Great talk Jay, thanks. At 71, lifting for almost 60 years, I have learned Recovery dictates everything. Good form, appropriate weight selection are also part of the recipe. Nothing happens quick, but injuries can.
Recovery becomes a more significant challenge as you get older. That 'sweet spot' where you train with enough intensity for growth and with enough capacity for recuperation shrinks. So fine-tuning one's regime does require that bit more attention as time passes. But it's always well worth it.
So true…I’m 67. I had to figure out how much weight to lift that allowed for some growth and yet be easy on my joints. At my age it’s more about getting stronger not as much growth, which does happen. Secondly, I tried to go 6x a week with a split body workout…but the joints needed more rest in between…so now it’s 4x. I just added progressive incline treadmill walking 3x a week. The challenge is just figuring it all out. But the objective at my age is daily exercise that gets the heart rate up and working all muscle groups 2x per week.
@@DP-ol5uv sounds like you're doing a great job of re-evaluating your priorities and putting in the due consideration and effort. Not to mention the financial outlay. I hope the treadmill and revised training regime help you achieve your goals in the way you wish. Thank you for replying and happy training.
What is heavy? When I was younger I was doing sitted dumbbell curls with 80 pounds. Now at 55+, I stay at 65 - 50 pounds dumbbell curls from 5 - 10 reps. This works for me, everyone is different. I am a former athlete (football player, wrestler, and dabbled in powerlifting), and I know my limitations. I know my body.
I used to lift extremely heavy weights every day, and as a result I got 3 permanent major muscle tears. I now deeply regret working out with too heavy weights. Nowadays I lift lighter weights with good form. I find 25 pounds an arm is enough, but I used to use way heavier weights which I deeply regret now.
Yes, I'd never had a weight training/hypertrophy related injury until I was in my mid 40's. Now at 60 and 45 years of training I've been having all sorts of injuries. My form had always been impeccable. Tore my quad while sitting down on the incline db bench. That was a side effect of heavy squats and way too much volume rehabbing an unrelated leg surgery. Took years to truly recover. Then tore my hip from doing heavy squats (Thanks 3DMJ) Then tore my hamstring in my early 50's same to blame. Then tore my bicep and that occured doing moderate rep ranges on back and it biceps twice. It's been like whack a mole throughout my 50's and now at 60 related to forearm and biceps tendons. I've radically increased my rep range to 10-20 plus and periodize every six to eight weeks depending on how I'm feeling. Higher rep ranges, good form, and not training to total failure with a 2 RIR has helped me recover.
I like what you’re saying. I’m 58 and have consistently trained most of my adult life, and have had a similar injury to yours while working with ‘heavier’ dumbbells. It’s taken me a few weeks, but I’ve settled into a nice 5-set routine using lighter weights. It’s also helped my ‘tennis elbow’ that the heavy bicep curls gave me. Thanks Jay for your guidance!
The phrase No Pain, No Gain, means mental pain(not stopping when you feel tired), not physical pain. If you feel pain when lifting, STOP! The last rep or two of the set, after you feel pain/discomfort, means nothing to your growth, but an injury can mean weeks of not lifting or pain. Don't push through any real pain. Staying injury free is the most important thing, especially when you get older. When lifting heavy, just be extra careful to concentrate on your form. Also, after 50, don't try for 1 rep max PRs often, if ever. I would stick in between the 5-15 rep range. I personally like 5-12 reps for most sets.
Yep...I remember injuring my tendon of my bicep on one of my arms over a decade ago when I was in my late 30's. It took over a year for that injury to heal and I gave up working out altogether. Just started back up a few years ago as a 50 year old, I remember that injury and will NEVER forget it considering how long it took me to heal what probably was a partial tear. When I started working out again, I started getting to where my weight was going up again but this time around instead of increasing my weight too quickly, my rule of thumb has been to wait until you can get in the 20 rep range then slightly increase the weight to get back to a 14-18 rep range on the first set. When that rep set increases over time into the 20's I'll increase slightly again to pull the rep range down. I no longer lift weight where the first set is less than 8-10, this rule of thumb is primarily for bicep exercises since that is the only weight lifting injury I have ever experienced. But I will say that when I seem to max out on other exercise types like bench, I noticed that if I reduce my weight down to get closer to 20 reps, that it helps me get over the stall of increasing weight so I have done this with other muscle groups just to help with stalling out on progress if I stay in the same area for over a few months.
You're almost better off with a complete avulsion. I sustained a complete distal avulsion, was in the O.R. 5 days later, and it was 2 years before I didn't feel like the lower arm was going to fall off. The replant did take, thank God, but recovery was LONG.
Suffered a distal bicep tendon injury Feb 2023 doing lat pull downs. I had just turned 52 yrs old and that was my first ever lifting injury. Here we are Aug ‘24 and I still “feel” it. Most of last year was orthopedic dr visits and physical therapy. Finally was able to start lightly lifting again the beginning of this year. Have made great progress, but now I have to “manage” my left arm. Unfreakingbelievable how long this injury has lingered. Be careful fellas!
@@nolasalt I can't even imagine dealing with that type of injury at that age...I was in my late 30's and it took over a year before I stopped aggravating my partial bicep tendon tear by just trying to carry in too many grocery sacks at once....I took off of working out for over 5 years before I even thought about working out again.
Great shirt. John 17:16. I’m 61 most days I keep the reps high weight lower and also use blood flow restriction training but at least 1 day a week I do heavy weight low reps. To help keep my overall strength up
This man knows what he is talking about,really listen to him! He is right,the only thing with high reps are that you need to be focused till the last rep and most of people have difficulty to do so with basic exercises. There are three types of muscle failure (concentric,isometric and eccentric) and takes a toll on how much rest you will need. In my younger days I was going to eccentric failure three times a week (wasn’t able to do more sessions per week). Don’t underestimate the power of rest days in mesocycle.
At 66, I’ve been adjusted, by the necessity of aging joints, to greatly increase reps. I do sets of 30-40 for upper body pushing exercises. Also, some the rest of my body areas, as well. It truly works. As always, the end of the rep range is making me work hard. Higher reps do work well. 👍❤️🔥
Yep, yep, INJURIES should be the key word in every lifters mind, especially older guys. I'm 73, started dedicated lifting at 66, have gone through multiple injuries, so I've lightened up over the years. My most recent weight-induced injury (last year) was 'Tennis Elbow', which took 6 freakin' months to heal, yes, I said 6 months. So be careful!!
At 60 years of age and long term sick I've followed serge nubret style of training now for the last 8 years its totally the best I wish I'd trained this way when I was a young man
I’m 58 years old. I use a full body 5 rep x 5 set routine, except for legs, which is just 1 set of 20 reps going close to failure. The 5th upper body set is the only set I take to failure on the 4th or 5th rep. Works great and been doing it for 31 years.
I am 57 yo and a lifetime lifter. I am still in the 5-6 rep range, but know there will come a time when higher rep sets will be needed for safety. But for now, TRT is my friend.
I have always done the balanced approach. My goal is to lift a weight to 15 reps. When I achieve that, I increase the weight, and that usually puts me back down to 10 reps or sometimes 8 reps. I'll work with that new weight until again I can do 15 reps. I do 3 sets. On many lifts I adjust the weight for each set appropriately, with the 2nd and even the 3rd sets using progressively lighter weight with the goal of working up to 15 reps for those sets before increasing that set's weight.
I always use the highish weight/highish rep formula. I'm usually implementing a near failure strategy or some kind of partial or cheat thing at the end of the reps where applicable. I feel it's important to go to very near failure with light weights. It's easy to leave a few in the tank at higher reps. This will also allow you to take on less sets per exercise. When you're going to near failure all the time, you just don't NEED a bunch of sets. Blast it and move on. Also, using a very wide range of different exercises will totally sculpt you out. (Arnold's encyclopedia is my bible). The other reason i prefer this formula is that my gym is in my basement and i hate having company to work out. When i DO have to hit those compound movements when they come around, i'm not getting crushed under a bench press or whatever; because i don't have any safety benches.
Thanks for the video, at 66 with all my ailments, osteoarthritis hbp,hypothyroidism and also ocd,I don't do much leg or lower back ,but I want to start. Peace from Steve from the Cape
Something else that worked is taking 2-3 weeks off every 4 months. When I do start back up it sometimes feels like I'm starting over and I usually have to drop the amount of weight I use but I can get a great pump using less weight. I workout at home and don't care about squatting 500lbs as long as I look like I can lol
deadlift 405 pounds when i was 29, pop after the lift, ligament laxity, went to see Russell O'Neill DC in 2006 he got my a lot worse never go see a chiropractor they are incompetent, after that i discovered prolotherapy and PRP but til this day i still have groin pain and hip tendonitis. Its a lot better since treated with prolotherapy but not fix 100% this is what over adjusting chiros will do to your body. Since changing my training to lifting light and high reps i can train 6 times per week, 30 minutes, I started boxing cardio and do 15 min of rowing machine before my weight training workout to warm up. No choice to push it i got 50 pounds to lose.
I really think after 40 years old men should work with progressively heavy weights and with lower reps over a period of time. I use a 6 week rotation. 3 weeks 10 - 15 Rep range, 2 weeks from 5 - 8 Rep range and one week with 2 - 3 reps and using that weight to plan the next 6 weeks weights based on percentages. This strategy avoids injury and builds strength and muscle.
Wonderful advice! I recently went to heavy lb w/ few reps and am reminded of the times in recent years that I had to stop due to injury. This motivates me back to the 12 rep range. Thanks much... you rock!
Totally agree. I used to train heavy and didn`t always make sure that I got enough rest in between workouts. I have had a ruptured bicep tendon, torn knee and anke ligaments. The Doc said that my injuries were the result of too much heavy training, not enough recovery time, causing micro tears in my connective tissue over the years. I`m in my 70s now and only do bodyweight exercises. I`m a lot smaller and not as strong but hey I`m going to be healthy for the remainder of my time. Thanks for another informative video.
At 52, I still compete in drug free powerlifting. I have a current state record in DL, and yes, I only deadlift heavy twice a month. No big deal, it's what I have to do as an older lifter. I also have torn a distal tendon in my left arm. But guess what, I recovered properly and still train biceps in the 5 rep range. Heavy lifting works fine for this 50+ guy.
I don't partition months in my periodization yearly table. I use seasons. Winter is my heavy lifting and eating to the max and resting period is longer. Summer is higher reps less rest, more like cardio lifting. Along with active fun. It's summer 🎉. Spring is targeting quality with weaker areas and stabilizers, balance, and analysis. Fall is my taper down, to rest, recovery, chart new program for the next cycle.
Excellent video. Pretty much do what you talk about here. Periodization sounds interesting. I've always had a flow to my workout regimen. But a quarterly schedule, just might have to try that.💪
EXCELLENT video. Great advice based on your experience. I especially appreciate your words of wisdom since I am 59 years old and remain dedicated to lifting. Regarding injuries, my worst injury was 4 years ago when I insisted on finishing a set but I should have stopped.
I love training and been at it for 45 years. I have 2 large tears in my left rotator cuff and inflammation in the bursa. It's been nearly 2 years and it's still bad and I can barely train. And that was with high reps ( 15 to 20 reps) and light to moderate weights just 2 or 3 times a week. I just have crappy tendons and poor genetics I think. I warm up and use use magnesium, tumeric, fish oil, etc. Had 2 cortizone shots but may need surgery I suspect. Keep safe!
I have gotten back strains when performing bicep curls before I learned about leaning back against a backstop or wall while doing them once I started doing that I avoided injury. Thanks to you tube and experts like yourself I get a lot of tips that save my hide. Thanks for being there. I am careful when I exercise. I only raise weight when I can easily do max reps in a weight then I raise in increments of 5lbs.
I live at almost 9,000 feet above sea level and was extremely fatigued when performing 12-15 reps per set, even after living at altitude for over a decade. I modified my programs to perform either: - 3 reps per set and allowing 1 or 2 reps in reserve to minimize the risk of injury. - 8 reps per set and allowing failure during the final reps. I am starting my 8 reps per set program after a few weeks of 3 reps per set. The adaptation from 3 reps to 8 reps is challenging, but it is good to shock the system while alternating between strength and hypertrophy goals after a cutting phase. I have had injuries in the past due to ego lifting. Lost time and muscle due to injuries are serious considerations. I lift for the long-term benefits while appreciating the short-term accomplishments.
Even at 67 I like using Mike Mentzer’s 1 set philosophy. I strive to achieve 20 reps per single set. When accomplished I will add 5lbs and work to my way back to 20 reps for a single set. If my joints get still then I’ll back down the weight 5 lbs and try get tob25 reps. I may stay at the same weight for a month but I’m okay with that. I still get a good workout. The goal at my age is never how much I can lift …it’s about volume of weight lifted (lbs x reps).
Another gr8 video, well done squire. Ive been taking down notes for the last few weeks now to implement in my workouts. Hopefully all goes well, thank you.
My worst gym injury came from trying to do low-bar back squats with inadequate shoulder mobility. I kept lifting through the pain and eventually my left shoulder was displaced leading to tremendous pain in certain movements. It probably took one year to recover more or less fully from that. I still like to lift heavy but with very controlled motion and good form. Seems like my joints have actually strengthened over time and are less prone to tweaking than in my earlier lifting days. I do see the point of using lower weights and higher reps for endurance and it also makes good form easier. It's a good approach, I just feel that so far at age 65 I'm still doing well at lower rep ranges.
People can continue lifting heavy after 50 if that's what they want and are still physically able to do it. They don't have limiting injuries. The oldest person to ever compete in a powerlifting meet was 102! But the risk of injury is very high and the consequences high as well. It's up to you. For me it's just not worth the risk. I stay above 10 reps with very strict form and slow controlled reps. Don't feel beat up like I used to lifting heavy when I competed in powerlifting. I won 5 first place medals as a masters lifter. I enjoy my workouts so much more now and look forward to lifting until I die.
That mid back injury you describe is very bothersome to me as well...I can lift, press and pull very heavy weights, but one time my mid back spasm occurred when I leaned forward and picked up a garbage pail lid weighing at most 2 pounds! That arms extended forward position is the issue, so I try and incorporate forward reaching dumbbell lifts with light dumbbells which helped me a lot. Also try yoga stretches from cat to cow pose and back to cat.
Yup same happened to me. Was doing dumbbell presses and was one my second last rep on my last set. Felt a slight twitch in my lower back but I wanted to finish off my very last rep. That was the straw that broke the camels back. Was out for a month. I now hesitate to go back to that weight and now lift lighter loads. Same with chest flyes. My shoulders always ached after. So I switched to much lighter and no more pain. Progressive overload is still done by more reps or sets or doing rest pause more.
At age 60 I've been part of a ballroom dance community for 2 years,It's good exercise and socializing. I started lifting again 3 months ago. I foolishly doubled my weights from 45lbs to 90lbs. From 150 reps to 70, working on my oblique muscles and stomach. For weeks I ended up sitting out so many dances, and disappointed many of my female dance partners. Back to 65lbsand more plank exercises! And learning American Tango 🕺🎶
Jay, does adding bands and reducing weight on the bar (in line with resistance curve) help? So if I can lift 100Lb for chest press per say, then if I instead use 70lb plates and 30lb (2 x 15lb) bands, will that create less load on the joints or is it still the same? I don't feel the difference as such; but pushing weight off the chest is easier yet taking it to the top against bands feels the same as pushing 100lb plates. so not sure if this is helping in reducing risk injury.
Being a tall man with an exceptionally long torso in proportion to my height, I injured my back doing bent over barbell rows in my middle twenties, and my back never was the same afterwards, So now being in my upper 50s, and have trained for over 40yrs, The 2 most important resistance training lessons that I’ve learned that apply to me personally is that (1) It’s not safe for me to do bent over back exercises with no support, and (2) I learned to avoid wide grip pushing or pulling exercises to prevent shoulder problems, I simply stick with shoulder width and close grip pulling or pushing exercises.
My workout starts with 3 sets of compound lifts five reps to failure followed by five accesory excercises utilizing Dog Crap, rest pause protocol. I do an upper lower routine four days a week. I often utililize cables. I swim before with intervals before workouts to warm and limber up. Point well taken on benefits of higher reps. I am able to train consistently injury free. At 70yrs am the oldest OG under the barbell at local YMCA. 🏋🏻♂️🏊🦊.
My question is 2 sets of 2 with 95% to 100% max effort. But then you do 4 sets at 15 reps but again you use 100% max effort, yes the weight is less but both are 100 max effort, is there truly a difference after all out is all out
This is one of the best videos you have done Jay. Everyone needs to be well informed of the risk/reward of their strategy considerations and reminded of how the variables in play change as we age.
@@Fitafterfifthy please do. I’ve been working on my form and grip strength to address this but I’m sure I’ve overdone it. I’m committed to your advice to avoid super heavy lifts, but I think I injured myself going too heavy with farmers carry.
I’m 59 and I have switched to a full body upper body workout twice a week because of the hours I work. How many hours or days worth of rest would you suggest before I go and do the second day workout after finishing my first day workout of the week. I do legs twice a week also. Thanks
I am 68, I know I will probably get hurt, but I lift heavy for me, I need progressive overload to gain any muscle. I am a hard gainer. maybe I am doing it wrong, everybody is different. I am open to suggestions. thanks
Only times I have been injured(severely) is lifting lower weights at higher reps. Rarely to never get injured lifting heavy deadlifts, squats and overhead press. 50 years old lifting for total 20 years. No TRT or steroids. So don't believe everything you see on TH-cam.
Great talk Jay, thanks. At 71, lifting for almost 60 years, I have learned Recovery dictates everything. Good form, appropriate weight selection are also part of the recipe. Nothing happens quick, but injuries can.
Thank you for watching
I always stay between 10-15 reps, always on the higher side with legs and shoulders
Recovery becomes a more significant challenge as you get older. That 'sweet spot' where you train with enough intensity for growth and with enough capacity for recuperation shrinks. So fine-tuning one's regime does require that bit more attention as time passes. But it's always well worth it.
Good to hear your thoughts
So true…I’m 67. I had to figure out how much weight to lift that allowed for some growth and yet be easy on my joints. At my age it’s more about getting stronger not as much growth, which does happen. Secondly, I tried to go 6x a week with a split body workout…but the joints needed more rest in between…so now it’s 4x. I just added progressive incline treadmill walking 3x a week. The challenge is just figuring it all out. But the objective at my age is daily exercise that gets the heart rate up and working all muscle groups 2x per week.
@@DP-ol5uv sounds like you're doing a great job of re-evaluating your priorities and putting in the due consideration and effort. Not to mention the financial outlay. I hope the treadmill and revised training regime help you achieve your goals in the way you wish. Thank you for replying and happy training.
65 years young. Trained for 50 years now. Funny how my body instinctively switched to training just as you recommend!
Thanks for sharing
60 years old, Martial Artist. Im done with the heavy "fahves". Dont want to cripple me anymore. Higher reps as you recommend. Work fine.
Thank you for watching
Master bodybuilders know is that you can make size gains without heavy weight. 2/3 of results are diet related. Rest and sleep are also important.
Yep that’s all important
What is heavy? When I was younger I was doing sitted dumbbell curls with 80 pounds. Now at 55+, I stay at 65 - 50 pounds dumbbell curls from 5 - 10 reps. This works for me, everyone is different. I am a former athlete (football player, wrestler, and dabbled in powerlifting), and I know my limitations. I know my body.
Thanks for commenting your thoughts
I used to lift extremely heavy weights every day, and as a result I got 3 permanent major muscle tears. I now deeply regret working out with too heavy weights. Nowadays I lift lighter weights with good form. I find 25 pounds an arm is enough, but I used to use way heavier weights which I deeply regret now.
I'm finding that resistance bands have been safe and beneficial along with full resistance and ROM.
Thank you for commenting your thoughts
Yes, I'd never had a weight training/hypertrophy related injury until I was in my mid 40's. Now at 60 and 45 years of training I've been having all sorts of injuries. My form had always been impeccable. Tore my quad while sitting down on the incline db bench. That was a side effect of heavy squats and way too much volume rehabbing an unrelated leg surgery. Took years to truly recover. Then tore my hip from doing heavy squats (Thanks 3DMJ) Then tore my hamstring in my early 50's same to blame. Then tore my bicep and that occured doing moderate rep ranges on back and it biceps twice. It's been like whack a mole throughout my 50's and now at 60 related to forearm and biceps tendons. I've radically increased my rep range to 10-20 plus and periodize every six to eight weeks depending on how I'm feeling. Higher rep ranges, good form, and not training to total failure with a 2 RIR has helped me recover.
I like what you’re saying. I’m 58 and have consistently trained most of my adult life, and have had a similar injury to yours while working with ‘heavier’ dumbbells. It’s taken me a few weeks, but I’ve settled into a nice 5-set routine using lighter weights. It’s also helped my ‘tennis elbow’ that the heavy bicep curls gave me. Thanks Jay for your guidance!
Awesome to hear! Thanks for sharing
The phrase No Pain, No Gain, means mental pain(not stopping when you feel tired), not physical pain. If you feel pain when lifting, STOP! The last rep or two of the set, after you feel pain/discomfort, means nothing to your growth, but an injury can mean weeks of not lifting or pain. Don't push through any real pain. Staying injury free is the most important thing, especially when you get older. When lifting heavy, just be extra careful to concentrate on your form. Also, after 50, don't try for 1 rep max PRs often, if ever. I would stick in between the 5-15 rep range. I personally like 5-12 reps for most sets.
Thanks for commenting your thoughts
Yep...I remember injuring my tendon of my bicep on one of my arms over a decade ago when I was in my late 30's. It took over a year for that injury to heal and I gave up working out altogether. Just started back up a few years ago as a 50 year old, I remember that injury and will NEVER forget it considering how long it took me to heal what probably was a partial tear. When I started working out again, I started getting to where my weight was going up again but this time around instead of increasing my weight too quickly, my rule of thumb has been to wait until you can get in the 20 rep range then slightly increase the weight to get back to a 14-18 rep range on the first set. When that rep set increases over time into the 20's I'll increase slightly again to pull the rep range down. I no longer lift weight where the first set is less than 8-10, this rule of thumb is primarily for bicep exercises since that is the only weight lifting injury I have ever experienced. But I will say that when I seem to max out on other exercise types like bench, I noticed that if I reduce my weight down to get closer to 20 reps, that it helps me get over the stall of increasing weight so I have done this with other muscle groups just to help with stalling out on progress if I stay in the same area for over a few months.
Thanks for sharing
@@shawnlewis1918 the same approach has worked for me as well.
You're almost better off with a complete avulsion. I sustained a complete distal avulsion, was in the O.R. 5 days later, and it was 2 years before I didn't feel like the lower arm was going to fall off. The replant did take, thank God, but recovery was LONG.
Suffered a distal bicep tendon injury Feb 2023 doing lat pull downs. I had just turned 52 yrs old and that was my first ever lifting injury. Here we are Aug ‘24 and I still “feel” it. Most of last year was orthopedic dr visits and physical therapy. Finally was able to start lightly lifting again the beginning of this year. Have made great progress, but now I have to “manage” my left arm. Unfreakingbelievable how long this injury has lingered. Be careful fellas!
@@nolasalt I can't even imagine dealing with that type of injury at that age...I was in my late 30's and it took over a year before I stopped aggravating my partial bicep tendon tear by just trying to carry in too many grocery sacks at once....I took off of working out for over 5 years before I even thought about working out again.
Great shirt. John 17:16. I’m 61 most days I keep the reps high weight lower and also use blood flow restriction training but at least 1 day a week I do heavy weight low reps. To help keep my overall strength up
Thanks on the shirt. Thank you for viewing & commenting!
This man knows what he is talking about,really listen to him!
He is right,the only thing with high reps are that you need to be focused till the last rep and most of people have difficulty to do so with basic exercises.
There are three types of muscle failure (concentric,isometric and eccentric) and takes a toll on how much rest you will need. In my younger days I was going to eccentric failure three times a week (wasn’t able to do more sessions per week). Don’t underestimate the power of rest days in mesocycle.
Appreciate the kind words
At 66, I’ve been adjusted, by the necessity of aging joints, to greatly increase reps. I do sets of 30-40 for upper body pushing exercises. Also, some the rest of my body areas, as well. It truly works. As always, the end of the rep range is making me work hard. Higher reps do work well. 👍❤️🔥
Good stuff
Yep, yep, INJURIES should be the key word in every lifters mind, especially older guys. I'm 73, started dedicated lifting at 66, have gone through multiple injuries, so I've lightened up over the years. My most recent weight-induced injury (last year) was 'Tennis Elbow', which took 6 freakin' months to heal, yes, I said 6 months. So be careful!!
Tennis elbow & golfers elbow make lifting very difficult & slow healing. Thanks
6 months, you're lucky. Some take a year or 2 and sometimes, never. Stay well.
I never had any problems lifting heavy weights after 50 .
when you say 'heavy' what % of it was your 1 rep max?
At 60 years of age and long term sick I've followed serge nubret style of training now for the last 8 years its totally the best I wish I'd trained this way when I was a young man
Thanks for sharing
I’m 58 years old. I use a full body 5 rep x 5 set routine, except for legs, which is just 1 set of 20 reps going close to failure. The 5th upper body set is the only set I take to failure on the 4th or 5th rep. Works great and been doing it for 31 years.
I am 57 yo and a lifetime lifter. I am still in the 5-6 rep range, but know there will come a time when higher rep sets will be needed for safety. But for now, TRT is my friend.
Btw, this is the first time I watched this channel, and I already subscribed. Please keep the content coming!
I have always done the balanced approach. My goal is to lift a weight to 15 reps. When I achieve that, I increase the weight, and that usually puts me back down to 10 reps or sometimes 8 reps. I'll work with that new weight until again I can do 15 reps. I do 3 sets. On many lifts I adjust the weight for each set appropriately, with the 2nd and even the 3rd sets using progressively lighter weight with the goal of working up to 15 reps for those sets before increasing that set's weight.
I always use the highish weight/highish rep formula. I'm usually implementing a near failure strategy or some kind of partial or cheat thing at the end of the reps where applicable. I feel it's important to go to very near failure with light weights. It's easy to leave a few in the tank at higher reps. This will also allow you to take on less sets per exercise. When you're going to near failure all the time, you just don't NEED a bunch of sets. Blast it and move on. Also, using a very wide range of different exercises will totally sculpt you out. (Arnold's encyclopedia is my bible).
The other reason i prefer this formula is that my gym is in my basement and i hate having company to work out. When i DO have to hit those compound movements when they come around, i'm not getting crushed under a bench press or whatever; because i don't have any safety benches.
Thanks for sharing
Thanks for the video, at 66 with all my ailments, osteoarthritis hbp,hypothyroidism and also ocd,I don't do much leg or lower back ,but I want to start. Peace from Steve from the Cape
Thanks for watching
I started lifting late in my life ‘ so I never went with very heavy weights’ I like the higher rep range with good form
Thanks for commenting your thoughts
Something else that worked is taking 2-3 weeks off every 4 months. When I do start back up it sometimes feels like I'm starting over and I usually have to drop the amount of weight I use but I can get a great pump using less weight. I workout at home and don't care about squatting 500lbs as long as I look like I can lol
Thanks for sharing!
I pushed shoulder military press beyond my limit, it took me months to return to my full recovery 😢
deadlift 405 pounds when i was 29, pop after the lift, ligament laxity, went to see Russell O'Neill DC in 2006 he got my a lot worse never go see a chiropractor they are incompetent, after that i discovered prolotherapy and PRP but til this day i still have groin pain and hip tendonitis. Its a lot better since treated with prolotherapy but not fix 100% this is what over adjusting chiros will do to your body.
Since changing my training to lifting light and high reps i can train 6 times per week, 30 minutes, I started boxing cardio and do 15 min of rowing machine before my weight training workout to warm up. No choice to push it i got 50 pounds to lose.
Thanks for the input!
Yeah, too many people put chiros on pedastals. Glad you are moving forward, hard not to dwell on harm from others.
Chiropractic = Quackropractic. Stay away from those scams terse 💯
I really think after 40 years old men should work with progressively heavy weights and with lower reps over a period of time. I use a 6 week rotation. 3 weeks 10 - 15 Rep range, 2 weeks from 5 - 8 Rep range and one week with 2 - 3 reps and using that weight to plan the next 6 weeks weights based on percentages. This strategy avoids injury and builds strength and muscle.
Wonderful advice! I recently went to heavy lb w/ few reps and am reminded of the times in recent years that I had to stop due to injury. This motivates me back to the 12 rep range. Thanks much... you rock!
Thank you! I appreciate your viewership
Totally agree. I used to train heavy and didn`t always make sure that I got enough rest in between workouts. I have had a ruptured bicep tendon, torn knee and anke ligaments. The Doc said that my injuries were the result of too much heavy training, not enough recovery time, causing micro tears in my connective tissue over the years. I`m in my 70s now and only do bodyweight exercises. I`m a lot smaller and not as strong but hey I`m going to be healthy for the remainder of my time. Thanks for another informative video.
Thank you for the input & thanks for watching
At 52, I still compete in drug free powerlifting. I have a current state record in DL, and yes, I only deadlift heavy twice a month. No big deal, it's what I have to do as an older lifter. I also have torn a distal tendon in my left arm. But guess what, I recovered properly and still train biceps in the 5 rep range. Heavy lifting works fine for this 50+ guy.
Awesome
I don't partition months in my periodization yearly table. I use seasons.
Winter is my heavy lifting and eating to the max and resting period is longer.
Summer is higher reps less rest, more like cardio lifting.
Along with active fun.
It's summer 🎉.
Spring is targeting quality with weaker areas and stabilizers, balance, and analysis.
Fall is my taper down, to rest, recovery, chart new program for the next cycle.
Thanks for sharing!!
Excellent video. Pretty much do what you talk about here. Periodization sounds interesting. I've always had a flow to my workout regimen. But a quarterly schedule, just might have to try that.💪
Thanks for sharing and for watching!
EXCELLENT video. Great advice based on your experience. I especially appreciate your words of wisdom since I am 59 years old and remain dedicated to lifting. Regarding injuries, my worst injury was 4 years ago when I insisted on finishing a set but I should have stopped.
Know all about that last part! Thank you also for the kind words!
Have osteoarthritis, hbp, hypothyroidism, neck injury,66years old, over 40years carpenter, so I do what I can, when I can
I love training and been at it for 45 years. I have 2 large tears in my left rotator cuff and inflammation in the bursa. It's been nearly 2 years and it's still bad and I can barely train. And that was with high reps ( 15 to 20 reps) and light to moderate weights just 2 or 3 times a week. I just have crappy tendons and poor genetics I think. I warm up and use use magnesium, tumeric, fish oil, etc. Had 2 cortizone shots but may need surgery I suspect. Keep safe!
Thanks for sharing
I have gotten back strains when performing bicep curls before I learned about leaning back against a backstop or wall while doing them once I started doing that I avoided injury. Thanks to you tube and experts like yourself I get a lot of tips that save my hide. Thanks for being there. I am careful when I exercise. I only raise weight when I can easily do max reps in a weight then I raise in increments of 5lbs.
Thank you for watching
I live at almost 9,000 feet above sea level and was extremely fatigued when performing 12-15 reps per set, even after living at altitude for over a decade. I modified my programs to perform either:
- 3 reps per set and allowing 1 or 2 reps in reserve to minimize the risk of injury.
- 8 reps per set and allowing failure during the final reps.
I am starting my 8 reps per set program after a few weeks of 3 reps per set. The adaptation from 3 reps to 8 reps is challenging, but it is good to shock the system while alternating between strength and hypertrophy goals after a cutting phase.
I have had injuries in the past due to ego lifting. Lost time and muscle due to injuries are serious considerations. I lift for the long-term benefits while appreciating the short-term accomplishments.
Thanks for watching
Looking forward to the periodization video. Thanks for this content Jay ☺️
Thanks for your viewership
Even at 67 I like using Mike Mentzer’s 1 set philosophy. I strive to achieve 20 reps per single set. When accomplished I will add 5lbs and work to my way back to 20 reps for a single set. If my joints get still then I’ll back down the weight 5 lbs and try get tob25 reps. I may stay at the same weight for a month but I’m okay with that. I still get a good workout. The goal at my age is never how much I can lift …it’s about volume of weight lifted (lbs x reps).
Oh man I learned that the "slight' muscle tightness, you need to pay attention to. Wake up the next morning and see how that muscle feels.
Very true!
Another gr8 video, well done squire. Ive been taking down notes for the last few weeks now to implement in my workouts. Hopefully all goes well, thank you.
Awesome! Thanks for the support
67 my motto light and right form
Thanks for sharing
My worst gym injury came from trying to do low-bar back squats with inadequate shoulder mobility. I kept lifting through the pain and eventually my left shoulder was displaced leading to tremendous pain in certain movements. It probably took one year to recover more or less fully from that. I still like to lift heavy but with very controlled motion and good form. Seems like my joints have actually strengthened over time and are less prone to tweaking than in my earlier lifting days. I do see the point of using lower weights and higher reps for endurance and it also makes good form easier. It's a good approach, I just feel that so far at age 65 I'm still doing well at lower rep ranges.
Thanks for the input
Heavy works for me
DL 5-3-1
Squats I do the 5s
Bench is where I don’t do that heavy and do sets of 7-8
People can continue lifting heavy after 50 if that's what they want and are still physically able to do it. They don't have limiting injuries. The oldest person to ever compete in a powerlifting meet was 102!
But the risk of injury is very high and the consequences high as well. It's up to you.
For me it's just not worth the risk.
I stay above 10 reps with very strict form and slow controlled reps.
Don't feel beat up like I used to lifting heavy when I competed in powerlifting. I won 5 first place medals as a masters lifter.
I enjoy my workouts so much more now and look forward to lifting until I die.
Awesome! Thanks for sharing
That mid back injury you describe is very bothersome to me as well...I can lift, press and pull very heavy weights, but one time my mid back spasm occurred when I leaned forward and picked up a garbage pail lid weighing at most 2 pounds! That arms extended forward position is the issue, so I try and incorporate forward reaching dumbbell lifts with light dumbbells which helped me a lot. Also try yoga stretches from cat to cow pose and back to cat.
Yep! Thanks for commenting
Yup same happened to me. Was doing dumbbell presses and was one my second last rep on my last set. Felt a slight twitch in my lower back but I wanted to finish off my very last rep. That was the straw that broke the camels back. Was out for a month. I now hesitate to go back to that weight and now lift lighter loads.
Same with chest flyes. My shoulders always ached after. So I switched to much lighter and no more pain.
Progressive overload is still done by more reps or sets or doing rest pause more.
Thanks for sharing
I'm 58 I was doing back extensions and overextended a little still sore after a month
Ouch!
You got a link for that shirt? Thanks you for the videos. I am about to turn 50, so I am getting a headstart with your tips.
I don’t. It’s many years old. You can search “not of this world” apparel and see if anything comes up thanks.
At age 60 I've been part of a ballroom dance community for 2 years,It's good exercise and socializing. I started lifting again 3 months ago. I foolishly doubled my weights from 45lbs to 90lbs. From 150 reps to 70, working on my oblique muscles and stomach. For weeks I ended up sitting out so many dances, and disappointed many of my female dance partners. Back to 65lbsand more plank exercises! And learning American Tango 🕺🎶
This is awesome! Keep it going
Wish you ad more info on cardio along with weights
Thanks for the input
great stuff Jay
Thank you
also no need to train beyond failure ie mentzer style as you will just fry your cns just train to faiure when form breaks down
Great information. Thank you Sir. Regards from New Zealand
Thank you so much!
Jay, does adding bands and reducing weight on the bar (in line with resistance curve) help? So if I can lift 100Lb for chest press per say, then if I instead use 70lb plates and 30lb (2 x 15lb) bands, will that create less load on the joints or is it still the same? I don't feel the difference as such; but pushing weight off the chest is easier yet taking it to the top against bands feels the same as pushing 100lb plates. so not sure if this is helping in reducing risk injury.
Probably less stress & tension on the negative (concentric) than fully weighted. It’s a nice change up though
Being a tall man with an exceptionally long torso in proportion to my height, I injured my back doing bent over barbell rows in my middle twenties, and my back never was the same afterwards, So now being in my upper 50s, and have trained for over 40yrs, The 2 most important resistance training lessons that I’ve learned that apply to me personally is that (1) It’s not safe for me to do bent over back exercises with no support, and (2) I learned to avoid wide grip pushing or pulling exercises to prevent shoulder problems, I simply stick with shoulder width and close grip pulling or pushing exercises.
Thanks for commenting your thoughts
My workout starts with 3 sets of compound lifts five reps to failure followed by five accesory excercises utilizing Dog Crap, rest pause protocol. I do an upper lower routine four days a week. I often utililize cables. I swim before with intervals before workouts to warm and limber up. Point well taken on benefits of higher reps. I am able to train consistently injury free. At 70yrs am the oldest OG under the barbell at local YMCA. 🏋🏻♂️🏊🦊.
Thank you for sharing
My question is 2 sets of 2 with 95% to 100% max effort. But then you do 4 sets at 15 reps but again you use 100% max effort, yes the weight is less but both are 100 max effort, is there truly a difference after all out is all out
This is one of the best videos you have done Jay. Everyone needs to be well informed of the risk/reward of their strategy considerations and reminded of how the variables in play change as we age.
Wow! Thank you
Jay, do have any advice for dealing with elbow pain? I’m sure you’ve dealt with it.
Bill, yes I have dealt with elbow issues & I do have a few suggestions. If it’s ok by you I’d like to use this in an upcoming video?
@@Fitafterfifthy please do. I’ve been working on my form and grip strength to address this but I’m sure I’ve overdone it. I’m committed to your advice to avoid super heavy lifts, but I think I injured myself going too heavy with farmers carry.
We will be rolling this out within the next 2-3 weeks. I may mention you to credit you for the question if that’s ok, thanks
I’m 59 and I have switched to a full body upper body workout twice a week because of the hours I work. How many hours or days worth of rest would you suggest before I go and do the second day workout after finishing my first day workout of the week. I do legs twice a week also. Thanks
I go through that in this video…Split Workouts vs Full Body For Aging Men…What’s Really Best?
th-cam.com/video/zXt5pj8bXTw/w-d-xo.html
Very good advice. I agree from my experience.
Thanks for sharing
Time under tension. 7 reps , 5 sec positive , pause 5 sec negative 4 upper body. 10 reps for lower body. Tim Ferris . It works every time 👍
I have a hard time just getting out of bed anymore..
🙏🏻
I’m ripped and I do 10 to 15 lb dumb bells triceps and biceps I’m 52
Awesome!
@@Fitafterfifthy if I was young I think I would still lift light weights it works
I am 68, I know I will probably get hurt, but I lift heavy for me, I need progressive overload to gain any muscle. I am a hard gainer. maybe I am doing it wrong, everybody is different. I am open to suggestions. thanks
Thanks for the input. Keep watching the channel & hopefully you’ll find some of the info helpful!
Hardgainer? You need to eat more calories and protein. Checkout Starting Strength podcast. 🏋🏻♂️🏊🦊
Popped my back doing squats in my 20s . Now at 51 still can't squat comfortably
Thanks for sharing
Only times I have been injured(severely) is lifting lower weights at higher reps. Rarely to never get injured lifting heavy deadlifts, squats and overhead press.
50 years old lifting for total 20 years. No TRT or steroids.
So don't believe everything you see on TH-cam.
Is that you, Mark Rippetoe?
👌🏻
I'm 60, exactly same here. Multirep also makes my joints ache more.
@@firebird7479 nope, just someone who doesn't cry about heavy weights.
Lighter weight will eventually turn into heavy weight with higher reps, right? 🏋️
Your weights will increase as you progress & rep ranges will remain 10,12,14
Low rep's after 50 doesn't hurt your muscles as much as the joints and even the bones that are being used, that's what I find
Absolutely
Never liked high reps, at 60 you’re not making gains you’re trying to limit the loss. 5 to 6 with one or two in tank using double progression.
I’m too weak to lift heavy. The type of weight that I can lift, can’t injure anyone. I’m in my seventies. 🙃
That’s good! You’re remaining active which is key!
@@Fitafterfifthy Thanks! I was half joking; your advice is spot-on.
4 exercises per muscle group, 3 or 4 sets for 9 to 12 reps, 2 to 3 reps from failure. I do the exercises just a little bit slower (3 or 4 count)
Thanks for sharing