Building muscle in your 40s
Discussion
Legacywr said:
No, I’d say Jeff was clean, and (probably) as big as you’ll get naturally.
He’s also where I got my much maligned training method from
Going back to another earlier argument, he’ll also tell you that resting too long between sets will hurt your gains in growth.
I have looked at some of his rehab videos in the past. While he is not overly muscular, he is very very lean. He would need to be on some special sauce diet to maintain his muscle mass and leanness. This is my opinion. He’s also where I got my much maligned training method from
Going back to another earlier argument, he’ll also tell you that resting too long between sets will hurt your gains in growth.
It's funny the rest time coming up, I've just recently started trying out "rest for as long as I want", when I'm doing compound lifts in the garage. Definitely can finish sets easier.
Possibly an age thing, but I've given up with four sets of anything, and trying to keep the weight down so I can take advantage of my garage set up and try and exercise daily rather than three killer days of weights, then feeling like death on rest days.
Not sure if it's just me, but I find it's very easy to lift too much and feel like s
t for days. Not sure why that is.
Possibly an age thing, but I've given up with four sets of anything, and trying to keep the weight down so I can take advantage of my garage set up and try and exercise daily rather than three killer days of weights, then feeling like death on rest days.
Not sure if it's just me, but I find it's very easy to lift too much and feel like s
t for days. Not sure why that is. Prof Prolapse said:
It's funny the rest time coming up, I've just recently started trying out "rest for as long as I want", when I'm doing compound lifts in the garage. Definitely can finish sets easier.
Possibly an age thing, but I've given up with four sets of anything, and trying to keep the weight down so I can take advantage of my garage set up and try and exercise daily rather than three killer days of weights, then feeling like death on rest days.
Not sure if it's just me, but I find it's very easy to lift too much and feel like st for days. Not sure why that is.
So long as you're not training the same muscles daily.Possibly an age thing, but I've given up with four sets of anything, and trying to keep the weight down so I can take advantage of my garage set up and try and exercise daily rather than three killer days of weights, then feeling like death on rest days.
Not sure if it's just me, but I find it's very easy to lift too much and feel like s
t for days. Not sure why that is. Don't forget it's not the training that builds the muscle, it's the rest and recovery time afterwards
Prof Prolapse said:
It's funny the rest time coming up, I've just recently started trying out "rest for as long as I want", when I'm doing compound lifts in the garage. Definitely can finish sets easier.
Possibly an age thing, but I've given up with four sets of anything, and trying to keep the weight down so I can take advantage of my garage set up and try and exercise daily rather than three killer days of weights, then feeling like death on rest days.
Not sure if it's just me, but I find it's very easy to lift too much and feel like st for days. Not sure why that is.
Not just you, me as well. Overtraining stresses the CNS and effects mitochiondrial energy (ATP) production. Result: feel like shyte for a few days. Push too hard and it can take weeks to recover and also cause anxiety, depression, insomnia loss of libido etc. Another reason I focus more on strength training, it's less intense than bodybuilding and easier to recover from. Also I'm simply too old to bother about my size anymore. Possibly an age thing, but I've given up with four sets of anything, and trying to keep the weight down so I can take advantage of my garage set up and try and exercise daily rather than three killer days of weights, then feeling like death on rest days.
Not sure if it's just me, but I find it's very easy to lift too much and feel like s
t for days. Not sure why that is. I’m a fan of high intensity, low volume, high frequency. Recently I notice excellent progress training daily, but very low volume- indeed, set life time pb’s in reps for pull ups and dips. And was generally strong across the board. Took a few weeks of feeling massively fatigued and getting weaker, but then progress was great.
We adapt over time, most people stop pushing when it’s hard, but often progress is just on the other side of the horrible part.
I’m currently recovering from an op, but that’s how I’ll be training moving forwards, because I love to train.
We adapt over time, most people stop pushing when it’s hard, but often progress is just on the other side of the horrible part.
I’m currently recovering from an op, but that’s how I’ll be training moving forwards, because I love to train.
The feeling of tiredness is something that everyone feels when they train hard, that to me is a different feeling than one of fatigue where the energy levels are low sleep is poor and the diet goes out the window, if I missed a training session every time I felt tired I really wouldn’t train at all, adaption to workload and intensity is key plus the obvious ones like sleep and nutrition
GilletteFan said:
popeyewhite said:
Yep, fast twitch fibres are mostly non oxidative so rest times aren't really an issue. You can go again when you want. I've known people doing threes take over five minutes between sets. Go and have a chat, put the kettle on, do some mega heavy squats... . Best thing about strength training in the is you don't get exhausted or overtrained. Recovery is easy. Lovely.
I am on a diet now and have lost close to 2 trouser sizes and my arm, chest and back measurements are unfortunately all up. As a result of the lower body weight, I've significantly upped my volume and reps. Recovery is an issue I must say, but I do not have all day to squeeze volume in and I train for functional fitness. The hefty build comes with years of high rep training. I'm going to get back out running, but there's no point in doing any of this if I'm just going to eat buttered toast for mid-morning snack every day!
popeyewhite said:
biggbn said:
I think the point with Mentzer, Yates et al was that one heavey set to failure Inc. negatives WOULD exhaust you and force your body to adapt, that adaptation being more muscle...
Yeah, the intensity is the slow negatives. Really hard work but they DO work. didelydoo said:
I’m a fan of high intensity, low volume, high frequency. Recently I notice excellent progress training daily, but very low volume- indeed, set life time pb’s in reps for pull ups and dips. And was generally strong across the board. Took a few weeks of feeling massively fatigued and getting weaker, but then progress was great.
We adapt over time, most people stop pushing when it’s hard, but often progress is just on the other side of the horrible part.
I’m currently recovering from an op, but that’s how I’ll be training moving forwards, because I love to train.
Yates always recommends a six week approach to this kind of training the two weeks lesser weights 'normal' work puts then full week off. Hey man, feel better soon, all the best. We adapt over time, most people stop pushing when it’s hard, but often progress is just on the other side of the horrible part.
I’m currently recovering from an op, but that’s how I’ll be training moving forwards, because I love to train.
Buttery Ken said:
Would you mind sharing just a broad outline of what you're eating? It's one area I'm struggling with because I just love crap food. I'm really pleased with my strength progress and can see some definite improvements to my body, but need to shift some weight.
I'm going to get back out running, but there's no point in doing any of this if I'm just going to eat buttered toast for mid-morning snack every day!
I wrote this in the Weight Loss Thread:I'm going to get back out running, but there's no point in doing any of this if I'm just going to eat buttered toast for mid-morning snack every day!
GilletteFan said:
... I'm actually on a diet now and it ain't pretty. I normally consume a lot of protein as I am supporting a body mass over 100kg and train regularly. What I've found that has worked best is to decrease protein and while keeping fats constant. For carbs, I cut out breads/ grain and consume mostly whole vegetables. Protein will be fish or chicken. Needn't talk about dairy as milk, cheese and butter are things of the past - I told you it ain't pretty. Two meals per day maximum and zero snacks apart from a piece of fruit/ boiled pumpkin. Intensity is not affected at all. However, recovery and motivation both take hits. But as you know, you just gotta put in the time. The first three weeks are the hardest and then each week after starts to really show progress and you begin to re-evaluate your goals, training program and diet. With a disciplined approach, you will feel so much happier at the W3 mark when you can see the fruits of your labour coming through. I personally don't recommend any cheating in the first 3 weeks, so discipline is paramount.
...
I reached the week 3 mark and dropped more than a trouser size. I didn't get the atrophy I was looking for in my arms, chest, back and shoulders - they are bigger now unfortunately. I kept to the two meals per day only. Very much focused on chicken and fish as my primary protein sources. I consume a lot of high quality vegetables too... and for fruit I eat apples and pears. I had a ham sandwich with butter and cheese earlier today. It was the first time in a month I've had bread, cheese and butter. It tasted to good. ...
FWIW, after the third week, I introduced chocolates and some other snacks - no crisps though - as my weight loss was faster than I anticipated thanks to the two meals a day rule in place. FYI, the two meals are lunch and dinner. I train in the morning fasted. Recovery is an issue, but running and body weight stuff are so much easier due to the weight loss... so things are in balance.
After another day of stuffing my face with ham and cheese sandwiches, these will be all cut out. And the diet continues for another month. Will reevaluate again at that point in time.
Oh, an example of a meal I'd eat would be half a roasted chicken, about a pans worth of vegetables cooked down to size and a little bit of rice to help my recovery. I swap out protein source regularly, but my meals always have a lot of vegetables. I also eat large salads with fish/ chicken if I want fresh vegetables. Salt, pepper and seasoning. I don't use sauces that much as I don't want the calories.
Edited by GilletteFan on Tuesday 11th July 11:44
popeyewhite said:
Not just you, me as well. Overtraining stresses the CNS and effects mitochiondrial energy (ATP) production. Result: feel like shyte for a few days. Push too hard and it can take weeks to recover and also cause anxiety, depression, insomnia loss of libido etc. Another reason I focus more on strength training, it's less intense than bodybuilding and easier to recover from. Also I'm simply too old to bother about my size anymore.
That's a good shout from you and Didleydoo actually (as ever). I think I'll switch to more low rep higher weight stuff. I'm doing kickboxing 2-3 days a week, so aside from the usual insecurities, there's no real reason not to drop the reps. I think I overtrain a lot to be honest. I only started exercising about 5 years ago, and I really struggle to get the balance right.
Buttery Ken said:
Would you mind sharing just a broad outline of what you're eating? It's one area I'm struggling with because I just love crap food. I'm really pleased with my strength progress and can see some definite improvements to my body, but need to shift some weight.
I'm going to get back out running, but there's no point in doing any of this if I'm just going to eat buttered toast for mid-morning snack every day!
I went from having a max 32 waist for all of my adult life then over a 18mth period went to 36 I'm now back at 32 waist (took 2 years and stone in weight) I eat and drink exactly the same stuff just less of it, it really is that simple and if I pig out one day I just take account of that for the next days intake, I did have 30 years of healthy living and training experience to fall back on but that's all you have to do. I'm going to get back out running, but there's no point in doing any of this if I'm just going to eat buttered toast for mid-morning snack every day!
I upped my protein intake as a percentage of my daily calories to try and keep as much muscle as I could whilst losing the excess fat I'd put on eating and drinking to excess.
Deny yourself nothing, I eat buttered toast most days.
I try to keep in decent shape all year round and for me 3 workouts a week with PPL is the absolute maximum that I can do without suffering ill effects down the line. However I also do cardio every day with maybe one day where I will press the throttle a bit further depending on how I feel.
Example of my once a week push day would be:
5 x Bench press 5-12 reps
5 x Whatever deltoid exercise I fancy on that day
5 x Whatever tricep exercise I fancy
I do not hit momentary failure on bench press but I will on the other 2 exercises.
Job done for me.
Example of my once a week push day would be:
5 x Bench press 5-12 reps
5 x Whatever deltoid exercise I fancy on that day
5 x Whatever tricep exercise I fancy
I do not hit momentary failure on bench press but I will on the other 2 exercises.
Job done for me.
In case anyone is using Home Bargains protein powder. One has been recalled due to potentially lethal caffeine levels 
https://www.food.gov.uk/news-alerts/news/consumers...
https://www.food.gov.uk/news-alerts/news/consumers...
Thats my summer round of training almost done, I might get another two sessions in but over the six weeks I have put 40kg on my squat, 40kg per side on pendulum squat, 40kg on my deadlift, 20kg on bent rows, 40kg per side on hammer row, chest and shoulders have stayed about the same for weights and reps, albeit I've went from 40kg dumbells to the 50s on my incline, but I feel bigger and stronger in those areas strangely. End of last summer I'd got back to 140kg flat bench but I'm down at 120 still. Think I've consciously concentrated on the squat and deadlift as it's functional, usable strength I was aiming at. So, using the relatively low reps intense workouts I've increased strength and muscle mass in six weeks in my mid fifties. Challenge is to keep the gains now.
oceanview said:
I like "High resistance interval training". I used to do just weights at the gym but, since doing these routines, i am leaner, fitter and have lower body fat levels.
Shouldn't have wasted my time before just doing the usual exercises and being heavier and less fit.
What kind of stuff have you been doing?Shouldn't have wasted my time before just doing the usual exercises and being heavier and less fit.
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