly anyone is solely a bodybuilder, concerned only with hypertrophy so they're going to tailor their program to their goals.  Gains could come in improved speed & power, anaerobic and aerobic endurance, functional movements which aren't traditional lifts (I want to get rings and train to hold an Iron Cross, for example).  I just can't believe that 2 years of training leaves no room for advancement, but even if it does you haven't trained for everything so there are plenty of worlds left to conquer.

I'm not advocating training like a brain dead gorilla, and I'm not making any claims about being Mr Hardcore and giving 100% every workout.  I just don't like knowing I left too much in the tank.

[Humble Narcissist]

Idk if I buy that.  Capacity for work increases so if you can stretch it without breaking it (admittedly, that involves training smart) you're going to improve in some way.  Besides, hardly anyone is solely a bodybuilder, concerned only with hypertrophy so they're going to tailor their program to their goals.  Gains could come in improved speed & power, anaerobic and aerobic endurance, functional movements which aren't traditional lifts (I want to get rings and train to hold an Iron Cross, for example).  I just can't believe that 2 years of training leaves no room for advancement, but even if it does you haven't trained for everything so there are plenty of worlds left to conquer.

I'm not advocating training like a brain dead gorilla, and I'm not making any claims about being Mr Hardcore and giving 100% every workout.  I just don't like knowing I left too much in the tank.

1) what does train smart mean?

            2) almost everyone trains completely for hypertrophy with competitive athletes being the exception.

            3) Please give an example of someone who has increased muscle size, speed or power continuously for decades.

[myt1]

Once you hit your peak after 1-2 years of training as an adult training harder will do nothing but cause injuries and burnout.

I have to disagree on that bro.  I mean, I'd go along with that if you're talking about a regular gym-goer, but not for someone doing powerlifting or bbing type training.  I think there's a good 5-10 year window easily (depending on starting age) where one can still make good to great gains each year.  Adding gear can extend the amount of time.

I do agree with you on the injuries and burnout though.  If you make it to 25 without any major or nagging injuries that stay with you for life doing lifts of less than 6, you need to thank God for your good fortune and switch up how you train.

[Tapeworm]

1) what does train smart mean?

            2) almost everyone trains completely for hypertrophy with competitive athletes being the exception.

            3) Please give an example of someone who has increased muscle size, speed or power continuously for decades.

"Train smart" is hard to define.  That's why I was saying originally that you can hope you're training smart but you know absolutely if you're training hard or not.

Most people want to look good, feel good, and perform well.  I don't agree that almost everyone is interested exclusively in hypertrophy.

Clearly no one improves forever in a single aspect, like hypertrophy.  I'm not saying that.  I'm saying train hard anyway.  Not so hard you get injured, but train like you mean it.  If you don't mean it then why are you training at all?

I just can't be signing on with a nihilistic training philosophy which says there's no point anyway so you might as well just train half assed.  It's just like anything.  If you're passionately engaged in what you're doing then your effort will pay dividends later on.  If I'm wrong about that then what have I lost?  The extra 5% effort I didn't have to expend?  I'm fine with that.

[Humble Narcissist]

"Train smart" is hard to define.  That's why I was saying originally that you can hope you're training smart but you know absolutely if you're training hard or not.

Most people want to look good, feel good, and perform well.  I don't agree that almost everyone is interested exclusively in hypertrophy.

Clearly no one improves forever in a single aspect, like hypertrophy.  I'm not saying that.  I'm saying train hard anyway.  Not so hard you get injured, but train like you mean it.  If you don't mean it then why are you training at all?

I just can't be signing on with a nihilistic training philosophy which says there's no point anyway so you might as well just train half assed.  It's just like anything.  If you're passionately engaged in what you're doing then your effort will pay dividends later on.  If I'm wrong about that then what have I lost?  The extra 5% effort I didn't have to expend?  I'm fine with that.

You don't have to train hard to mean it.  You can train pretty easy and maintain a good body.  A good example for lifetime training would be using the Charles Atlas principles with weight training.  Train don't strain and do something everyday.  Get a great pump in your muscles daily and eat right.

[dan18]

  I'm just F-ing with you D18.  I don't talk sass to anyone. 

Train heavy as long as you can, because the day will surely come when your strength & power will subside and it will not return.

So was I never take shit to heart its all in fun if you do you wont last around here

[dan18]

LOL, wtf, it's getbig.

I'd  suggest that you consider some pre-exhaust super sets on your lighter wt pump days.

Try doing cable crosses with DB presses in back to back-superset fashion.

Thanks pal I do all of that im 52 been training for years I like also flys in between pressing movements