This 1 Detail May Be Why Older Men DON’T Add Muscle Lifting Light Weights?
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- เผยแพร่เมื่อ 6 ก.ย. 2024
- Men over 50 can benefit greatly from lifting lighter weights and higer reps in the gym. But can men over 50 add muscle lifting lighter weights? The answer may surprise you. To add new muscle lifting lighter weights at higer reps there's one important thing that must be done in order to see the progress you hope for. I discuss in this video the correct method for lifting lighter weights verses lifting heavier weights and I tell you how to get the most out of your lifts so you can pack on the maximum amount of muscle.
#weightlifting #exercise #weightloss #workout #fitnessover40 #fitnessover50 #fitnessover60
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I’m 73 and I balance my weights with heavy one day and lights the next. Average 150 pushups every day. Walk a lot and feeling great. Some days I just need a break so I’ll recover and I love being fit. Cheers.
amen carry on I'm 60 wanting that at 70 God willing pulling 400 and sq 400 at 70 is the goal
150 pushups every day would kill my shoulders
Keep it up. I’m 47 and you guys are inspiring me to keep training with weights. The quality of life as we get older is increased massively by the work we have put in the bank God willing.
Being fit feels great 👍
That’s great to hear, congratulations! Keep on going brother!💪🏻
Twice a week full body workout. Lighter weights with a few more reps. Always careful not to aggravate the tendons. Focusing on hitting the muscle groups and finally, checking my ego at the gym door. Age 66.
Ditto. I'm 61.
Partial slow reps with continous tension, will make light weights feel heavy. That's how you overcome not having to do dozens of reps in order to reach failure on light weiths.
That’s known as time under tension .
Mike Metzer preached that 40 years ago 😎
Like being a bricklayer.
@@sergiodario58able Thx some really good stuff! Frank Zane has some really informative old school TH-cam videos that I recommend.
62 yrs of age and yes. Heavy tore my rotator cuff. Surgery and rehab cost me a year of gains. Lighter and much slower, especially on the negative is working great for me!
I discovered a little trick when lifting. On those days when I'm just not feeling motivated, I simply stop counting my reps. I typically lift lighter weight these days, but on those days when I feel a bit off, I lighten my loads and I just stop counting my reps. I don't try to meet a specific rep count, I lift slowly keeping time under tension and go to 1-2 rir on the first 3 sets. On the last set, I go to absolute failure. Because I don't have a certain rep count in mind, my brain/ego can't get in the way of achieving my work out goals. Yesterday was legs and chest. I woke up this morning feeling totally wrecked, but in a good way. Monday, I will jump back into the gym ready to crush. I am 64 and I've been lifting since the mid to late 70's. No more stupid heavy lifts. Just time under tension and wicked hypertrophy. I am a rock climber and my lifting routine has made me a much stronger climber. We workout so that we can get out and enjoy life. I have liked and subscribed because as an old geezer, it's nice to read other old farts success stories. Cheers mates!
I'm 64 also, I remember a saying from back in the hazy day: "muscles cannot count". Meaning don't rely on how many reps, the numbers cause limitations, especially as we get older.
@@invisableobserver I just did chest yesterday. I did some light warmup sets and then put a bit of weight on. My first set went 20 reps. Rested, then added a bit more weight, hit 15 reps and I felt that number shut me down. Rested, added a bit more weight, but this time I didn't count. I had to have gone close to thirty reps. Rested, kept the same weight and did two more sets, not counting my reps. On my last set, I was strong all the way to my last rep where I just hit a wall. And man do I feel it today. Cheers!
✋️💯💥
I am 75 years old now and I am adopting this method, after years of heavy lifting and injuries I am seeing the "lite" .......Pardon the pun LOL.
Cannot argue with this. I am 53 in July and in the last 18 months l have packed on muscle. My wife showed me a photo of when l was 50, actually my birthday and she said to me baby you have packed on muscle big time. I did have to get a bigger suit for my eldest Son's wedding.
2 reasons l believe contributed to my gains.
1. Better equipment, l went to a 24/7 gym but October last year l upgraded my own gym equipment and has all the goodies, such as built in Smith machine, all manner of cable attachments but also retaining free weight. All Olympic spec. I got variety and have done the exercises with more precision and full range of motion. Dropped the weight by 20% maybe more. Reps l take up to 15 but 10 minimum.
2. Consistency and eat well balanced food bumping up the protein a little.
Many years sat on around 180-185 pounds, l have hit 200 pounds and l think l can get some more gains. Simply enjoying my training more than ever but my message to those over 50 ! Leave the ego at home, train with precision, and the mind and do weight that allows you to dial out even 15 reps for the pump.
Listen to your body and understand you are going to have peeks and troughs, meaning when you peak your body is saying you can push me, but then the trough comes which is when you dial it down and your body is telling you back off, then your body will bounce back and say push me, howbeit sensibly.
Good message I your video.
Good stuff! Keep up the good work & I appreciate you sharing your experience!
Any TRT? Just out of interest. I'm the same age, and always interested in the guys who do and don't try TRT.
@@BuJammy Have never used HRT or PED’s my friend. I have grinded a lot over the years, l have managed to hit a sweet spot with training, with great updated equipment in combination of tweeking training techniques. I was just a thin built guy who just hated being skinny, and l am happy now because l actually look reasonably big and people notice. Its a good feeling
What's a troph? I think you mean trough,as in a low point between 2 high points. I know it's probably not that big of a deal to you to use the proper word instead of just making shyte up but it is important. Stupidity and ignorance is a disease of complacency.
@warlord2pfa Thank you for your correction. You obviously understood what l meant. Calling someone stupid is arrogant and petty because l made an error in my grammar. Gyms have mirrors, so look into one and check your attitude. 😬
Yep I’m 53 and every time I go heavy my joints and tendons hurt especially on biceps, I’m in the lighter and slower camp from now on cheers! 👍
Mine did that too. I found going lighter did help. Also try supination with a more severe inside grip and that too helped me..
Agree. Since my upper 40’s, I’ve been through several cycles of lifting and not lifting because tendinitis always shows up eventually and kicks me out of the gym. This go around, I’ve committed to kettlebell workouts, simply alternating between swings and snatches, with some pressing and farmers carry sprinkled in. It’s challenging. It’s also time efficient. I’ve been doing EMOM targeting 200 reps in 20 minutes and then reducing time and adding weight very slowly. I still have the tender tendons and the KB workouts are no problem. 58/155lb
Speaking true! Slow it down, make it harder, make it burn, make it safe and you’ll get all the muscle you can. Big weights are for immature egos and we’ve all been there but know better now. Injury avoidance is the gospel when you’re 50+ if you plan on being fit all the way up to St. Peter’s gates.
This is exactly right (for me, 69+)👍👍👍
Big weights are for immature egos? Not building strength? Hmm So, building weak muscle for show is for...?
Ever since I stopped the heavy low rep way and switched to higher reps, hitting failure, with lighter weights my progress has been amazing. And NO joint pains like before.
As a 66 year old guy I do one body part per week. I. Do some lighter weights to start then go a little heavier with each body part I track everything I do in a log. Sheet. Then in 2 to 3 months I change routine so far working beautifully no sore joints no problems
Good stuff
I’m 70 and all the years of heavy lifting has added muscle but has also resulted in injury’s. Now, I go lighter and have added resistance bands to the mix.
Bands are my best friend. I use them for tons of stuff.
I'm 59. This is what I do now as well. Lighter weights and resistance bands. When I was 54-55, I made the mistake of trying to work out the same way I used to work out when I was 25. Wounded up hurting myself. That was a dumb move I won't repeat.
@@wb5mgrI have bands aLOT now,they let me still train hard without wrecking my joints more than they already are
As he said. It varies for everyone. If you can lift a weight 6 times and that produces muscle failure, that may be considered heavy. For you. Lower the weight and lift for more reps to reach that same failure point , that may be considered light. For you@donaldkasper8346
Resistance bands for me too as well.
I am 80 and stated lifting weights about a year ago. I have always been active playing sports, etc but not a lifter. I do 30 minutes of resistance training for 6 days a week. I lift the amount that allows me to do 3 to 4 sets at 10 reps per set in good form. In addition I hike 6 to 7 miles a day by my Apple Watch. I also have reduced my food intake and watch what I eat.
I have not lost any weight but have reduced my pants size from 34” to 32”. I have lost 75 % of my love handles and my six pack from 40 plus years ago is now visible again. I have been slowly increasing the amount of weight I lift over that time.
Have I gained muscle? I think I have and the biggest benefit is I no longer have no lower back pain.
If you’re noticing a decrease in fat and your weight is holding steady you are most likely adding some muscle
Thanks for that, I'm 74 and have been training for over 40 years on and off,there are some exercises you can do heavy and others you go light.
Same age agree I only train legs once a week
I've tried to take myself out of the mindset of "heavy" vs. "light" and focus on failure at a certain rep range - exactly what Jay is talking about. I'm 48 with a history of injuries and pain in pretty much every part of my body after 30 years of sports and training. I've been training in the 8-14 rep range for a while now, with a focus on perfect technique and taking each set to at least 1 rep shy of failure. When I fail at 14 reps, I then increase the weight to where I will fail closer to the low end of the target range. The weight on the bar is an instrument to induce progressive overload - I don't care if it's less or more than the guy next to me. I do what works for me. I see a lot of guys in the gym who put a lot more weight on the bar but have terrible technique, and that is a path to injury and lack of progress. Since I have taken this approach I have not missed a training session and feel recovered using a 3 on/1off, 2 body part per day split. The reps or weight have been consistently going up, I've been enjoying my training, and I'm seeing results I'm happy with. Focus on your individual journey!
Well said!! I find myself (my mind) wanting to go in the direction of all the hype videos of basically "lift heavy or go home." I conscientiously have to remind myself that this isn't true. At 46 years old I find I have a much better, enjoyable workout with lighter weights and focusing on proper form. I am just repeating what you have said now...great comment and I agree with you, cheers 😊
Your comment really hits home with my own situation. I’m only 42 but have blown out both knees (patellar tendon) within last ten years. Needless to say I’ve had plenty of pain/frustration in leg redevelopment and strength gains, but like you said you have to find what works for “your” health, focus on technique, listen to your body, and practice patience. Thanks for your insight. I
needed to hear that.
Brian Johnson and others recommend at least 6 hours of exercise each week for maximum anti-aging benefits, so more than the three gym visits will be required. We know that muscle growth needs IGF1, testosterone, and other factors, and these are produced by an adequate level of exercise (6+ hours). I have added yoga, sport climbing and biking not only for the exercise but also for the social interaction. On most weeks I exercise about 8 hours/week.
Being 50, I agree with everything he is saying. I have an an extremely physical job and I try and incorporate these methods, but I still do my main, compound lifts as heavy as possible because I am forced to lift, move, shift, carry and pull extremely heavy items in my employment. Good form and proper nutrition are my best suggestions for anyone in my position.
Great advice. I'm 59 years old. Been lifting forty-eight years. I lift lighter, and still to failure. I challenge myself still with heavier weights ocassionally just to keep that ability. I do more dumbbell stuff, don't bench anymore because I have a pec tendon that bothers me. If I get that tendon to start bothering me, then it really slows down what I can do. Dumbbells allow my shoulders to move how they want to move. I really focus on a very full range of motion, and feel the muscle. Weightlifting is addicting.
Another over lifter here, I'll be 73 in a couple of weeks. When you first mentioned lifting lighter, I thought you would be in the 8 to 10 range. I work in the 6 to 9 range, most of the time. There are days when I'll do a second or third set as a heavier double, instead of another normal set. Or, I might just spare the last set, if it just isn't a great day. There are so many ways to approach lifting, all will get you to more or less the same place. If you grind over time, there will be results for you.
58 here. I was a gym rat from 18 to 35 or so. Until recently, lifting bottles had become my main workout. After a lot if damage and losing most of my muscle mass and a LOT of strength, I am now clear and ready to get back to it, but without the ego that caused so many injuries that I could (at that time) just ignore for the most part. Subbed! And Thank You!
Thank you for tuning in! Welcome
Dr Doug McGuff and Adam Zickerman advocate working out with a limited number of exercises, 6-8 repetitions, 1 set to failure, but using a slow cadence of 10 secs up and 10 secs down. This requires a lighter weight. It is quite safe and I have found it to be effective. Done properly it only requires one session per week.
Control motion with time under tension. I've seen my failure rep increase, so I add just enough weight to bring the 3rd set failure into that 14 to 16 rep range. At 74 it has been keeping me in the weight room.
I totally agree with what you have said.
It is for everyone to decide what they want to do and can do.
If you want to continue to lift heavy (1-5 reps) then do so.
The oldest person to ever compete a powerlifting meet was 101!
The following is my own experience of lifting through the aging process.
It is almost fifty years since I started my first structured programme of strength training.
From my mid teens to mid twenties I was a competitive bodybuilder. I gave up competing because I realised if I didn't take good old vitamin s I was not going to win anything. In those days where I live there were no natural contests.
But I got big. When my wife first met me she couldn't get her arms round my chest.
Then in my late forties I got into powerlifting and won five first place medals in the masters one and then masters two categories.
During the years of powerlifting I trained almost entirely in the 1-5 rep range.
During those years my physique deteriorated dramatically.
I lost most of my muscle size and tone and put on a lot of body fat.
Looking at me you would not have guessed that I was at the strongest I'd ever been.
As I've gotten older I've realised some things.
Training in the 1-5 range beats up my central nervous system a lot and leaves me feeling beat up all the time. It takes much longer to recover and so I can't train as often.
Training in the 8-12+ range builds a lot more muscle while burning fat and recovery is much quicker and I feel a lot better all the time.
I sleep better and am in better form physically and mentally during the day.
Training in the 1-5 range carries with it a much greater change of getting injured and as you get older injuries are more likely to happen and when they do recovery is much longer and problematic.
You might never recover fully.
Training in higher rep ranges is much safer because the shear forces involved in doing those 8+ reps is very small for each rep.
Doing the 3/4/5 rep of a 5 rep RM, the shear forces are much higher for each rep.
I have never in all my decades of training in gyms seen anyone get hurt squeezing out that 8th + rep.
I've seen some nasty injuries happen in the 1-5 range even in younger guys.
I've known two guys who were never able to return to the gym. They were in their twenties and thirties.
All I know is, that at almost 70 years old now (June this year), it just ain't what it used to be, lol.
I trained fairly stead for about the past 14 months, gained nearly 2" inches on my old, old, guns, last year, and then I decided to take a little joint pains 'rest'(euphemism for getting lazy) the past 6 weeks...and whoa! shrink city.... lost over an inch on the arms & legs, feeling waaaay weaker than just a few short weeks ago.
In the old old days, taking this amount of time off got me _stronger_ when I went back to it, not now! lol
This was a good reminder....I need to get to it soon, before I can't...maybe I'll try lighter/more reps....It's a continual battle now with various joint pains for sure.
But I know that, at least in my case, muscle CAN be added..... just not like 35 years ago. 💪
I've certainly experienced that at 70. I can't afford to miss more than a week, or I'll certainly see a loss. I got injured (not related to weight training) last year and spent a month away from the gym. I have not yet quite regained where I was before that layoff.
@@kirkdarling4120 I don't know if the muscle itself deprecates that much but yeah, a week or two will certainly leave you adjusting the weights downward. I think it also has a lot to do with changes in the nervous system. I noticed a lot less deprecation in ability after I'd been on a zero carb diet for several months and had introduced a combo of benfotiamine and ALA.
I'm 68 and this resonates with me. I realized this past winter that I had lost ground that I couldn't afford to lose and that I both wanted and needed back. I'm totally undisciplined about "working out", I just pushed myself back into being a lot more active and doing stuff and I've definitely recovered that lost ground, but it's entirely clear that if I don't keep working at it, I'll lose it again in no time.
I am 59 years old, and ever since I hit my 50s was starting to get more and more injuries from training with heavy weights. In some cases, I had to stop training for 3 months while I recovered from injuries, which was no good. Starting last summer, I got fed up with the cycle of getting injured, waiting to recover, then building up the weight again, then getting injured, and so on. So, I stopped lifting weights, and went old school using a heavy duty chest expander, a chest krusher, and other really serious old-school equipment made by Robert Baraban - a guy in Europe. Somehow, this kind of equipment still gives me a seriously hard workout, but without the injury. I have been really pleased to have been injury free since giving up the weights and going old school.
I'm 60 and I still do my powerlifting 3 days a week and stay in the mid to high 300's on my lifts 5x5 program compound movements and some beach work on body parts that the compound movements don't hit so well for 20 years now . Cardio 7 days a week minimum 12k steps a day. No injuries and still a solid 215 lbs.
Im 62, tall and lean, long arms n legs, when I switched to light til failure I saw muscle growth, whereas I really didnt before. Handle them slow and easy focusing on the muscle. Plus, they are way easier and safer to handle.
Yep....and don't be afraid to take longer rests between workouts....I'm 62...just as big as I was in college as a gym rat...but only 1/3 as strong...I'm ok with that. I now do lighter weights, time under tension, negatives...to failure. Seeing my biceps growing again...and shoulders.
Amen, brother! A wise man once told me: "You do you." I figured out a long time ago that lifting heavy was a DEAD END. At least for me. I can rep as high as 200 on lighter sets. And I can lift at least 3 or 4 times a week vs. doing one heavy w.o. a week. You have to find what works for you.
Some very valid, relevant and well-articulated points made here, which will resonate with a lot of people. It may also be worth adding that dropping weight contributes significantly to better form which, in turn, leads to faster growth and reduces the possibility of injury. If you're really engaged with the weight, you're in tune with what you're doing and focusing on holding the contractions for a second or two with each rep, then you'll get much more out of your training than just heaving around weights which are way too heavy and significantly raising the risk of injury. Good channel, new subscriber.
Thank you & welcome aboard
I am 77 years old and have trained as a competitive rower and mountain biker for years. It took me years and years for the penny to drop, that proper form, and probably lighter weights, is more important for good results and a healthy life.
The biggest problem that I see in the gym is not leaving the ego at the door.
To be honest, very few people will be impressed by looking at someone lifting, unless its absolutely massive, the truth is that most people are only interested in themselves.
Good channel and a new subscriber.
Yep. Always best to train at an intensity and frequency that allows you to continue doing so for long term. We all seem to have some unique features in our training that works for us. For me, decades ago I found that doing 3 sets to 15 reps before adding weight worked for me. I usually change the weight on each set to keep me in that zone. I also carefully document the weight I am using for each lift and each set along with the number of reps I have reached for each set. That way I can always see improvement which keeps me motivated. On some lifts, I have reached what I consider to be my goal lifting weight, so I don't strive to add more weights on those lifts. Instead, I work up to 20 reps and stop on the first set. If I don't reach 20 reps on set 1 then I'll add a second set to 15 reps, and if I don't reach that then I do a third set to failure. That keeps me from losing strength. As I have reached my goal weight in more lifts, my workouts have become shorter, or I expand into different types of exercises. That's what has worked for me.
Great insight. At 65, with 45 years of training and 20 years of competitions under my belt, I have learned to leave my ego at the door. Keep the videos coming friend.
Thanks for sharing!
I'm 60 and I've been doing a routine of weight training and other exercises for about 5 years now. My goal is about an hour a day for 6 days a week. I don't always make that. I agree with this approach. However, I have tried a slightly different approach than this. I was primarily doing heavy weights for several years. I was pretty careful and was fortunate to not have any major injuries or set backs. For the last 6 months I've been alternating heavy weeks and light weeks. Not only has this improved my physical results, I think it gives me a mental edge as well. It's been a game changer for me. My biggest problem I'm working on now is being more disciplined with my diet.
You're totally right! I've been lifting for 37 years. Used to lift extremely heavy. All I accomplished besides getting stronger, was to screw my joints up. Now I use lighter ways, perfect form and slow on the eccentric part to fail. I get excellent pumps and can keep going at 55 yo.
Amen brother! Your story is same as mine. Turned 55 in February. Joined my first gym in ‘86. The single best technique I’ve adopted in the last couple years is focusing on complete ROM, slower eccentric with a pause. I’ve noticed the most improvement with legs using this strict technique, so much so, that I can squat again ass to grass with a pause. It’s remarkable how good I feel now as opposed to throwing around 405 to “parallel.” I rarely squat more than 225 now but I pre exhaust with very deep leg presses. Never felt better and no lower back issues!
@@midnightflyer7510 It took a while for us to learn, but I am glad we did it. Keep going strong and healthy man!
Will be 50 in June. Lifted heavy and noticed recently that my joints hurt after heavy sessions with 6-10 reps. Especially wrists. Now I lift 60% of initial weight 15-25 reps to failure. Slow eccentric with pause just like you stated. Feels much better and can feel muscle that I work on much better. And of course no joint pain.
@@donaldkasper8346 Too heavy to even get 10 reps with good form. Extremely heavy for me, not comparing numbers with anybody .
@@donaldkasper8346 What do you mean?
Great video and description. It’s important to understand that going light just means you can do more reps before you hit failure or close to It.
Hey guys . 56 . Great info here. I've Moved to Lighter weights 15-20 rep sets. Digging in hard on the ends of the last 2 sets per body part . Getting past that burn with good form is key here . Pre-workout is my juice and really helps intensity focus and concentration throw on some old heavy metal and the stage is set .
260lbs %18 body fat and going to 10-15 %.
I’m a month shy of 78. I 5’6’’, 138. I still do weighted chin-ups 35lbs, and weird dips 55lbs. I’ll continue til I can’t
I spent 8 years in the hospital or on the couch from health issues in my 50s...Peaked at 260 pounds and could barely get up a couple of flights of stairs. The first day I decided to change my life I walked 500 yards on the flat with my daughter and she almost called the ambulance on the way back. I'll never forget the look in her eyes. One of the lowest moments for me...I slowly started body weight/walking and began keeping an eye on my diet.
Then 19 months ago I got into weight lifting. Today I am 172 pounds, 6 pack starting to poke through. The other I turned 60...I never expected to make it to 60. I feel so very thankful.
I start a bit lighter and finish heaviest with my last set. First set I go a couple reps from failure and every other to failure 3-5 sets depending on how the muscle is responding. To me, working out, making gains, getting healthier, and stronger is a privilege. I work out like a man possessed. 3-4 days a week depending on recovery times.
I don't know if this matters but I never really rest until I absolutely gas on my last few sets. I work one muscle say bench, then I immediately get up and hit some curls, back to bench X 4-5 depending on the lift. I think they used to call this super sets? Its all I do. Same thing with shoulders for instance. I move from lats to rear delts mid delts front delt without rest. 2-3 sets each. If the muscle refuse to do the work, I go hit abs for a while then come back and finish off my shoulders. Kind of turned it into a weight lifting fitness deal...lol.
Hurts bad but it works for me.
I have had a few small injuries. Currently nursing a small shoulder tear and a couple of joint issues. I work through issues and have not ever stopped working out completely. Going lighter really helps. If an injury dictates I will go extremely light ie with the shoulder tear.
Watching this video I am beginning to see I need to tailor my lifts for the future. Strange concept to me lol. Lighter may indeed be the way to go.
This is a great testimony! Thanks for sharing & thank you for tuning in to my channel! Keep up the awesome work!
I used to be a competitive power lifter never doing more than 10 reps per set. Now approaching 63 my work out this morning was 1 set squat 75#- 40 reps, military press 60#- 20 reps, bench press 75#-25 reps, and then deadlift 100#- 20reps. Rested about 2 minutes per set. Total exhausted followed by a shower and a delicious smoothie. I'm glad I found a channel I can relate to. Have a good weekend every one
🤠
That’s awesome! Thanks for sharing
I'm 64 and after years of lifting heavy I've had both hips and both shoulders replaced . Also back surgery . I've lifted medium weights for the last 10 years and still look pretty good .
Good stuff! I'd only add that one of the most common issues with older men who like to train is they over-train. My brother and I (and our father wrote an article about it in the early 40s) have watched those still competing in weightlifting and powerlifting meets "whittle" themselves down year after year by large percentages. So, at issue here, it seems, is when one gets older, you take a good workout . . . but one's "tone" declines much faster between workouts than it did in our prime years and it happens before one is fully recovered for another workout. The work-around is finding your personal required full recovery time, and it varies quite a bit between us, and then filling the day gaps with very quick and very light single set exercises. For me, it might mean one thorough workout per week, maybe a day or two of total rest, then several days of sort of propping my tone up with very fast and very light workouts not even closely approaching max reps or max weight. These are good for blood circulation, good for flexibility, good for signaling "my body is still in the game." I doubt many 70+ year old lifters need more than one hard workout a week, and I say this thinking I'm in the "quicker than most to recover" cohort, but that we also need these super fast and light days purely for supporting tone/circulation/flexibility, etc. Long post, sorry.
Thank you for sharing
Good info thanks. I am 51. Been going to the gym now for 3 years. Loving it.
Very good video. I was a powerlifter for almost 2 decades. I lift a lot lighter now, because it is easier on the joints, and I’m more concerned with hypertrophy than just brute strength nowadays. I really like lifting Eric Janicki style, with the lighter weight, super slow eccentric, and a deep stretch at the bottom. It has been a game changer for my flexibility, on top of building new slabs of muscle I didn’t know existed.
Good stuff
I'm age 68, been drug-free, non-competitive bodybuilding since age 15 in 1971. What this video describes has been exactly my experience and approach during my over-fifty years of training.
Two contributions to this excellent "lighter poundages with higher reps, but still done to positive failure or near-failure" discussion.
1) Lifelong lifters (such as the video poster, and me) usually built our genetic hypertrophy limits of muscle using, relative-to-our-individual-capabilities, "heavier poundages with lower reps" when we were under age 25-30. The strength we built on that approach has a carry-over effect in our older ages; although strength inevitably decreases due to the accumulation of injuries, natural joint wear, and natural neural decline, it decreases from a typically significantly-higher peak strength than the strength most who used "moderate poundages with more reps" to reach their hypertrophy limits peaked at.
Consequently, when we switch to "lighter poundages with higher reps" when we're older, we often still have enough strength left to use poundages that others might consider heavy for those higher reps.
That translates to improved hypertrophy compared to a decline from lower peak strength: still being strong enough at age 68 to do, say, a set of 20 reps at positive failure with 50-lb dumbbells instead of with 40-lb dumbbells helps better to maintain muscle when we're older.
2) Most who don't begin serious resistance training until after age 50 should not expect to add as much muscle even doing optimally-productive training as they could have added before age 50. Regrettably, even for a healthy person, aging itself typically decreases our ability to build muscle.
@@donaldkasper8346
1)The subject of this video is specifically "adding muscle", not generally "weight lifting". Weight lifting/training can be done for primarily different purposes, one being hypertrophy.
2)"Muscle memory" as used in bodybuilding discussions refers to the "carried-over" effect of earlier substantial hypertrophy due to resistance stimulation on the later hypertrophic effect, even despite intervening atrophy, of later resistance stimulation.
Bodybuilders often experience or describe it as a "being easier/faster to regain and/or maintain substantial muscle which was added earlier and/or subsequently lost". I've experienced it myself following extended layoffs from training due to serious injuries I incurred on my roofer/builder jobs.
In hypertrophy, that effect definitely occurs, but research to present has not understood how it occurs (neural improvements aside, one more recent study indicates it may result from hypomethylation).
3) As the video mentions, "light" and "heavy" are in relation to what poundages an individual can do, not in relation to what that individual can do compared to others.
For hypertrophy (again, the focus of the video and this discussion) purposes, generally, a poundage an individual can do for one set of five to seven reps, to the point at which he cannot perform another rep, in an exercise, is typically labeled "heavy"; a poundage that same individual can do for one set of fifteen to twenty reps of that same exercise is labeled "light". And, yes, there's a "medium", in the eight to fourteen rep range.
The listed reps and the ranges are arbitrary and imprecise, yes; they're used as general reference points for discussion and comparison of what are individual-specific variables.
However, the practicable takeway lies in this example: if you can do, say, a six-rep set to positive failure of deadlifts with 275 lbs and a fifteen-rep set to positive failure with 200 lbs, then for you, 275 is "heavy" and 200 is "light".
@@donaldkasper8346 I'm going to say you know you're asking an invalid question, because there are no numbers that can be given that constitute light versus heavy across the board. I'm going to say you know that they're talking about relative weight for each individual. You insist on having a measuring stick? Ok, here it is - if you hit failure doing the exercise in under ten reps, it's heavy for you. If you hit failure doing the exercise at about thirty reps it's not just light, but very light. If you don't hit failure with thirty reps, use more weight.
@@donaldkasper8346 But, the point of this video and this discussion is specifically about adding muscle, not about getting in shape.
Resistance training is not cardio training.
Strength results from resistance training, not from cardio training.
@@donaldkasper8346 A set of 30 reps is not cardio, since even a set of 30 reps doesn't raise then sustain heart rate long enough to produce a significant cardio effect.
A set of 20 to 30 reps affects the mix of Type I and Type 2 fibers in a muscle differently than does a set of, say 5 to 7 reps, yes, and a set of 20 to 30 reps won't develop as much strength as a 5 to 7 rep set program will, yes; however, a program of higher rep sets done to failure will definitely add muscle when done progressively.
Amen. You just saved me a post.
I have so many injuries from over the years I have to be real careful. The fact is once you get to failure, that muscle doesn’t care if you’ve done 6 or 20 reps. Recent studies have shown a range of 6 to 35 reps will build muscle/strength if failure is reached.
Making sure you get your macros right is an important aspect of building muscle. Fueling your workouts is a key.
No excess calorie/protein = no new muscle. Don't go crazy with the excess of course. All that hard work is mostly wasted if you don't eat right for it. Better endurance maybe but you are not going to be putting on more lean muscle.
So many good points. I was a competitive bodybuilder as a teenager and now I'm 56 and about a year before covid I started working out 2-3 times a week with a simply workout that lasts about a half hour (no breaks) using light dumbbells. I dropped from 230 to 205 and felt 10 years younger. When I was in my teens and twenties I always used heavy weights often suffering injuries and even worse "over training." Often younger weightlifters approach me at work asking what I'm doing because of the attention I get from young women. The biggest thing I tell them is make sure you are constantly changing your work out. One workout dumbbells w/high reps the next I'll do a machine workout starting W/light sets of 50 and up the weight until I can only do 10 reps, the next I'll do barbell stuff w/slow negatives. I never allow my body to adjust. The other thing I see young men doing is "over training" sometimes you need a day or week off, listen to your body! I recently added about 10 lbs of lean muscle by increasing calories and the young that I gave advise went also are doing great no longer in a rut or injuring themselves.
Thanks for sharing
I'm 46 so not quite at 50 yet but, I do lift a little lighter these days. I used to be a competitive strongman (amateur only!) so I have trained very heavy in my time. I stopped competing just after my 40th birthday. As much as I loved to compete, my body was broken all the time. Now I train much more deliberately, not slow, but certainly more controlled. I pause in the stretch before initiating the concentric, and pause in the shortened. All this means I have to reduce my weight to be able to do this. My days of shifting heavy slag iron about are gone for me. I do sometimes miss it and I see the young bucks in the gym slaying the weight and the I often wonder if I could still do it! But then I remember, I love training a lot more and don't want to be injured all the time.
One possibility for folks having trouble powering through the burn is to do the opposite of a drop set to reach failure. For example, once you feel the burn, let the lactic acid dissipate and switch to a heavier resistance to failure.
Good advice. I cycle every month. One month is lots of failure sets, and good volume per body part. Month 2, I leave a rep or 2 in the bank every set, and a little less sets per body part. Month 3, I leave a few reps in the bank every set, and volume is down a lttle more. Then back to more volume and more sets to failure. Doing too many sets to failure is hard on the CNS, so ease up a little and keep the body guessing for the win.
Great video! I'm 48, do a 90 minute full body workout every other day and train hard with constant proximity to failure, however my program also requires relatively lighter weights with at least 8 but usually 10-12 reps of every exercise. For me it's the best approach for volume, hypertrophy, recovery and most importantly injury avoidance while retaining more than enough strength, although TBH the best thing I ever decided was to quit heavier 1 rep max lifts as there hasn't been a bad or long-term injury ever since.
I absolutely agree with this. I'm 54, for me, choosing the weight has been vital, my working weight has to be challenging but not too heavy that it causes me to struggle to lift it more than 5 times or break form. I've also found high amounts of sets to be good (again as long as you're not lifting weight that you're really struggling with). For isolation exercises (which are my main thing), i aim for 10 sets, rep range is usually around 10-15 depending on muscle group but as long as it's no less than 5 and no more than 20 i'm good. Compound exercises i tend to do the 5x5 method but again, i don't go super heavy on these either. Doing this over the last 2 years has caused me to grow some serious muscle and i can definately lift more weight more comfortably now. But protecting tendons has been the number 1 consideration, absolutely need to leave your ego at the door. Sometimes i'm aching a lot and i just have to go with what my body is saying on those days (usually once a week) i mostly do warmup weights with just 1 or 2 sets of the working weight just to keep my brain used to lifting that weight.
Thanks for your input!
Appreciate your open, balanced feedback. Do what works for you, but stay safe. Absolutely. I went to a gym for a short time about 20 years ago (putting me in my mid-30s), and the proprietor was a former competitive power lifter. He had to be in his 60s, easily. I watched the man suit up and squat 500 lbs, deep, for 10 reps. He then told me that he would take guys in their 40s and 50s, maybe had been in the gym before, and train them to be competitive power lifters, having them deadlifting 400 lbs within a year.
Everyone's different. I believe a lot of it has to do with genetics & muscular-skeletal health, mentality, and training style/methodology. Listen to your body. Push your boundaries, within reason.
Well said thanks
Try variable resistance and X3. It is highly restorative and gentle on the joins. Despite old injuries and frozen shoulder that rendered one of my arms practically useless about a year ago, I can now bench press 300 lbs 24 times.
I’ll be 56 in June! I’ve been lifting trying to increase my push-ups! I never did 100 yet! I’m trying to to get lean! I was down to 160 I gained up to 190! Thank you for your help! I actually just found your channel!!
Thanks for tuning in & keep up your good work!
I will be 71 in July. I gave up "progressive resistance" (going heavier and heavier over time) long ago. I enjoy my bro-splits pyramiding up and down the weight with the usual routines. It is exercise for me and makes me feel great!
Keep it up
Hey I'm 77 and still going to the Gym 5 days a week.Now,because of certain medical conditions I've incorporated a lot of Isometric Tension/contraction exercises for certain muscle groups.I read a report from a University in the UK about negative resistance stimulating much more muscle growth than regular movement.I've been doing weights since the age of 13 so I think I'm fairly attuned to my body .With this form of exercise [only on some muscle groups] you can feel the burn almost immediately and sustain it as your muscles gradually weaken and you lower the weight ,resisting all the way, as 1 rep. Then short break and another rep.After 64 years of plugging away I'm very happy with the way I look and feel.
Thank you for sharing
Im 58 , i feel as my workouts are more productive 💪 now versus 20 years ago, i attribute this to, having more patience, each rep is more purposeful, mind muscle connection also im more knowledgeable concerning diet and rest, not so concerned with the amount of weight but, more so on form and contractions, as they say ...with age comes wisdom
Great job!
This was good, thanks. Yes, my ego lifting days ended almost 20 years ago and you're right, I consistently finish with at least one partial drop set. A lot of older guys complain they don't get that "old school" pump with lighter weights. I recommend trying BFR bands for arm and legs training. Did I mention I am 74 and still work out 5-6 days a week? Thanks again.
I'll be 47 in October. I'm hitting that spot right now where my body, mainly my joints are pushing back against the heavier weight. Great video.
Thanks for tuning in
What our narrator says makes perfect sense. We’ve got to stay motivated enough to go to the gym regularly, and without that mindset then you’re just spinning your wheels. At 75, like most longtime lifters, I have a couple of injuries that limit my lifting abilities, (and I choose not to have them surgically corrected). If I lift heavy with max effort & mostly to failure then it takes a full two days to recover, and at times more. I also work part time by choice and have family and grandkids which take time. So dialing back the weight yet still with good intensity/effort works for me for quicker recovery & consistent motivation.
PS: Especially for old-timers (65+) like myself, it’s important to take one or two protein supplements daily & dial back the crappy food!
Well said! Thank you for tuning in
Turning 53 this summer, and been in the gym consistently for about 25 years. Finally figured out the correct form and schedule to get results a year ago, and have the Spider Man physique I’ve been wanting the whole time.
Ehats more effective? Lifting a higher amount for less reps and longer recovery or lower weight for higher reps?
If you have less recovery with the latter doesn't that mean you made less of an inroads?
Time under tension is beneficial no matter what age you are, or what you're fitness background is or has been!
I'm 63 and started lifting again a couple of years ago. Went with light weight, just bicep curls & overhead press w/dbl and high # reps. Not much muscle growth so switched to double weight to 12 reps and 4-5 short of failure and growth of muscle was immediate. Granted # of days lifting did decline per week but pleased with added mass and strength.
This is great! Thanks for sharing
Im 65 . Been lifting since I was 13. Ive been in Powerlifting, Bodybuilding, Cross Fit, Boxing, self defense along with being involved in many high contact sports. I won a Masters Bodybuilding at age 62.. My biggest problem now is recovery. I too find it a bit more efficient when it comes to a higher rep system. However I try to fit in once every 6 weeks a one week Strength work out for all body parts. When I do that I try to fit in a 3 - 4 day layoff with an extra high protein diet.. In the last 2 years this seems to work keeping my muscles at really good size. I gotta say though the big battle is maintaining size. To do this Im always aiming high at muscle increase.. Back in the day I would gain size quickly.. NOT happening like that. About 8 months ago I wanted to quit. Felt down and subdued. NOt depressed but, just felt wanting to stop.. Out of experiment I increased my protein by 45 grams more a day and in 3 days I started feeling back on with a more vibrant outlook.. Anyway, my 2 cents.
Thanks for sharing
Will be 77 in July. Use a hardgainer program because of late start for resistance training. Prior to that, excelled at track, cross country, long distance training and played a lot of basketball. Won't go heavy because I am healthy enough with the Long Look and maintain using light weights. Eat right, no booze and maybe an occasional cig etc, etc! All vital are OK and Doc says I need more patients like you! Off to a pull down workout! Good Luck Mates!
I just started working out again about 8 weeks ago. It's been 25+ years since I lifted regularly. I just went around the machines doing medium weights for a couple weeks just to get used to it again.
Now I'm doing 30+ minutes of cardio before every workout. I call it heart and lungs. I do chest and triceps one day. Back and biceps one then legs and shoulders in day three. When I get to where I can do 12 reps on every set I bump up the weight.
Then take one or two days R&R.
I'm 60 and looking to cut some fat build and tone some muscle. We'll see how this routine works.
Awesome job! Keep it up & you’ll reap the rewards for sure! Appreciate you sharing this. Thank you for watching our videos!
Well put. At 54 I have evolved from doing sets of 6-10 to 12 - 20. Fewer injuries resulting in fewer workouts missed. In addition to lighter weights and more reps I also have shortened the rest interval between sets so that going to failure with lighter weights happens with fewer reps. A much bigger focus on nutrition has also resulted in much better gains.
Being a weightlifter of 54 years old. I agree 100% what you say in this video. I just subbed to the channel. I don’t lift as heavy these days and still enjoying good results. My joints thank me as well.
Welcome
I’m 62 years old I bench 315lbs. At 54 I benched 365. And 225 X30 times. I took 3 years off and I’m back to over 300 from last 6months. Let’s get to the lifting light. When you get older it is the reps that is going to cause you problems. Wear and tear is often done by too many set and reps. Carpal tunnel syndrome isn’t from lifting heavy keyboards but rather the over use of the carpel tendons. When you get older a higher weight with less sets and less reps will serve you better than doing 30 of anything. Doing 2 sets of 3- 5 reps will keep the muscle size on you. When you T level drops and then you do high reps and sets of lower weights you will lose size quickly plus risk bursitis,tendon issues and pulled muscles. Proper stretching 2-3 sets set including the warm up at up to 80% of max will maintain . Chest do only 3 different exercises once week ,back once a week 3 exercises same formula , his and tris again once a week each group . = no injuries maintain size and you don’t have to be at the gym more than 30 mins.
I'm not 50+, I'm 43, but I started going to the gym at 39, very late yes, I was never overweight until around 35 I started to gain some weight, not that much but enough to trigger me doing something about it. As a result I don't think I lift very heavy at all due not having the younger years of growth and strength building spend in the gym, did have physical jobs so I guess those helped.
I'm allready appreciating these video's, I think its important to check yourself on time as you age, to check your methods. To protect yourself. For now I can still push that weight slowly up, but in a few years I'm ready to think twice and start being smart about it.
I'm determined to age strong and this video only gave power to that train of thought. Thanks!
Thank you tuning in
At 72, I have had many orthopedic injuries and have to be careful. I choose weights that have failure at 60 reps. I do 100 push ups and 250 crunches a day with one day off every week. I find this has maintained my strength by my stamina has greatly improved.
Great work!
100%. Lighter weight/higher rep lifting is underestimated for older people. I'm approaching 60 and lifting again after many years away. I'm flabbergasted at the results over a short injury-free period already.
Thanks, I learned something. I'm late-40s and lifting heavy (for me). Not quite ready to reduce the weight yet but I can definitely see a point when that will be the smart option.
I am 67 I trained from 22 to 39 did really well in show's stopped cos of steroid injuries, started training again at 57 I do think muscle memory helps I'm still gaining muscle and weights are going up I do go heavy as I can it's all in your mind set if you want it you will do it just keep doing it,I do do slow movements negative which I think really helps
At 65 I'm lifting much lighter, I do drop sets and supersets. I just added a Squat Max to my gym to counter the shoulder
and lower back soreness. However, heating pads of different configurations have become my best friends,
but they also keep me lifting...
I’ve lifted for 45 years and 43 were hard and heavy. Real heavy. Eventually I tore my rotator cuff with the lifelong routine. Now it’s bodyweight work or ultralight weights and restricted movements.
Amen! Well said! I am 75 and lifting much lighter than when I was 35 but I am pain free. Weights, TRX & calisthenics 4 days a week and walking 4-6 miles the other days. I am right at failure on everything . Thanks!
I age 70 and began isometrics three years ago and it has bulletproofed me from injury. Isometrics do not look like you are doing much due to there is no dynamic movement. The benefit is to your tendons as a foundation for muscle growth.
I'm 51 and find that just controling weights in the eccentric builds you up to heavy weights, progressively. Once a weight is difficult to lift in the positive then I know I'm not ready for that weight. Controlling eccentrics helps prevent injuries too. I do warmup sets with lighter weights moving up to the working weight set to failure. I usually move up in weight each workout or get in a few more reps for my 6-10 range. I take a lot of days off between workouts too - experimenting with that the last few months and it comolements my training.
Mix in body weight and ring work to train the stabilizer muscles to reduce chance of injury. Also using kettlebells seems to be more biomechanically friendly than barbells and some db exercises, imo.
At 47 years young(soon to be 48), have been lifting for 35 years. I have been working out & thriving on a 6 days per week “bro split”(everything trained once per week) for past 22 years. All excellent points in this video👍another great strategy i have used is using the pre exhaust principle(ex: leg curls & leg extensions before leg press and/or squats, rear & side laterals before overhead presses etc…). I do not recommend this for beginners but I believe it can be a Godsend for older more experienced lifters particularly when combined with higher rep sets🤔
I'm 58, what works for me is not repping to failure, but just enough that it hurts the next day. As Jay says we are all different and what works for you is the best strategy. Plus we need good nutrition and sleep, as well as cardio.
Very true!
@@Fitafterfifthy Great that you answer to comments pal (no need to reply to this one!). subscribers love the interaction and it shows that we actually listen :) Power to you and yours.
It's a balance between recovery time and progressive overload.
Older people may take more time to recover than just one day of rest for a muscle group. But resting too many days may mean you can't add that one extra rep at the next session.
So maybe...just maybe...if you're stuck at 20 reps try going one weight increment more and try 15 (or failure) and add more reps from there.
Either that or change your routine yet again.
Overcoming Isometrics, Animal Flow, and Pavel's AXE kettle bell program. I'm 68, lifelong fitness buff and feel great.
Spot on as people have pointed out 'form' can be a brilliant way to dial down the weight but still train hard, slow deep eccentrics, pauses in the stretched position, training beyond failure with drop set, myo rep lengthened partials for the last few reps etc. I am 47 and still do chuck the odd strength 'block' in, kind of 5 by 5 program but swapping out a barbell squat for hack squats and Deadlifts for SLDLS but can only run this for 6 weeks max now before a serious deload required. I totally agree that the joints and tendons as a lifetime natty can't take the heavy loads over long period like the did in my 20s and 30s and when I do train a strength block my volume is half my standard higher rep hypertrophy training.
i just started a month ago after 30 years of not lifting weights. I have always kept active and walked a lot. I am finding out what you state works for me also. I was starting to do sets like I did when I was in my 20's and tendons were getting sore from the weight not the muscles. I switched and I am doing sets of 15 now where the last 2 reps challenge me. I am currently 58 and I am losing fat and building muscle. GLad I found your video.
Awesome! Thank you for sharing that info with us!
Great explanation and the recommendation for each individual to perform and adjust at the capacity that most benefits their progress!👍💪
57 yr old powerlifter here still going heavy. Proper conditioning allows this. Are you conditioned to handle it? Or are you unwilling to condition yourself? Don’t go heavy then.
👌🏻
Really let my health go between 40-50 years old. Worked out majority of my younger years pretty hard so I'm definitely no stranger to lifting. Almost 54 now and been at it very consistently for 2 straight years. I can say with no doubt I'm in better shape now then when I played football OR left Marine Corp Boot Camp. This a great video and I absolutely agree. More than anything, find what works for YOU!!
I stick to around 15 to 20 reps of anything I do. Time under tension is the key. I'm much stronger then my frame can handle. Would love to go heavier, but knees, shoulders, and back won't allow it. It is what it is.
51 here. I start out with dynamic stretching; then I go up to a few reps (6-8) of lighter weights (chest, legs, back, core). Once I’m fully warmed up, then I go to heavy reps (1-3). Two, maybe three sets….. then I go back down to lighter weights where I focus on the burn doing 6 to 10 reps. Keeps my T levels up and my fat levels down.
Very true!
The burn is amazing. I do EZ bar tricep overhead extensions with 90 lb for 17 reps. I feel i need to go heavy on most exercises but i occasionally love high rep workouts.
57 and I’m going to listen to your advice once I’m rehabilitated. About a month ago pulled or tore a tendon in my shoulder doing heavy dumbbell decline presses. Such a slow process healing, smh.
Good video, Jay.
As a certified fitness trainer of many years, I quite agree.
(I was published in "Muscle & Fitness" Magazine way back in November 1994).
At 63, I no longer push the very heavy weights that I did in my 20s and 30s.
I used to even go for Max Weight Singles every two weeks or so on Squats and Bench Press. But my rotators and knees would blow out if I did that nowadays.
Now I'm fine with keeping my reps in the 15 to 20 rep zone.
(You didn't mention what *you* consider to be "high reps".)
Thank you! I simply adjusted my reps up from the 8-12 at failure I used to do and now focus on 14-16 to failure. As I progress through my workout failure with lighter weights ends up being 8-10 reps to end a set. Adjusting the weight down just a little & adding on avg 3 reps to a set made a huge difference in how my body feels & responds to the workouts
I went from curling 80 to curling 30 i get the same burn with more reps and it's better for my 40's now! i got tennis elbow 7 weeks ago doing 80's so i decided to stop with the heavy. As long as your getting a burn and eating good protein your going to maintain and grow .
I'd love to get your input on the Starting Strength methodology.
Noted!
I think lifting heavy at any age is risky, especially for older people. I switched to lighter weights and get decent results and have less pain all over my body (this was also the case in my 20s)
I started working with dumbbells more, doing more drop sets and adding longer rest between sets. Using bands and other progressive overload devices and lots of recovery work like stretching and yoga.
I'm almost 55 and still trying to hit the 405 club, meaning one rep max for 405 lbs on the incline bench (4 plates). Also over 500 on squats. As long as I'm consistent and warm up nice and slow my body seems to cooperate. However a full week of recovery per muscle group and about 4 days a week in the gym. Light weights is for body builders and one of these years I'll have to give in.
That’s right. Everyone has different goals & situations to work around! Thank you for tuning in to my channel & sharing your goals!