Building muscle in your 40s

Tuesday 15th August 2023

TheJimi said:

It's not often I have to google gym & fitness related stuff, but I'd genuinely never heard of "high resistance interval training"

Now that I've read the descriptions, I know exactly what it is, I've just never heard it called that!

Edited by TheJimi on Monday 14th August 21:04

We used to do something like that around 20 years ago, string a circuit of 5 resistant exercises together one after the other with no rest try and complete 4 circuits resting between each full circuit.

something like military press/weighted step ups/pull ups/floor wipers/press ups

TheJimi

24,997 posts

243 months

Tuesday 15th August 2023

Exactly that. It's what I've always known as circuits - largely.

egor110

16,869 posts

203 months

Tuesday 15th August 2023

Isn't that just what CrossFit have rehashed ?

Lift or do something lots of times with cardio mixed in and minimal breaks .

12,136 posts

188 months

Sunday 4th February

How are people doing?

Due to having had the lurgy for the last 3 months, and not having the energy I usually have, I’ve been using Mike Mentzer’s method. 1 set only of 6-8 reps per exercise, seems to work…

mcelliott

8,671 posts

181 months

Sunday 4th February

Legacywr said:

How are people doing?

Due to having had the lurgy for the last 3 months, and not having the energy I usually have, I’ve been using Mike Mentzer’s method. 1 set only of 6-8 reps per exercise, seems to work…

When you say seems to work, as in what, new muscle tissue, strength gains?

As for me did a full month of carnivore and I'm leaner than I have ever been, way below 10% bf and strong af too, but I'm 52 so don't belong here!

Edited by mcelliott on Sunday 4th February 20:39

spikeyhead

17,328 posts

197 months

Sunday 4th February

I'm 58, and have settled around 11st 8lb and am happy with that. Just about got a six pack, focused more on running than weights, but still do enough to feel strong

12,136 posts

188 months

Sunday 4th February

mcelliott said:

Legacywr said:

How are people doing?

Due to having had the lurgy for the last 3 months, and not having the energy I usually have, I’ve been using Mike Mentzer’s method. 1 set only of 6-8 reps per exercise, seems to work…

When you say seems to work, as in what, new muscle tissue, strength gains?

As for me did a full month of carnivore and I'm leaner than I have ever been, way below 10% bf and strong af too, but I'm 52 so don't belong here!

Edited by mcelliott on Sunday 4th February 20:39

Well there are no losses, and it’s done in a 3rd of the time.

dai1983

2,912 posts

149 months

Sunday 4th February

Legacywr said:

How are people doing?

Due to having had the lurgy for the last 3 months, and not having the energy I usually have, I’ve been using Mike Mentzer’s method. 1 set only of 6-8 reps per exercise, seems to work…

When I think of the high intensity style it appeals due to less time and the people who promote it such as Dorian years but obviously he's not natural. The draw back is that I train alone mostly and it looked like you need a spotter or helper to get the last few reps out. I'm not doing that with a randomer I don't know.

I'm nearly 41 and have seen results the last year mostly in the way the Mrs looks at me when I'm naked. No six pack etc due to needing to massively sort my diet out but am more muscular all round for sure. Had 6 weeks off around Xmas due to recovery from an op and massive lurgy off her 3 year old.

Doing a PPLUL I made up with what I enjoy and trying not to make it too long a session. First exercise of the day is a 5x5 with 3 to 4 related exercises of 3x8-12.

Edited by dai1983 on Sunday 4th February 21:37

wombleh

1,793 posts

122 months

Monday 5th February

I have young kids and find winter is usually a dead loss from about October until new year due to illness. Managed a couple of sessions a month in between lurgies and a few runs.

biggbn

23,388 posts

220 months

Monday 5th February

dai1983 said:

Legacywr said:

How are people doing?

Due to having had the lurgy for the last 3 months, and not having the energy I usually have, I’ve been using Mike Mentzer’s method. 1 set only of 6-8 reps per exercise, seems to work…

When I think of the high intensity style it appeals due to less time and the people who promote it such as Dorian years but obviously he's not natural. The draw back is that I train alone mostly and it looked like you need a spotter or helper to get the last few reps out. I'm not doing that with a randomer I don't know.

I'm nearly 41 and have seen results the last year mostly in the way the Mrs looks at me when I'm naked. No six pack etc due to needing to massively sort my diet out but am more muscular all round for sure. Had 6 weeks off around Xmas due to recovery from an op and massive lurgy off her 3 year old.

Doing a PPLUL I made up with what I enjoy and trying not to make it too long a session. First exercise of the day is a 5x5 with 3 to 4 related exercises of 3x8-12.

Edited by dai1983 on Sunday 4th February 21:37

I used the heavy duty stuff for up to six weeks several times a year and I train alone. Try drop sets rather than absolute failure if you are training on your own, whilst it's not 'heavy duty' to the letter, if you have trained your heavy set right, it can be beneficial. Other things to consider is working with a decent Smith machine or in a power cage and using cables. I got some great results when returning to training from this kind of regime. Like McElliot...well, NOTHING like McElliot, I'm 55 and even at this age had worked up to ok weights for reps, in and out in half an hour or so.

12,136 posts

188 months

Monday 5th February

biggbn said:

dai1983 said:

Legacywr said:

How are people doing?

Due to having had the lurgy for the last 3 months, and not having the energy I usually have, I’ve been using Mike Mentzer’s method. 1 set only of 6-8 reps per exercise, seems to work…

When I think of the high intensity style it appeals due to less time and the people who promote it such as Dorian years but obviously he's not natural. The draw back is that I train alone mostly and it looked like you need a spotter or helper to get the last few reps out. I'm not doing that with a randomer I don't know.

I'm nearly 41 and have seen results the last year mostly in the way the Mrs looks at me when I'm naked. No six pack etc due to needing to massively sort my diet out but am more muscular all round for sure. Had 6 weeks off around Xmas due to recovery from an op and massive lurgy off her 3 year old.

Doing a PPLUL I made up with what I enjoy and trying not to make it too long a session. First exercise of the day is a 5x5 with 3 to 4 related exercises of 3x8-12.

Edited by dai1983 on Sunday 4th February 21:37

I used the heavy duty stuff for up to six weeks several times a year and I train alone. Try drop sets rather than absolute failure if you are training on your own, whilst it's not 'heavy duty' to the letter, if you have trained your heavy set right, it can be beneficial. Other things to consider is working with a decent Smith machine or in a power cage and using cables. I got some great results when returning to training from this kind of regime. Like McElliot...well, NOTHING like McElliot, I'm 55 and even at this age had worked up to ok weights for reps, in and out in half an hour or so.

According to MM, you don’t even need to do an assisted rep, or drop sets.

It’s a method I particularly like when it comes to legs smile

biggbn

23,388 posts

220 months

Monday 5th February

Legacywr said:

biggbn said:

dai1983 said:

Legacywr said:

How are people doing?

Due to having had the lurgy for the last 3 months, and not having the energy I usually have, I’ve been using Mike Mentzer’s method. 1 set only of 6-8 reps per exercise, seems to work…

When I think of the high intensity style it appeals due to less time and the people who promote it such as Dorian years but obviously he's not natural. The draw back is that I train alone mostly and it looked like you need a spotter or helper to get the last few reps out. I'm not doing that with a randomer I don't know.

I'm nearly 41 and have seen results the last year mostly in the way the Mrs looks at me when I'm naked. No six pack etc due to needing to massively sort my diet out but am more muscular all round for sure. Had 6 weeks off around Xmas due to recovery from an op and massive lurgy off her 3 year old.

Doing a PPLUL I made up with what I enjoy and trying not to make it too long a session. First exercise of the day is a 5x5 with 3 to 4 related exercises of 3x8-12.

Edited by dai1983 on Sunday 4th February 21:37

I used the heavy duty stuff for up to six weeks several times a year and I train alone. Try drop sets rather than absolute failure if you are training on your own, whilst it's not 'heavy duty' to the letter, if you have trained your heavy set right, it can be beneficial. Other things to consider is working with a decent Smith machine or in a power cage and using cables. I got some great results when returning to training from this kind of regime. Like McElliot...well, NOTHING like McElliot, I'm 55 and even at this age had worked up to ok weights for reps, in and out in half an hour or so.

According to MM, you don’t even need to do an assisted rep, or drop sets.

It’s a method I particularly like when it comes to legs smile

But you are to go to absolute failure, which is impossible for some exercises without a spotter. If you don't have one you can throw in drop sets.

12,136 posts

188 months

Monday 5th February

biggbn said:

Legacywr said:

biggbn said:

dai1983 said:

Legacywr said:

How are people doing?

Due to having had the lurgy for the last 3 months, and not having the energy I usually have, I’ve been using Mike Mentzer’s method. 1 set only of 6-8 reps per exercise, seems to work…

When I think of the high intensity style it appeals due to less time and the people who promote it such as Dorian years but obviously he's not natural. The draw back is that I train alone mostly and it looked like you need a spotter or helper to get the last few reps out. I'm not doing that with a randomer I don't know.

I'm nearly 41 and have seen results the last year mostly in the way the Mrs looks at me when I'm naked. No six pack etc due to needing to massively sort my diet out but am more muscular all round for sure. Had 6 weeks off around Xmas due to recovery from an op and massive lurgy off her 3 year old.

Doing a PPLUL I made up with what I enjoy and trying not to make it too long a session. First exercise of the day is a 5x5 with 3 to 4 related exercises of 3x8-12.

Edited by dai1983 on Sunday 4th February 21:37

I used the heavy duty stuff for up to six weeks several times a year and I train alone. Try drop sets rather than absolute failure if you are training on your own, whilst it's not 'heavy duty' to the letter, if you have trained your heavy set right, it can be beneficial. Other things to consider is working with a decent Smith machine or in a power cage and using cables. I got some great results when returning to training from this kind of regime. Like McElliot...well, NOTHING like McElliot, I'm 55 and even at this age had worked up to ok weights for reps, in and out in half an hour or so.

According to MM, you don’t even need to do an assisted rep, or drop sets.

It’s a method I particularly like when it comes to legs smile

But you are to go to absolute failure, which is impossible for some exercises without a spotter. If you don't have one you can throw in drop sets.

I’d agree with you but, this is him…

I’m sure I heard this is the result of 40 mins, 3 times a week?

Bluevanman

7,322 posts

193 months

Monday 5th February

Legacywr said:

I’d agree with you but, this is him…

I’m sure I heard this is the result of 40 mins, 3 times a week?

Steroids and he didn't start lifting with that routine, it's something he found later in his life,a twist on some research carried out by Arthur Jones

272BHP

5,081 posts

236 months

Monday 5th February

Legacywr said:

I’d agree with you but, this is him…

I’m sure I heard this is the result of 40 mins, 3 times a week?

If you use your time wisely then 40 mins, 3 x week is plenty for anyone. Yates did only a little more while using much more product.

10 mins per body part, once per week is plenty for me and I don't touch that kind of intensity.

ORD

18,120 posts

127 months

Sunday 11th February

Bluevanman said:

Steroids and he didn't start lifting with that routine, it's something he found later in his life,a twist on some research carried out by Arthur Jones

It’s also contrary to decades of research (albeit not in heavily juiced lifters). I dont think insight from people on huge amounts of PEDs provides much insight for natural lifters. Different game entirely.

biggbn

23,388 posts

220 months

Sunday 11th February

Legacywr said:

biggbn said:

Legacywr said:

biggbn said:

dai1983 said:

Legacywr said:

How are people doing?

Due to having had the lurgy for the last 3 months, and not having the energy I usually have, I’ve been using Mike Mentzer’s method. 1 set only of 6-8 reps per exercise, seems to work…

When I think of the high intensity style it appeals due to less time and the people who promote it such as Dorian years but obviously he's not natural. The draw back is that I train alone mostly and it looked like you need a spotter or helper to get the last few reps out. I'm not doing that with a randomer I don't know.

I'm nearly 41 and have seen results the last year mostly in the way the Mrs looks at me when I'm naked. No six pack etc due to needing to massively sort my diet out but am more muscular all round for sure. Had 6 weeks off around Xmas due to recovery from an op and massive lurgy off her 3 year old.

Doing a PPLUL I made up with what I enjoy and trying not to make it too long a session. First exercise of the day is a 5x5 with 3 to 4 related exercises of 3x8-12.

Edited by dai1983 on Sunday 4th February 21:37

I used the heavy duty stuff for up to six weeks several times a year and I train alone. Try drop sets rather than absolute failure if you are training on your own, whilst it's not 'heavy duty' to the letter, if you have trained your heavy set right, it can be beneficial. Other things to consider is working with a decent Smith machine or in a power cage and using cables. I got some great results when returning to training from this kind of regime. Like McElliot...well, NOTHING like McElliot, I'm 55 and even at this age had worked up to ok weights for reps, in and out in half an hour or so.

According to MM, you don’t even need to do an assisted rep, or drop sets.

It’s a method I particularly like when it comes to legs smile

But you are to go to absolute failure, which is impossible for some exercises without a spotter. If you don't have one you can throw in drop sets.

I’d agree with you but, this is him…

I’m sure I heard this is the result of 40 mins, 3 times a week?

Man, did ya read my post? You physically can't go to all out failure on your heavy set without a spotter or trusted training partner, well not without preparation for failure. I used Heavy Duty principles throughout my training life when I trained with a partner, but had to adapt it later when I trained on my own. You CAN go to failure with some exercises like deadlifts or others with use of a cage or the like. And nope, I never looked like Mentzer, never did any bodybuilding but I was pretty strong and carried a lot of muscle in my younger days, so I know HD works

Edited by biggbn on Sunday 11th February 20:32

mcelliott

8,671 posts

181 months

Sunday 11th February

Sorry but I really doubt that anyone can build a decent amount of muscle with single set per body part, just won't stimulate any sort of growth and your neurological pathways would never be able to handle a blood boiling single set.

272BHP

5,081 posts

236 months

Sunday 11th February

mcelliott said:

Sorry but I really doubt that anyone can build a decent amount of muscle with single set per body part, just won't stimulate any sort of growth and your neurological pathways would never be able to handle a blood boiling single set.

It depends on interpretation though - when is a warmup set a working set?

If you look at the way that Yates trained you could argue that his warm up sets were fully blown sets and that what he termed as a working set others would call an extra insanity set.

popeyewhite

19,910 posts

120 months