Question for older getbiggers

[CalvinH]

You won't gain weight from doing this and your waist will be fine.

Dude you're better than this.

[Grape Ape]

Dude you're better than this.

I realize who I'm talking to lol.

[dj181]

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

[Irongrip400]

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.

[Grape Ape]

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.

[IroNat]

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.

[dj181]

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

[Grape Ape]

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.

[Henda]

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

[honest]

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.

[chaos]

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.

[Thebends]

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

[Grape Ape]

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.

[Thebends]

With the higher volume, are you increasing reps, sets or both? Thanks

[Grape Ape]

With the higher volume, are you increasing reps, sets or both? Thanks

5 to 8 sets.  2-4 reps

[Dave D]

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.

[wes]

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.

[LurkerNoMore]

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.

[Donny]

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.

[Grape Ape]

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.

[IroNat]

Heath went both ways?

Who knew.

[wes]

I refuse

Also, happy to see you posting.

Thanks buddy!