Heavy Weight Low Reps For Older Lifters - Starting Strength Radio Clips
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- เผยแพร่เมื่อ 26 ม.ค. 2021
- Rip explains how a bunch of volume is bad for older lifters.
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I’m 64 and have been training all my life. The best advice I’ve gotten is that your #1 priority as an older lifter is to NOT hurt yourself. Sometimes it’s tough to limit yourself when you’re an experienced older lifter. You want to push it, but then the next day you have pains that aren’t related to sore muscles. When you’re older, you have to lift smarter and pay more attention to what your body is telling you.
Amen I’m 64 and I still have to relearn this truth occasionally.
This is my mindset every day.
At 50, I just tell myself, I'm not competing, no one cares about my numbers, I'm presumably doing this to be less fragile and not more fragile. I don't need to murder myself.
exactly - when i hit 50 i knew i wasnt trying to prove anything to anybody - i very rarely try anything that is heavy for me in any type of exercise - at this point it mkakes more sense to me & winds up feeling better the next day to just add another set --
My motto is push yourself. Don’t hurt yourself.
65. Lifting heavy. Deload every 4th week. I'll do it till I can't.
At 73, I'd observe, that any guy who already thinks of himself as old at 47 it's a pretty sad case.
I'm 33 and people my age think they're old and use it as an excuse not to lift like I do. It's pathetic.
@@LV426Survivor I see people on social media being all "It's my 30/40th birthday, I never thought I'd live this long" and I'm like "you grew up and still live in a safe suburban area and have no disabilities what the hell did you think was going to kill you off early?"
Depends on the guy...if he's been a firefighter, cop, or soldier since he's 18...47 might be pretty beat up.
@@yew2oob954 100% correct
@@jeffumbachyou see there was this time at jump school…
Rip is right. I'm 68. When LP reached a plateau I reduced reps for my sets to three with the same weight. After a week of three sets of three I was able to do three sets of four the next week, three sets of five the next week. Then I added weight and reduced the reps to three and worked back up to five reps with the same weight. Seems to work well.
Are you lifting 3 days a week or 2 days?
I’m 72 and basically went to the same program as you! Same results also!
That works at 20 too.
I will be 65 next birthday and have worked out since I was a teenager. This man is correct in his information. I really noticed how my recovery time was getting longer when I turned about 62. I ignored it at first but paid the price by herniating a lumbar disc which took about two months to heal. In the meantime I couldn't stand up straight never mind weight training. All these young guys on TH-cam telling older guys how to workout are full of it. You have to be old and weight train to understand and that's all there is to it.
First, a herniated disc does not heal ever and stays that way. Second, lying down on your back to bench press does not put weight on your back.
@@donaldkasper8346 It was likely what people call a "pinched nerve". An injury to the nerve as it passes through the spinal foramen. The pain can be severe and you can have pain that radiates into the leg and pain that lasts for weeks. A herniated disc causes instability and narrowing and can make this kind of injury more likely. The nerve usually heals over time, sometimes a steroid injection is used to help You can't always bench press with this injury because an increase in intra-abdominal pressure can sometimes aggravate it.
@@donaldkasper8346 It puts weight on your elbows and shoulders and they belong to the same ageing body. As Rip, the guy above and now I am saying, you have to be actually ageing and training to understand. I've never met a man who trains younger than 40 who fully understands the difference.
@@baronmeduse 66 years old, my bench is stuck at 175lbs, but I bench slow drop reps from my max or near max every day in the gym, 5-7 days a week. Yes, I do pull muscles in that they get very sore for weeks and have to take days off, but only shoulders. First, pulled right shoulder over summer, now left shoulder is very sore. When that is done complaining, I go to 185 lb. Oh yeah, pulled muscle deadlifting 185 lb after doing it days at that wt. That was right inside upper leg. That lasted about 3 days. Back to 185, just doing a few lifts for now. What held me back on bench was 20 something trainer yacking constantly about wide grip. He went back to college, I moved my grip in 6 inches each side, head back behind the bar 6 inches instead of under it so narrower lift forearms are vertical, and that shoulder pain just stopped. Left shoulder I think I pulled on deltoid machine, not bench. So far, cannot say aches and pains are old age as opposed to figuring out proper technique for my body size which is very tall with very long arms.
@@baronmeduse Yes, bench puts strain on chest, shoulders, and elbows. Okay.
There are three essentials to avoid injury when lifting heavy: warm-up sets, proper form (including concentration), and not lifting for your ego.
I am 66 and have been lifting for 30 years. I cut volume for the majority of the training cycle (Wendler's 5/3/1 - changed from conjugate last year). Deload weeks are volume highs. Recovery is the reason for over 60 folks. It takes more than 24 hours for me so it's two days with one day off and then two days with two days off. This keeps me walking upright and I retain the ability to use my joints :) This is just as Rip explains here - thank you sir!
I'm also 66 and have been in the gym six months. I also do two on, one off, two on, two off.
I try to hit it hard and GTFO. Brief, intense, infrequent. Maybe more important for older folk but good for the younger set also. I see plenty in there who will be there two hours a day, high-volume and half-hearted and likely wondering why they make no gains. We only have so much gas in our neurological tanks,, and if the intensity is high, the volume can't be. I leave after an hour and often am beginning to shake by the time I get home for a post-workout meal.
Sorry you need days and days off. May depend on what exactly you are lifting for wt. At 66, I bench 7 days a week at 155lb and drop reps slowly from that for 30 to 45 minutes. Before time off a month for recovery from eye surgery, I was at 175lb. So I am back to 155lb after a week. Shortly, will go to 165lb, where I was commonly before. I pulled my right shoulder two months ago, it was not getting better, so used the month off to enjoy recovery of the shoulder which prevented higher than 175lb at that time. It was always the arm that would fail. For energy it is called supplemental protein powder in shakes or coffee and creatine.
id agree at 59
If you are really sore so you have trouble sleeping at night, then you take 2 days off. If you pulled something that is just lingering sore, you take 2 days off at a time. Often, stretching out in gym exercise stops a lot of that cramped feeling. Otherwise, you work out as much as you want. Schedule is not determined by days of the weeks. It is determined by soreness. For mild soreness you go to the gym as it won't impact your workout at all. Maybe warm up a bit more, and go at it.
Yes, I'm 60 and Rip is spot on. You simply can't recover and adapt as fast as younger folk.
Hi Iam 60 also no you can't recoup like you used to
I'll be 60 in 4 months. I had to go back to 3 days a week training. And training a specific major muscle group.......legs, chest, shoulders, every 8 days. Calves I do 3 times a week. Same with forearms.
Studies show that recovery is the exact same
Maybe it’s on your mind
"Studies" in exercise science are so often contradictory to widespread experience, that in almost every single case, you have to delve deeply into the study's methodology and criteria to see if even addresses the issue in the first place, let if it was constructed to fit the confirmation bias of the the reviewing "peers" @@Cormac-jd2kx
“If you are not on the platform with an older lifter, you don’t know and you are not entitled to an opinion! “. Fabulous. I’m 59 y/o and training with Nick and, of course, you are right Rip!
Great video thanks for your time and help 😊
Im 56 and have been training for a year. Full body twice a week. I start each set heavy and then decrease weight . My body seems to respond and recover well.
I am 67 years old and still lifting. What you said is absolutely true.
I am 53 lift heavy and am still making Gaines nothing over 5 reps. However I condition the hell out to myself with stairs, skipping, ropes etc..
52 here I lift heavy and am making gains. I d alternate between 5/3/1 and 5x5 The lighter sets leading up to the working sets with the majority of the volume on the working sets seems to work for me. I am making gains strength wise. Plus 30 min of cardio! Seems to work
Had PRs 6 years ago.
Lost 2.5 years during lockdown.
Chasing progress once again and am back on the journey.
Age 61 and in great condition.
I will consider my routine to be working as results are measurable at the present.
I do like to mix in some extra rest days beacause work is very physical.
Good luck to all!
fck lockdown lift at home by a cage at titan fitness lol lost 2 yrs lol wtf
52 year old intermediate here. I went through a powerlifting version of the Texas method last year and had way better than expected gains with heavy singles on intensity day, and reduced volume days (3x5 instead of 5x5). Now on the 4 day Texas method, which is also working well and is sometimes recommended for older lifters. Need at least 8 hours of sleep on this, and plenty of protein.
People are not robots and wt lift ability changes, and seems to cycle on 3 day period. You warm up it goes real well, that is likely a strong day to push your PR. If you warm up all cramped, that is a weaker day, do 3x5 or 5x5 near 80% of max. My bench max is 175 before taking a month off after eye surgery. Back a week I do 155lb every day, which is my safe max. Going to 165lb this week. I did that all the time before surgery.
Ripp is correct. I'm 54 and my squat is going up gradually with 2 sets of three after the warm up sets. No need for more sets. I'll just get too sore. I'm not 20 on D -ball anymore : )
I'm 59 and trying 3 sets of 5 for all except 1 set of 5 for deadlift. Go to gym twice a week, squat, bench Thursday, deadlift, press Sunday. Hong Kong Covid restrictions limit gym time to 45 minutes. Got stuck at 80kg squat, but up to 105kg deadlift, 70kg bench, 50kg press. Would love to squat 2 sets of three and I think I can make that go up much more easily. How did you arrive at this modification? Is there any downside to doing this for a linear progression?
@@ProfJeffreyChasnov I've been lifting most of my life since 14 for one reason or another. ie. competitive body building, sport, general health, etc...So I know my body pretty well. I was getting a bit too sore doing 5 reps. And more than 2 sets for sure. Also I've become a bit lazy. 3 reps seems easier : )
This guy is The Boss. I never tire of listening to him.
Gets alot of hate online because they don't wanna hear about the hard work that rip tries to teach them.
55 and train 4week, standard 4 day split. Was doing 96 sets a week now 84. Thinking about reduction to 72. Cut out accessories, leaving the barbells in. Taking TRT, and cycle some deca for the joint pain.
Absolutely! Just going from a 5x5 program to the starting strength 3x5 program with longer rests between sets made a big difference to this 48 year old. Training is all for nothing if you can't recover between workouts.
Agreed, I do the same with 3 sets of 5 for squat, 3 or 4 minutes rest and 2 work out per week. I just turned 48 this month. I started this program mid November it works very well !
Same experience. Less is more, a novice type program was what I needed but wasn't doing just like you. Practical Programming was a book that educated me a lot. I just wish it had a chapter on when desiring to lose body fat later how nutrition and a weightlifting program might look like then. I think Ben Pollock can contribute on that edition. As they say "Education is important. Lifting is more importanter."
Same here. I'm 49 and I'll be going through a 3rd NLP soon. The 1st I did everything by the book and did squats 3x's per week and my upper body got so tight from all the muscle I got so fast, my stiff tendons weren't catching up so it got to where I couldn't even hardly ever get in the low bar position. When I did the arms hurt so badly I couldn't continue the rest of my work out the pain was so excruciating. I finally got a really really nasty case of golfer's elbow which caused me to have to stop my pulling (chinning, deadlifts).
I then switched to high bar and 3x's per week and that was beating up my knees. I got discouraged and just stopped everything for a while. But I took that time to do a lot of research.
2nd NLP I got smart, just did high bar until I can get the low bar thing straightened out, and only did it 2x's per week. I in fact just did only 2 work outs per week. Progress even with just high bar squats was fantastic! Then COVID lockdowns hit.
So this 3rd what I'm going to do is go through the NLP with high bar, 2x's per week and when time to do heavy/light for the squat, add in box squats for light day. That will save my knees even more and from what I understand (from both SSCs and others) will give me a lot of progress for a long time.
When you're older you have to listen to your body, whether you want to or not.
@@HAL-dm1eh you are right except that you really should get back to low bar squat (Rippetoe squat). Indeed I had tendinitis for months on my left knee cap because I was stubborn and I wanted to stick to high bar squat regardless of my long femur (6 feet height), my lack of hip flexibility. I learned the low bar squat (no choice before giving up the squat). It was hard the first month (had to work on my shoulders flexibility), it hurts a lot BUT at the end after a month I ramped up my squat of 80 pounds within 2 months. Eat and sleep properly even at 48 years old. Stick to 3 sets of 5, take the rest you need, two work out per week. I don’t dread squat anymore, I love it pain free. My knee never bothered me anymore (keep you shin as vertical as possible).
Don’t make me wrong high squat is really efficient as well but for me didn’t work
I’m 77 will be 78 in August been lifting since I was 13 years old . Currently doing push pull leg rest and repeat. I have always lifted at 70 to 85% of one rep max and do 8 to 12 reps and 3 sets per body part . I usually take one week off every 8 weeks . So far I’m able to recovery and never feel over trained . Always get plenty of protein from shakes,4 to 6 eggs ,chicken and lean meat and take in 40 to 60% good carbs each day . I have done Rip’s 5x5 programs and got very good results . I think how you grew up has a big impact on how your body responds to your work out and recovery .
how fast time from 40 go to 78 for you?
61 and definitely overtrained last week. This week, all I can think of is chili, Jack Daniel's, and sleep. 😆 🍲 🥃 💤
You look amazing ❤
@@iFlowWithTheGo Thank you.
Did you know your generation destroyed the future for us millennials and Gen Z’ers?
@@clenjones5748 Hate that for you all. Sure would be helpful if you thought your group had some critical thinkers and problem solvers. Perhaps you could improve your personal perspective by not generalizing and blaming. Strive to be a hero, not a victim.
@@KimTownsel Na your generation has sold out their own children for nice houses and iPhone vlogs.
Rip is pretty awesome (and correct).
Brooks Kubik suggests similar things in Gray Hair and Black Iron
Rips right. I mostly like and do heavy low reps/ 90 % Max weight. But...
I do volume too. I cycle back and forth. I'm doing volume for a month or so to buiild some mass. My bench hit a wall at 330 and my legs need some mass too. So I did 10/10 18,000 lbs of squats last Wednesday and I'm ready to go again tonight. Did bench on monday 10/10 plus flys and I'll be fine for tomorrows- Thursdays bench. Yesterday-Tuesday I did 5/5 double dumbbell pullovers and 5/5 dumbbell rows. Still a little sore. Volume is not for everyone or most at my age.
I'm 67. Started back training at 65. Never benched over 225 in my life till now. I'm stronger than I've ever been. I live alone up in the tenn hills, retired with my own gym room and I've never done steroids or TRT or anything but coffee, tiger balm and a beer.
Your the best guy I follow on TH-cam . I'm 73, Papa Jerry is what the people I love call me.
62 years old. Using Wendler 5/3/1 train two days, rest one day, train two days, rest two days, repeat. Use BBB protocol. Squat/Press, Bench/Deadlift. Works well for me.
I love 5/3/1. All the other cookie cutter programs are too high frequency for me, even when recovery is on point. I've been on and off 531 for a long time.
@@HooDRidEWhiteY I'm 80 and simply can't adapt like I did at 60. I've tried several times. Less is best.
At 52, finally some people on the same page as me. Doing 531 for 4 yrs. Love it. Watching tooo many channels w...GOTTA ADD MORE VOLUME AT EVERY NEXT CYCLE 🤯 . I realized I was beat up, always worrying about WHAT ACCESSORIES TO DO NEXT. I'm staying basic 2-3 exercises per session and I PR all the time, im feeling better daily also.
@@geopwr5077 that's awesome to hear. More power to you and full steam ahead! 💪
@@geopwr5077 Training 3 times a week?
Over 70. Three to 5 reps , increase weight when I do 5 reps x 5 sets. Train 3 off 1, train 3 off 2. Legs, triceps, next day chest , biceps follow with shoulders and back. Switch training routine every 6 weeks. Works for me
Great advice. I'll give it a try starting tomorrow. I'm 63 now and have been lifting weights my entire adult life, and the hardest thing for me is admitting to myself that I need to slow down now and quit doing the same number reps and nearly as much weight as i did when I was 40. I guess it's an ego thing, but the truth is I can still do these routines just fine, but the day-after fatigue ("exercise hangovers") is massive! I've tried increasing my protein intake and getting more sleep, but it just keeps getting worst as I get older in age. Damn. Any more advice you can provide on the topic of "exercise hangovers" is very much appreciated. Thanks so much!
Try creatine. Huge, sustained strength under load to control the wt, and helps after gym to do other things during the day instead of taking a nap. At 66 I work out 7 days a week to lose body wt and get stronger and more endurance. Bench was at 175lb before month off after eye surgery, now in a week back to 155lb. Any day will go to 165 lb. If I cannot do that routine, I will back off, and would have done that after pulling my right shoulder on a lift, but had the month off anyway. So now my lift is balanced and I can go higher. I did not bench younger to know what that max would have been, but I will see if I get to 225 this year. Part is body mass and at 6'5" and 256lb now, this is in range. Lost wt this year from 272, hopefully this will continue.
Have you looked into Mike Mentzers program?
HIT is working very well for me. 67 and five or six workouts a week so I can eat what I want. Feel stronger and more productive in the gym with MM's program.
So are you still nearly as strong as you were in your 40's ? I'm 48 and and still as strong as ever just about but struggling to find a schedule which does not burn me out and lets me progress.
Thank you Rip!
Great advice. Works for younger lifters too. Furthermore, only guys with exceptionally favorable genetics make size and strength gains with high volume, high frequency training. (because they make gains with any training)
I personally have Hashimotos and also work as a first responder and have a young family. I was guided by a Starting Strength coach to do two lifts per workout and have a light day each week as well. The overall volume and tonnage is reduced and I've been able to push further along with strength than i was previously, adding on about 45lb to my 5 rep deadlift and squat, about 30 lb to my bench and 20lb to my overhead press.
And thank you for your service!
How are your results as for muscle and definition?
@@shawndejohn63 I currently weigh about 225 at 5'9". I'm not shredded but I have some obvious muscle definition. Since I made the above post I've lost another 10lb, a couple inches off my waist and have added another 55lb to my top deadlift, 25lb to close grip bench, 15lb to my top press and another 20lb to my top weighted chin up for reps. I've also continued to PR on the C2 rower, assault bike and kettlebell swings for conditioning.
With life stress very high I really like this program because it is hard from an intensity pov and I'm making progress. I feel better than when I was doing a lot more volume work.
For your Hashimoto’s, I suggest trying a carnivore diet of beef, eggs, butter, and salt - that’s it - for a month, and see if that eases your symptoms.
@@shawndejohn63 Currently at 217lb and squat PR this year at 455.
53 year old lifter here, lifting since age 17. I’m going the other way with it. Talking specifically about the bench press: I was benching 135x 20, 185x 10, 205x 10, and finally 225x10. Plateau city. I lived there for years. Dropped the weight but increasing the volume to 20 reps/ set has shot my gains through the roof with zero pain to my joints. Now my last set of 225 is 20 reps. So I dropped the weight again and increased the volume to 30 reps/ set. So far I fail at 225x25, but rest 90 seconds and crank out 5 strict reps. I realize I may be an anomaly, but it works for my body, and I’m a big believer in listening to my body.
I also use this program for biceps and triceps and my arms have never been bigger. (18”).
Thinking about using this program for deadlifts and squats.
Sergre Nubret style
Even I at 20 with various stresses and having physical jobs found that my strongest Squat for example was doing just one heavy triple on a Monday and maybe a backoff set of 5 with a 10% reduction. Same for all lifts. A couple if years ago I got quite far with stronglifts 5x5 but now it's unthinkable. And I'm 20!!! Sleep, stress, etc all factor in of course.
Yeah, strong lifts 5x5 plateaued pretty fast for me. Read Rip's book and started doing three sets of five with warm ups. Then I was able to progress.
Absolutely spot on! However, this principle also applies to lifters of all ages, just more particularly to the older lifters. Basically a HIT principle. Mentzer's quote made famous by Dorian Yates: "you can train harder or longer, you can't do both." You simply can't. I'm 53 and have been using HIT principles in weekly workouts the last 5 years and have seen more gains than in my 20s and 30s when i was using lots of volume and other added fluff workouts.
What does your routine look like then ?
HIT is bullshit.
There is a difference between old and minor limits from age, compared to severe arthritis, severe injuries, limited mobility seniors. I bench 7 days a week because I enjoy it and when I started that, despite all the crap thrown out there, was the only time I started losing body weight, which I want to do. My best bench was regularly 175lb. Now it is 155lb every day coming back after some time off due to eye surgery recovery.
This is gold.
I'm 50 in October, been training since the early '90s with OTS's Serious Growth and Big Beyond Belief programs (tons of volume) but can't handle it nowadays, so how I train now is a hybrid version of Starting Strength and OTS's hyper-acceleration/hyper-adaptation principle which I always got great results from, meaning that:
week 1 is 1 set each of squat, bench, deadlift and press
week 2 is 2 sets each of squat, bench, deadlift and press
week 3 is 3 sets each of squat, bench, deadlift and press
weeks 4-6 (or longer depending on how fast I'm gaining strength) is 1 set each of squat, bench, deadlift and press
repeat indefinitely until goals are achieved
it's a tried and true training concept, give it a shot!
Thanks.
As an older lifter I can confirm the right to say Get Off My Lawn!!!
Damn Hippies 😁
63 here . lower the reps and keep the weight up and increasing
This 58 yr uses a tsp of glutamine powder 30 minutes before and another as I walk out the gym. Works for me and I work out hard.
Absolutely correct. My weekly routine is a three time a week workout. Day one military press, squat, bench press, and deadlift 3 sets 5 reps. Day two same lifts 4 sets for 5 reps. Day three same lifts same lifts 5 sets for 5 reps. I take a one day rest between my day one and day two workout and a two day rest after day three. Day one i only lift upto 70 to 75% max. Day two lift upto 85% max. Day three is my heavy day upto 95% max. Normally every two weeks there is an increase of weight added. This routine is done for 8 weeks. Then a two week rest period doing cardio and core workouts. Then i do a 6 week 3 times a week workout with only dumbbells.
The amount of volume depends on the person, nutrition, and sleeping habits. I'm 55 and I like heavy high volume workouts. I do full body 3 times a week. 5-6 reps, 4 sets per exercise. I can usually add reps each week. So I know my recovery is good. When I hit my max of 6. I add weight on the next workout. If I can't add a rep in a week I look at my nutrition, and sleep again. Make sure I drink a lot of water. Sometimes I skip water on my off days.
I have done 6 sets of 10-12 rep workouts also. Still able to recover from them in 48 hours. And I stay drug free.
I switch to 4 sets of 10 reps after 3 months of the low rep routine. Same thing, full body 3 times a week.
That is pretty similar to what I do and I am 2 years younger than you. I only lift 2 times a week, all whole body. Cardio the rest of the week, which is like a cuss word on this channel.
@@manfredmann2766 Lol, 🤣😆. I know and my workouts can be my cardio if I cut the rest times down and use the higher sets.
Volume depends on the person. I have always done better using high volume and frequency.
If I take a week off from the gym my lifts go down. When go 3 times a week my lifts go up and I'm immediately in a groove on my first work set. When I go 2 times a week I feel good but it takes me a couple of extra sets to get into a groove.
See, i think this is where all those different opinions and recommendations are coming from.
Lifting "3 times a week" with "4 sets of 5-6" is nothing i (!) would consider "high volume" training, as you are only doing 60-100 reps/exercise/week....
I consider this a "normal" training.....In no way am i trying to say "you´re wrong" or "you´re right"-But trying to figure out what works best for YOU, we should stop looking at catch phrases like "High Volume/Low Volume/HIT"-and start looking into the details of WHO is doing WHAT and HOW and WHY......
@@sascha736 I appreciate your reply.. 👍🏽 My high volume is 2 exercises per body part, 6 sets, 10-12 reps, full body 3 times a week. That's 36 sets per body part a week, plus the carryover on other muscles because I do compound lifts. Example: Bench then Weighted dips for chest. 360 reps per week. My triceps and chest get 720 reps on them per week, when I do that routine for 3 months. My math may be off. 🤷🏾♂️ But personally I have never seen or worked out with someone who does more total reps per week.
I have seen people doing bro splits do 4-5 exercises per body part, for 4 sets, 10 reps, 200 reps total, Only once a week. Maybe you have seen people do more but in 40 years unless that person was on PED's. I never have.
My heavy high volume is 5-6 reps max. Meaning I can't finish one more rep. I could have a spotter help me get more but for me, forced reps only accumulate more fatigue. They don't help me progress on my next workouts at all. They only harm my recovery ability. I use max weight. The weight accumulates fatigue quickly.
Remember each person is different and their bodies can handle different work loads. I like hard work. 🙂
@@72Dexter72Manley72 Was under no circumstances trying to "bully" you.....At the end, each one of us who trains has different objectives in mind....
Someone who just wants to "look good" has a different approach to someone who just loves to work out.....
Thing is:
Nobody KNOWS what the "best" way to train is...(And even if scientist will find out one day, its probably ONLY valid for the ONE subject they studied, and under THOSE circumstances at THAT time)...
What i was trying to say:
Lots of people out there think they do high volume (you certainly do, from what i can say now!), some people could get away with a lot less volume while increasing the weights; some people think they lift heavy, but are not even close to failure....and so on..
Its really difficult (if not impossible) to "compare" to lifters, as there are so many variables.....
At the end, we are all people who love working out......this is what connects us....and we can only learn from each other, as there are "many ways leading to Rome"...
Stay safe and keep lifting!
I’ll be 72 soon, been lifting on/off since 1970. Currently 3 days week, arm Monday, legs Tuesday, Chest n Back Friday or Saturday. 2-3 exercises per body part. 4-5sets x 15-20 reps. Moderate weight to short of failure. Recovery is good. 200lbs w/ 17-1/4 arms.
I am 67 and I do 3 sets of 5 each in bench, squat and DL. 3 days on, 1 off. Moderate weight.
I’m 52, weigh 230-235 and lift 4 times a week and condition 4 times a week. Lift 9 - 12 sets a session with rep range of 3 to 12 per set. I lift heavy on the big lifts...Deadlift, Squat, Bench, Shoulder Press and Cleans and stay in the 3-5 rep range with those movements. I do some volume work with dips and chins/pulls as well as a variety of different exercises. Conditioning is 30 to 40 minutes and consists of sprints, jump rope or elliptical. Every 4 weeks I take 1 week and do some light calisthenics and then start up again. I feel great and I’m very happy with my numbers...most of the time.
@Don Johnson
Deadlift 505, Squat 485, Bench 360, Shoulder Press 245, and Clean 305. Looking to push pass those tho🙏
@Don Johnson Thank you for the kind words.
The part you really nailed is these people arn't really old 40's isn't old. And yes, when they get past forty, way past, they'll understand..
I find in my 50's I get incredible results with 3 sets of 3 reps after warm up sets and doing a full body routine every 7 to 10 days. Gains in strength and muscle are consistent. On my final sets I'll push out a few more reps..
So you only train once every seven to ten days ?
@@Scubajunky yes. A high intensity heavy duty workout requires a longer rest period for optimum recovery and improvement in health and strength. When I realised and experienced the importance of complete rest and recovery it was a game changer. More rest days = improvement in all areas = gains in size and strength . Training before you have recovered fully interferes with your actual goal of becoming healthier, stronger etc. Training puts stress on your Adrenal Glands, CNS, Hormones etc and these require optimum rest for optimum recovery and results. If however an individual is Training with lighter weights or moderate weight for higher reps then perhaps you'd Train every 2 or 3 days..but a heavy intense brief workout requires at least a week or more. Im talking about a full body workout which is what I do but generally heavy weight with lower reps requires more rest than light weights higher reps.
Interesting, what does your routine look like please? what is your training history and what kind of weights are you lifting? very interested to hear your views.@@Starchaser63
62, been lifting a long time.
I can handle the set volume, but the reps are a problem.
If I lift medium weights, joint pain prevents me from reaching failure, so it limits effectiveness.
If I lift light weights, I can do more reps, but never come close to failure and again, joint pain is why I stop a set, not failure of the targeted muscle.
The only way I can have success is with a heavier weight I can do maybe 10 reps or less at failure, muscle fatigue is the reason I finish the set, not joint pain.
Recovery takes longer, so I've developed a split routine that enables me to split up workouts over more days and I don't hit the group again until DOMS has fully resolved.
Results are fantastic, with proper diet and rest, I'm still making progress.
75 here. Currently doing 5x5 4 days a week. M,W,F, at my almost fully equipped home gym, and Saturday at a nearby preppy gym (no offense meant) where I can work my shoulders and do some higher rep but light arm work. Will move back to 5/3/1 later in the year as I am considering entering a meet in December. I seem to recover pretty well.
How much hrt, trt and a ther test you in mate 😂
@@jacklauren9359
Only thing I take is Vitamin D3.
When you say decrease tonnage do you mean the frequency or the number of sets? I.e. 2 sets/3 days per week or 3 sets/2 days?
Sets time Reps times weight = total pounds moved (tonnage if you move more than 2000 lbs, 200 lbs in 3 sets of 5 is 3000 lbs or a ton and a half.
I can share my own anecdotal experience. Was doing basically 24 sets for every muscle group per week training six days a week. Push pull legs. After two months just exhausted but you just keep pushing through. It wasn’t until I understood that you can train too much and your muscles can’t even recover fully Before your next session with that muscle group that I knew I had to cut back on the amount, I’ve cut everything back to 12 set per muscle group a week. And I only train for four weeks then I take a week off. But I monitor everything so I can see the strength gains and how with curls and chest flies and squats and everything the weights going up training less. I really think the key is less sets and taking a week off “ de load” every four weeks.
I am 73 i was a strength trainer at WORLD gym years ago i always advocated lift heavy never keep a book let your body tell you what your limits are i was on utube on my 65th birthday doing 120lb dumb bells for reps FJB
Very nice
Thank you for this! I'm 64 and recently started trying to get in shape after years of being a couch potato. I've been going to the gym for about a month, and my gym doesn't allow coaches or trainers so I have to just wing it for a program. So I'm watching YT videos by trainers who seem to know what they are talking about and incorporating the ones that make sense. After a few weeks of doing 3 sets of 12 to 15 reps of everything, I wasn't seeing any progress except my heart has gotten a little stronger from the cardio warmups I start out with. And I was always sore but I assumed that was somehow a good thing.
After I saw your video I changed my program; I increased my weights until I could only manage about 5 reps with good form for 2 sets. (the second set might just be 3 or 4) Slowing increasing the number of reps until I can do 10 for both sets, then I add another 5 or 10 pounds and start over with the low rep counts. In just 2 weeks I've had to increase the weight on everything once and it's about time to bump some of them up again. It's very motivating to see actual gains. I know the gains will slow down soon, that's okay as long as I keep making progress. Also now I only have a little soreness in whatever muscles I worked yesterday, not general achiness all over. Thanks again.
I'm 52 and just started taking 2 days between workouts, sometimes 3. I feel and look as good as ever, less sore and tired. You need recovery time, even when younger. Everyone is different, but you can't work a muscle to failure every day. Overtraining is a real thing. You can do less and get more out of it. I get just as much out of less sets/reps/days than I did trying to workout every other day, doing way more sets. Way more effort and time, for little to no benefit, besides thinking you are doing more.
All I can say is "Amen to that"....
I'm 53, 100% clean. Training for 30 years. I've been doing renaissance periodization style training for the last few years. It cycles its volume from 12 sets per body part to 20 sets per body part then a deload. I recover fine and am looking as good as i did in my early 40s. No injuries.
37 male here, entering my second year of focused dieting and lifting. I run 531 mains and FSL, no accessories. Currently in a 200 cal surplus. Is it normal/typical to be so torched after squats? For example I can’t walk well for about 3-4 days after. I’ll squat Mondays so that I can physically DL on Friday.
This is so true 69 never over three reps
I have been playing with weights on and off for 50yrs now...I am 70yr..When I started back in the day, I could only lift so much if I wanted to do 2x8 reps...a forthnight later I did 3x8 reps, and every two weeks up the weight by 2kg-5kg depending on what I was doing...I have work hard as a labourer all my life. Last year I shovelled 25 truckload of dirt by hand, and put 5 inches on my chest, and I was 69yrs old..Now I have started weightlifting so I can compete at the Masters level...I had to start two weeks ago with a 5kg bar and 2 x 2.5kg weights..in a one hour session, curls, press, neider, upright rowing 2 x 8 reps just to acclimatize the body and muscles, remembering I am 70yrs old..A session every second day, after 8 sessions I am up to 35kg snatch and C&J,,and I have one year to go to double if I want to win a medal....light weights with lots or reps, will achieve the same as heavy weights with less reps...but if you are old and starting off, stick to the light weights and work up slowly
68 and training most of my life. I have naturally evolved to doing low reps/high weight for the same reason. Much better "bang for the buck" (results for effort). I do entire upper body one day, light cardio the next, lower body the next, cardio, upper body, etc. I do 3 weight days and 2 cardio days each week. One week, I'll do upper body Mon/Fri and one lower body Wed, then the next week I will do 2 lower body M/F, one upper body W and so on. I get a better effect from doing entire half body per workout, as opposed to doing one muscle group per workout. This maximizes the anabolic effect and ensures symmetry both in muscle development and strength.
great info-as a 60yr old lifter.But i've realised most of it anyway
I only lift twice a week- push/pull split- combined with 3 days BJJ. At 50 its all I can handle and not empty the gas tank...
61 and OMG, if I did the volume I did in my 30's I would get injured in a week or two.
you hit the nail on the head... I've been lifting for 40+ years now (only stopping during catastrophic injuries) and I see an abundance of young guys online believing and preaching the same things I did as a teenager and early 20's guy. The other thing I laugh at is all the "science" and "studies" that they talk about. Invariably those scientific studies are useless because they take untrained individuals and put them on very short term programs and the conclusions are always the same - both groups gained similarly. Well of course they did... you can't use untrained folks in short term studies to get valid conclusions.
At 61 years old, I need more recovery. Period. As someone here mentioned- the most important thing for the older lifter is to avoid injury. I build in plenty of rest and deloading periods. I am finding that if I take 2 days rest I feel better and stronger. Isn't that the goal? to feel better? To be stronger?
I'm 58. I started weightlifting a little over a year ago. I have gotten significantly stronger. I typically do about 3 exercises per muscle group and 2 to 3 sets per exercise. I start in the 6 to 8-rep range and work my way to 15 reps before increasing weight. While the strength gains are pretty amazing in my opinion, muscle mass growth is extremely poor. I eat and drink plenty of protein 3/4 to 1 gram per pound of body weight a day and my diet is fairly healthy. I can't figure out why I can get the big guns in my arms!
As I get older I am only training with weights 2-3 days per week. I also do cardio 3 days per week. I train my legs once per week and upper body twice per week. I train all of the muscle groups. Shoulders. Chest. Biceps. Triceps. Back. Abs. Quads. Hamstrings. Calves. Glutes. I can still lift heavy but I can't train as often and do as many sets and reps. I need more recovery. Whoever says that people need more volume as they age is wrong. If I were to increase the volume (sets, reps, and number of exercises) and increase the training to say more days per week the weight that I am lifting will actually decrease and I would be sore all the time.
I think I recall a gentleman back in the day saying something about lifting heavy, with high intensity, for less reps and sets. Maybe a Mr. Mentzer. 🤔🤷♂️🤙🏼
5/3/1 method and you can’t go wrong. Then prescribe for your age and ability the assistance. Keep strong 🤙🏻
I'm 62 and I find that I get stronger with higher volume and heavy weights. Most of my training is in the 4-6 rep range. Once in a while I throw in some 10 rep sets to shake it up a little. After that, I do heavy singles and doubles. Everyone is different.
Lol I'm 25 but sometimes I find i need to repeat my working sets. Can't increase all the time
I have no choice but to do volume at my home gym. My standard bar can only hold 260 lbs. I only lift 2 times a week. Legs one day and Back the other day. Around the whole body movements I do pull ups and push-ups with the latter being weighted.
My heavy squat sets go up to 10 reps and my heavy dead’s go to 20 reps because of the standard bar’s limit.
I am 53 6 ft at 165-170. I cycle or run moderately on off days. Maybe when I get back to a safer squat rack, I can increase the weight with less volume. Covid changed my routine, not willing to enter a public gym with stipulations or random closures.
Heck, before I procured my bar, I was out in the desert lifting boulders, getting an even better workout. I probably made the best gains before transitioning back to a barbell.
bro- buy a barbell for pete's sake.
Older novice here, how do I know if I haven't fully recovered? If I'm not able to go up 5 pounds that week?
Rip, is it crazy to think an older lifter at 55 can make progress with one week heavy followed by one week light? That is, for a 12-week period you'd do six heavy weeks and six light weeks (the same exercises each week, just adjust the poundages). I love benches, but my pecs stay sore for a long time. So, if I bench heavy on Monday, the following Monday - because I'm still sore - I'd bench light. This is why I began alternating light and heavy weeks. Is there some thing I can do to reduce the soreness?
42 years old, I would hit the gym 5-6 days/week, 20-22 sets. Started off with high intensity 5x5 incorporating beyond failure techniques for many of those sets. Within a month I was so sick and unmotivated, losing strength even. I took 3 days off and hurt my back warming up on squats. It's insane the way the body fights back. Took a week of and readjusted with slightly less volume. 4×5, about 18 sets. Same situation after a few weeks.
Now, I removed squats entirely, deadlifts are kept light, 5 reps with 4-5 reps in reserve. 2×3 for most other stuff, some beyond failure, and a measly 9 sets per workout. I probably wont set any pr, but if I can maintain as I age I should be okay with that. Besides, do I really need to be incline benching more than 315?
I’m 57 , train conjugate .4 workouts a week plus 8 other smaller workouts .The smaller workouts help my recovery .I don’t know how one can use a certain volume to get strong , then cut volume and stay strong .You need to do more not less the older you get ..
Hi Guys.... I'm a 5ft 6 53-year-old NATTY Powerlifter.
Training since I was 17yrs old. My Best lifts are 462lbs- 320lbs -485lbs single ply @148lbs I know these aren't very impressive numbers , but I enjoy competing with myself. The more time passes the more I realise that this is NOT an exact science ! There are so many ascending and descending factors that Influence my performance..
I can only tell you what is currently working for me. As recovery and inflammation are always an issue for me, I do the following ...... Sunday - Deadlift (rep range 1-5) ...ONLY bi Weekly! Alternating with a light varied Back & bicep workout in the weeks in between. Tuesday - Heavy Bench press (rep range 1-5) Thursday- Heavyish' squats (rep range 1-5) & Light Bench press 3 sets 10 reps...VERY LIGHT ! 30- 40 kg (just to keep the bench groove greased) The only thing that really changes is that if I get any grief from squats , I will dial it back for a week and of super light (EG: 20-40kg super strict for 3 x 5reps)
What I have learned , is DON'T feel you have to stick to the program exactly - to listen to your body & don't be too proud to switch to the occasional light easy workout , If your CNS tells you to
Good luck ...... Remember some times Less IS More!
Im 37 i been lifting since 16.. i feel that older lifters seem to be naturally bigger yet less muscular its a trade off... when i was 24 i had a way diff feel and look
With limited sets and reps, what kind of warmup are you older guys like me (58) doing before each workout?
(52) Before leg day I do a core circuit and a little stretching, but basically just start doing the lifts with the bar, then add 45's or 25's, alternating so I jump 40 or 50 pounds per set for warm up sets (very few reps) to the working weight. For upper body I do banded shoulder rotation warm ups then basically the same warm up routine with bar, then add a little weight up to working weight.
I find Mr rippetoe to be wise and funny. He’s just right.
I understand your reasoning, but as a 51 year who used to bench 400, I no longer train in that manner because my shoulders would grenade...how do you go about lifting heavy, short duration without a ton of warm up volume. Which sounds like a net zero.
I had to to look outside the box. Everyone thinks they have to get everything done in a week. 7 days. I got to thinking......what if a week was 10 days? training 3 times in a 10 day period. lifts are medium to heavy and rest is adequete.
3:27 Lobster claws come out 🦞🦞🦞
Hahaha
58 i do heavy on friday last day of three times a week. 3x5 on friday 3x10 on mon, wed
Yes
61, lift heavy but do HIT, for better gains and to help me avoid injury.
Is that a Bill Whittle mug?
I'm 44 and noticed my bench has gone down . Can I still get stronger and build muscle as a 44 yr old male? I follow a full body approach 3 days a week.
Yes, just do the SS program. Do it by the book.
You definitely can get stronger. My personal best on bench was 320 lbs at 185 body weight in my mid 50’s. Not record breaking but I thought it was good for me. Now at 75 and a 170 BW
I struggle with 170-175 bench 😞
I backed off to benching 1x a week after years of heavy day/light day
and a bad case of bicep tendinitis
Listen to your body
47 ain't old. I'm 60, still dead 400 once a week and do my regular stuff the rest of the time. I'm lean, fit, and have been my entire Life. If you can lift, lift!
Are you doing SS LP or a different program?
This is all so obvious, but it helps to have somebody with Mark's high profile/expertise to say it. I am 44 and coach a wide variety of soldiers, firemen, and youth gymnasts. The young gymnasts (my sons and others), can handle 2-3 times the volume of any adult. You can't break them in a gym if you tried. And if I try to do this with a 30yo fireman with some hard miles on his body I will wreck him in one week.
So, if you're a senior citizen, how do you know if you're doing too much?
Being sore too long. Progress stalls.
what about "enhanced" older lifters who have better recovery?
Everyone who writes a letter to Rip phrases it like it’s a doctoral thesis.
Volume is worse on your joints? I figured lifting heavier would be the worst but thanks for sharing the knowledge.
Yes it is. You just have to get to the point in life where you experience it. Everything in you wants to maintain your current volume, but it ends up being counter productive.
If you think about it, it's exactly as Rip explained. The total tonnage is detrimental to the recovery of those over 40 who can't tolerate it. The very same people can lift relatively heavy but at reduced tonnage with most of or all the benefit.
Volume of sets not necessarily volume of reps. More work grinds away at that body and nervous system. You have to find the balance to stay in the game.
I'm 61, so I use light dumbbells 15lbs - 20lbs and more reps, it works for me since I can no longer recover from 35lbs - 40lbs dumbbells. I've been working out since Jr. Hight School, I've been athletic from a younger age. We didn't have computers at the time so kids spent more time outside playing. I've manage to maintain my muscular tone and I'm happy with it. I let the younger ones use the heavier weight, I'm happy with what I can still do, wink.
Super lame troll.
All I know is that, at 56, I train the same way I did when I was 23 and I'm literally in the best shape of my life.
I saw a guy over age 70 doing 55lbs. hammer curls in the gym, way more than the younger guys do.
I'm beginning to suspect that even 6 total sets for chest (not counting light 40% warmup set for 8-10, 2-3 sets flat bench, 1-2 sets inclines, 1-2 sets dips, 1-2 sets peck deck (usually totaling 6 sets) *might* be too much for me to recover from at almost 59 years old, even with 4 days off between workouts.. (it might not help that there is a also a 4 sets of squats to failure day, and, a 2 days a week of running sprint 9 mph intervals on treadmill (never the say after squats, however!) Might cut sets from 6 chest and 4 on pullups back to only 4 and 3 respectively and see what happens.. (My reason for worry is gaining no reps in strength in the bench with a given weight after 11 days...;in fact, recently I actually lost an effin' rep on 2nd set compared to 11 days earlier with same weight; 10-15 years ago, I'd expect to gain 1-2 reps with a given weight pretty darn like clockwork...!)
My humble opinion: At your age, you’re doing way too much with too many different exercises. I would narrow it down to lifting 2x per week, squatting each time, alternating between flat bench and overhead press, and then deadlift (perhaps on light squat days) and chins/barbell rows. There’s no reason to beat yourself up. You’ll still get stronger, and yet, won’t get hurt in the process.
Now alternating between medium heavy days , and higher volume days ( most sets with 2 RIR); bench poundage only up 10 total pounds in 8 months for same reps, which is pathetic compared to back in 2004! :/
true words spoken. Regards from Germany.
Is five sets to many for a older trainer thanks
Five sets of how many reps? I do five sets of my top weight every day at the moment (I'm 69) but they are all singles or doubles. That is easy to recover from.
You can work up to one heavy set of 5. Not always 5 sets across.
Age 67, doing 3 sets of 5 with difficulty that last 2 or 3 reps of the last set are at my limit. Just one person’s experience. 5x5’s would kill me.
@@dwightstewart1442may I recommend getting yourself an ‘ isobow ‘ I think they are about $20 - I made ones from plastic plumbing pipe and web strapping ,sown together by a old time cobbler . My muscles are more pleasing to the eye ( not sure if I’ve gained or lost strength , certainly a little bit of size - but nothing drastic ) but my joints feel much better and muscles less watery and more defined . I still use 3kg dumbbells for morning boxercise routine and a bastardized yoga routine, Sensible fasting and opt for nutritional dense foods - one meal a day is enough .
One a certain age is reached regardless if you have an excess of 10kg of lean muscle or 10 kg of fat , as far as your heart is concerned it’s ‘ extra work load ‘ - take a break from weights and embark on isometrics