+ 1 Strength training modifications as age?
Noticed as I’ve gotten older my workout routine may need to be modified some. Too much intensity continues to aggravate ongoing injuries and somewhat taxing at times. Intense volume helps me to maintain muscle though. My schedule is 6 days per week (Wed. off day) - 3 days each for upper and 3 days for lower (alternating days, hit each muscle group in that split, do compound and isolation work). Approx 8 exercises per session, 4-5 sets, and 8-12 rep range. Use moderate weight using free weights, machines, and cables (higher reps/lower weight has not worked well). Warm up and cool down exercises/stretches each session. Diet is really good and consistent (take vitamins, bcaa's, etc.); sleep is adequate. Side note, I have a high metabolism so very limited cardio. What have other’s done (i.e. exercise volume, routine) to continue to improve their physique but also reduce ailments as they’ve gotten older? Thanks in advance.
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KonstantViktoryBuild an orgone accumulator and aquire the technology of jew click fed remote. Then go inside and lift something that can't possibly be physically manipulated to the scales of gravity. Then double check with the shape shifters of creation that those scales remained consistent inside of said orgone accumulator and that there was no jew fed click remote technology manipulation. Now you can finally understand "starting strength" and from there "strength standards"
KonstantViktoryI honestly don't care about what fed magnet or private gym electromagnet is operating on what field of charge in whatever clanky tin or violently heavy and oversized plate account.
It's all a joke at this point. I just lift the weight and hit the desired rep ranges with good form. Powerlifting and "strength measurements" always will be and always has been an attempt at localized scan scams of retards who don't understand the underground truth of these events. It's pointless to care beyond being able to control, complete, or comply. There is no competition for me. I just lift.
I don't use free weights much. Almost all machines now. I'm 38
, a bit young but I've beat my body up good
Well because I'm a stubborn shit I refuse to lift anything but heavy still, although I do a lot more training at 85% of 1RM than 90% now purely because I've found I get better results from it and at the same time it doesn't knock the hell out of your CNS for days on end. I still like doing Maxes though and I guess the day I don't I'll stop powerlifting. What I do find is I have to adhere to nutrition much more rigorously if I still want good results - getting enough Whey, Collagen, EAA's and Casein is a must nowadays to get rid of soreness where as in the past I could heal on much less, probs because I ran heavier compounds too. Have to make sure I get 9 hours sleep every night and extra rest days are thrown in much more often too, I would rather train 2 on and 1 off but just can't anymore and still progress.
Yes, that stubborn shit is also a problem as you age.
Ive gotten to be similar. NO more deadlifts. I saw more injuries then positives from them. Benching I go much lower. Id always hurt shoulder or triceps trying to push it to the limit. Sometimes your ego gets you and I have to check myself and be like what am I trying to proove? People at my gym don't give a crap. Wife doesn't give a crap. I look good I feel good. who cares then. As long as I lok good, im healthy, i feel good and can play with my kids. I need to check myself at the door. If I was 25 that would be one thing but im not.
I reduced both volume and intensity to work around the injuries. I've also noticed that as I get older, I don't have to lift as heavy or as hard to maintain a decent physique. I attribute that to years of conditioning, my body knows being in shape more so than being out of shape