Observations about training after age 40

[gorillahung]

If you've had 10-20 years of training under your belt you will have so many nagging injuries that you have to cut back on "ego lifting". Cut the training poundage and use picture perfect form. You have to worry more about the longevity of your training than lifting incredible poundages. Go with light weights and get a pump. Change your grip on lifts if it makes it more comfortable even if you can't lift heavy. If an exercise hurts too bad, you may have to completely cut it out. I guess the bottom line is do what it takes to stay in the game.

 

[big_boy_1]

It looks like (almost) only masters/seniors remain on this board LOL! as it's been around since 90s.

First keep an eye on your blood pressure.
Take BP meds and blood thinners if needed (prescribed by a dr)

Second only do high rep (20?) sets for now.

Third get your T checked and if it's too low get on HRT.

Fourth hit on all young and insecure chicks in the gym (and elsewhere) while you can.
You have less than 10 years left before you look like complete shit.
At least your face does.

 

[stevesmi]

I agree.. things start changing as you get near 40.. that's why pro athletes RARELY make 40.. usually they start falling off in their early 30's

you have to train smarter.. take time off when needed, take a less is better approach. injuries outside the gym are going to add up, car accidents, etc. poor posture with desk jobs.

 

[gorillahung]

I took 2 weeks off in a middle of a cycle because my shoulders just couldn't handle it. I never would have missed gym time on a cycle when I was in my 20's.

 

[karateguitar]

I had started back on weight training about 1990, I used weights in high school for football and track. But it became fully "Body Building" to me, as that bug hit me hard! I was 37 then, and by the time 2001 came around, when I was 48, I was at my most muscled of my life!

I had gone extreme at times; 10 sets of 10, but I did it too often, Overtrained! Then I went with higher reps, with 2 or 3 body parts per day, and I had switched them up at times, bi's with tri's, tri's with chest and shoulders, etc.

But by time I turned 48, I only worked out twice per week (maybe it was a 6 day week thing), and I changed it up by warming the body part up, going Heavy (heavy for me) for 6 to 10 reps, and I THINK I only did 3 sets. Then the next time on those same bodyparts, 6 or 7, 8 days later, I went higher reps, 15-20, yet low or medium weights. I was no longer overtrained, I had great energy, as for some of that time I walked about 3 miles a shift at work (Campus Security). I really was at my most muscled at 48, because by then, I wasn't at the Campus job, and I just laughed at people who said you always have to go heavy, you always have to do many sets, etc.,etc.; yet I did it by doing less. I was not on gear, I did take the legal hormones back then, but I felt like they didn't work, but possibly they did.

But then my back started, nothing to do with weight training, the Docs actually said that probably kept me stronger and healthier before my spinal discs became degenerative, and the chronic pain started early in 2002, and has increased every year since then, so of course no more body building, at least what I did; I use Power Bands when my body can handle it.

So in my case, I actually got better in my mid 40's! And with lower sets and reps, and actual weight!

 

[Philpot]

Hi, i am in same boat nearly
I used to train when i was 23 to 24,
Started just about year and 10 months ago again. On approx 130 mg t cyp a week, hrt sunce month before i started training again
I am 44 and as Gorrilahung said
The injuries is becoming a problem
Wrists
Shoulders time to time
Elbows, and now i have tendonisis i think for last 4 months
Not so easy anymore
I heard anavar is good for over 40s is that fairly true, in not too big doses

Philip

 

[ALIN]

My training has definitely changed now I'm in my mid 40's
Over the last two or 3 years I've noticed the changes happening in my body.
You have to train MUCH smarter to avoid injuries.

 

[Bobaroman]

I'm 55 now. All natural except for creatine for those who think even that is cheating. I've hit personal bests in 1RM in almost all areas over the last year or so. I'm at the highest level in my life on core strength, I got 25 dragon flags in one minute. I am still running sprints for an hour and a half almost every Sunday morning. Injury rates are about the same as when I was younger. The difference? Smarter, know when to back off. I am never going to give up or lay off. Pic from last Sunday after doing chest.
View attachment 139366

 

[H_T_]

Smart for me means basic. Squats, deadlifts, bench press, over head press, barbell row. These 5 I'm always trying to do more in. I use variations of some of them when I feel I need a break. Arms, abs, calves almost get nothing because I feel that if you have enough left to be doing them, you didn't give your best to what counts.

Also, smarter means just that. For years I did zercher squats, for example. I stopped bc I think putting hundreds of lbs. in the crook of your arm, which wasn't designed to carry things that way, is a bad idea.

I added loaded carries as a compromise between lifting and cardio. Not much better way to get your body worked than to pick something heavy up and walk with it.

 

[gorillahung]

Ironically, when I was sedentary, I had just bought a new house and a new lawnmower. The first time I went to cut the grass I pulled the cord on the mower and felt the worst magnitude of pain ever in my back! When I was younger my best contest deadlift was 501 lbs. and here I am almost crying in pain from trying to start a lawn mower! My doctor put me on a daily regimen of hydrocodone for 9 months. Once I started training again, my back pain disappeared! In fact, last week I deadlifted 415 lbs. I know it's not a world record but considering that I just started training the deadlift again last fall, I don't think it's too bad. I weigh in the 185-195 lb. range.