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

[dan18]

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

[mwkcronin]

  Cut back the number of sets.  That way you can continue to go heavy each week.  Also, if working out 4 days a week, consider 3.  Train smarter not harder.  Doing more sets than actually needed does nothing, especially if you are natural, or in your 40's or older.

[Marty Champions]

  Cut back the number of sets.  That way you can continue to go heavy each week.  Also, if working out 4 days a week, consider 3.

Doing less work wont make him carry more muscle never has worked

[dan18]

 Cut back the number of sets.  That way you can continue to go heavy each week.  Also, if working out 4 days a week, consider 3.  Train smarter not harder.  Doing more sets than actually needed does nothing, especially if you are natural, or in your 40's or older.

4 work sets are not a lot plus the only thing that gets worked twice a week is abs bis tris

[Thin Lizzy]

Progressive is the way to go compound lifts:

15/12/10/8/6/12

[dan18]

Progressive is the way to go compound lifts:

15/12/10/8/6/12

ive done it all after years of training just trying this and so far its good feel pumped all the time and tighter even at 220

[dan18]

haahaahah 173 views if its not a thread about a homeless man penis and a burger you get very little replies goes to show who trains and who likes the cock

[Pet shop boys]

Doing less work wont make him carry more muscle never has worked

How old are you ? and how long have you been working out ?


WoooSHHHHHHHHHHHHHHH

[robcguns]

Doing less work wont make him carry more muscle never has worked

I can hosnestly say I was my biggest naturally when I was doing just 5 sets per body part once a week.

[robcguns]

haahaahah 173 views if its not a thread about a homeless man penis and a burger you get very little replies goes to show who trains and who likes the cock

Hahaha So true

[dan18]

I can hosnestly say I was my biggest naturally when I was doing just 5 sets per body part once a week.

correct for chest yes 1 good warm up 5 work sets

[funk51]

an actual thread about bodybuilding. .......... i like the progressive idea sets of 15-12-8-8-8-12. or 12-8-5-5-5-5 for strength

[dan18]

an actual thread about bodybuilding. .......... i like the progressive idea sets of 15-12-8-8-8-12. or 12-8-5-5-5-5 for strength

who would think it a BB board talking about lifting 

[Henda]

Still 10 years off 45 but pretty beaten up physically in the knees shoulders and hands/wrists/thumbs (mainly from work not training) and have found 3 sets for 5 but with only a minutes rest between sets is a good balance between still lifting relatively heavy (for me not in general) but reduces the weight enough to give the joints a bit of a break. Bulk of my training is 3 x 5 per excercise with the same weight rarely training to failure training to failure every session burns me out in just a few weeks these days

[Humble Narcissist]

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

Cut the workout in half and you won't see any change in physique.  Double the workload and you still won't.

[Conker]

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.

[dan18]

Cut the workout in half and you won't see any change in physique.  Double the workload and you still won't.

Im aware of that its the perfect amount ive done BB shows in the 90s AAU ive been training along time I always find that changing up the routine is needed

[Humble Narcissist]

Im aware of that its the perfect amount ive done BB shows in the 90s AAU ive been training along time I always find that changing up the routine is needed

For gains or maintenance?

[dan18]

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.

100s is more than needed its all in the work up and yes ive often done a good warm up then started at 100s and worked down nothing new just warm up good

[dan18]

For gains or maintenance?

gains the work out I posted is just one of many I use after so many years ive got some good mix ups.. that was just one example

[Humble Narcissist]

gains the work out I posted is just one of many I use after so many years ive got some good mix ups.. that was just one example

It is not possible to make gains for over a decade.  Changing things up is good for the mind to keep you interested but it does nothing to make gains keep coming.

Read articles from this website:  http://nattyornot.com/

[dan18]

It is not possible to make gains for over a decade.  Changing things up is good for the mind to keep you interested but it does nothing to make gains keep coming.

Read articles from this website:  http://nattyornot.com/

shape yes not size if that were the case anyone training for over 15 years would be 2x the size of any pro...that's like saying you have to go heavy all the time and increase the weight every week to grow not true

[Coach is Back!]

https://www.instagram.com/p/BsKAFM4ATu-/?utm_source=ig_share_sheet&igshid=1kyh1n77xg1uz

[Humble Narcissist]

shape yes not size if that were the case anyone training for over 15 years would be 2x the size of any pro...that's like saying you have to go heavy all the time and increase the weight every week to grow not true

Yeah, I laugh when lifters say they have made consistent gains for 20 years.  When I started lifting I doubled my bench press in a month.  If I made consistent gains since then I'd be benching planet Jupiter.

[ratherbebig]

very confusing thread.

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