Question for older getbiggers

[Irongrip400]

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.

[joswift]

stop lifting heavy, just do a pump workout and take some test, you will look and feel much better and you wont hurt yourself

[Donny]

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

[Humble Narcissist]

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.

[Donny]

I like DB Squats

[B_B_C]

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

[Grape Ape]

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.

[Irongrip400]

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.

[Grape Ape]

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

[Donny]

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/

[LurkerNoMore]

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.

[Lartinos]

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.

[LurkerNoMore]

Ok, here it is.  I'm really am not Matt C.

---

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.

---

[MajorDomo]

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.

[IroNat]

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.

[Grape Ape]

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.

[Donny]

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

[Flexacon]

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.

[beakdoctor]

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.

[_bruce_]

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.

[Donny]

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..

[Grape Ape]

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.

[Donny]

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. 

[IroNat]

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.

[LurkerNoMore]

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.