Building muscle in your 40s
Discussion
popeyewhite said:
Zero Fuchs said:
My knees are shot, so can't do much on that side of things (perhaps a pistol squat would be ok) but am wondering if it's possible to do a muscle up if you've never done them before. Is it too late to try?
Not at all. Muscle ups are largely technique, not much strength, though of course you'll need to be able to do pullups (about 10 in one go) and dips.Zero Fuchs said:
I can do chin ups/pull ups still and can dip no worries. But it's that transition that requires some doing. Personally I'd like to do one without the swing I see CrossFit folks doing. Just one steady controlled move would be the goal.
A worthy target!Zero Fuchs said:
A flag would be nice too.
Dragon flag or horizontal flag? Both need serious abs... .but doable.The best thing about bodyweight exercises as we age is it's more fun to concentrate on the long term target (ie performing the move), than short term target of just lifting a heavier weight which we did when younger.
Strangely enough I can do a cheat version of a dragon flag on a chin up bar. Doing one on a vertical bar is not something I've tried but can imagine having your hands by your head makes all the difference.
I was meaning the horizontal flag.
I wish I'd done more gymnastics as a kid. Some of the floor moves are insane.
I've just seen a photo of a guy doing one of those on a vertical bar and off the floor! I think his shoulder was touching the bar but still.
The cheat one I'm talking about is hanging from a chin up bar and then getting into that position. Still works the core but definitely not as intense.
Apologies for the mix-up.
The cheat one I'm talking about is hanging from a chin up bar and then getting into that position. Still works the core but definitely not as intense.
Apologies for the mix-up.
TheJimi said:
Hadn't twigged that he was bracing against the pole!
Yeah it's not that clear. Arms bent as well, so no lever. I think it's one of those odd moves that a person can conjure up when standing looking at a piece of weightlifting hardware for too long and thinking "I wonder if..." 
i know I've invented some crackers. How about rear delt shoulder extensions using a band attached to the bottom of a cage? Band snapped and hit me on the back of the head.
Just revisiting this thread, there are a couple of excellent videos with Dorian Yates as he is now training a bodybuilder type fella and he explains perfectly the in and out in 45minutes and why volume isn't the answer.
This is the legs day one...
https://youtu.be/a2nUmEQLKyw
This is the legs day one...
https://youtu.be/a2nUmEQLKyw
Skimming through the thread with interest.
It's clear that everyone who has posted is different, so much variation in exercise, technique, load and frequency, yet the most important
thing is that we, regardless of age, are still grinding it out.
Surely this is the most important aspect, recognition of our strengths and weaknesses, playing on them, and working around them to ultimately remain fit, strong and healthy for the long-term.
I'm 49, I have been training on and off for 30 years. I feel 20 years old, been told I look 35 and still have a set of abs (possibly genetics) that a 25 year old would be grateful for.
I train because of how it makes ME feel. I don't need adoration, gratification, advice, criticism, or otherwise. I just know that when I walk into my gym, or slip on my running trainers, I am doing this for me, my health, my self-worth, my longevity and my happiness .... surely that's all that matters?
It's clear that everyone who has posted is different, so much variation in exercise, technique, load and frequency, yet the most important
thing is that we, regardless of age, are still grinding it out.
Surely this is the most important aspect, recognition of our strengths and weaknesses, playing on them, and working around them to ultimately remain fit, strong and healthy for the long-term.
I'm 49, I have been training on and off for 30 years. I feel 20 years old, been told I look 35 and still have a set of abs (possibly genetics) that a 25 year old would be grateful for.
I train because of how it makes ME feel. I don't need adoration, gratification, advice, criticism, or otherwise. I just know that when I walk into my gym, or slip on my running trainers, I am doing this for me, my health, my self-worth, my longevity and my happiness .... surely that's all that matters?
WarmSince74 said:
Skimming through the thread with interest.
It's clear that everyone who has posted is different, so much variation in exercise, technique, load and frequency, yet the most important
thing is that we, regardless of age, are still grinding it out.
Surely this is the most important aspect, recognition of our strengths and weaknesses, playing on them, and working around them to ultimately remain fit, strong and healthy for the long-term.
I'm 49, I have been training on and off for 30 years. I feel 20 years old, been told I look 35 and still have a set of abs (possibly genetics) that a 25 year old would be grateful for.
I train because of how it makes ME feel. I don't need adoration, gratification, advice, criticism, or otherwise. I just know that when I walk into my gym, or slip on my running trainers, I am doing this for me, my health, my self-worth, my longevity and my happiness .... surely that's all that matters?
It's clear that everyone who has posted is different, so much variation in exercise, technique, load and frequency, yet the most important
thing is that we, regardless of age, are still grinding it out.
Surely this is the most important aspect, recognition of our strengths and weaknesses, playing on them, and working around them to ultimately remain fit, strong and healthy for the long-term.
I'm 49, I have been training on and off for 30 years. I feel 20 years old, been told I look 35 and still have a set of abs (possibly genetics) that a 25 year old would be grateful for.
I train because of how it makes ME feel. I don't need adoration, gratification, advice, criticism, or otherwise. I just know that when I walk into my gym, or slip on my running trainers, I am doing this for me, my health, my self-worth, my longevity and my happiness .... surely that's all that matters?
biggbn said:
Just revisiting this thread, there are a couple of excellent videos with Dorian Yates as he is now training a bodybuilder type fella and he explains perfectly the in and out in 45minutes and why volume isn't the answer.
This is the legs day one...
https://youtu.be/a2nUmEQLKyw
That looks like a great workout!This is the legs day one...
https://youtu.be/a2nUmEQLKyw
I’m struggling for the lack of a gym buddy at the moment. So things like that where you need a good spotter aren’t really an option.
I’m trying to find that sweet spot of a few sets at RPE 8/9 to get the benefits but not risk failure without a spot.
King David said:
biggbn said:
Just revisiting this thread, there are a couple of excellent videos with Dorian Yates as he is now training a bodybuilder type fella and he explains perfectly the in and out in 45minutes and why volume isn't the answer.
This is the legs day one...
https://youtu.be/a2nUmEQLKyw
That looks like a great workout!This is the legs day one...
https://youtu.be/a2nUmEQLKyw
I’m struggling for the lack of a gym buddy at the moment. So things like that where you need a good spotter aren’t really an option.
I’m trying to find that sweet spot of a few sets at RPE 8/9 to get the benefits but not risk failure without a spot.
King David said:
That looks like a great workout!
I’m struggling for the lack of a gym buddy at the moment. So things like that where you need a good spotter aren’t really an option.
I’m trying to find that sweet spot of a few sets at RPE 8/9 to get the benefits but not risk failure without a spot.
Same here with the lack of spotter as I've seen him talk about it previously and it obviously had results for him. Like the idea of four 45min workouts a week but not sure how good the results would be for a natural.I’m struggling for the lack of a gym buddy at the moment. So things like that where you need a good spotter aren’t really an option.
I’m trying to find that sweet spot of a few sets at RPE 8/9 to get the benefits but not risk failure without a spot.
Is there a trustworthy source for the exact routine he did as there's a few on sites out there and they're all slightly different.
Have changed from 5x5 to a PPL routine that's known as the "Reddit" one. Sometimes have a busy schedule so only manage to fit in 5 sessions a week and even then that's fine to understanding girlfriend. 4 lots of 45 mins would be ideal though.
Dorian Yates was influenced by Mike Mentzer (who in turn was influenced by Arthur Jones), who was an advocate of single working set training to failure and beyond, there are plenty of Mikes workouts and talks on YT giving you the details of a program if you want to follow that route, although without a spotter giving a hand and pushing you doing those routines on your own is a tough ask as you'll find yourself failing before you actually fail. (that's my experience anyway)
Mentzer thought that people were over training and digging too big a hole to recover from before training again, he advocated long rest periods between workouts circa 96 hours, meaning you might only train 2 times a week and only for 30 mins per session including warming up and the working sets.
Link to his training spec for naturals he walks you through it and explains his theory.
https://www.youtube.com/watch?v=XSnWAqZYBfw&t=...
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