Building muscle in your 40s
Discussion
272BHP said:
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.
mcelliott said:
272BHP said:
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.
The second is that in addition to the obvious genetics, Yates was a steroid user - giving him considerable leverage.
Can anyone give me a good PPL routine please? I'm mid 40's now and the days of dedicated days for chest etc are coming to an end, I just cant recover enough. I've always suffered very badly with doms but it's getting worse, a decnet legs day now and I can't walk properly for 4-5 days. Not good when I do 20-30k steps a day at work.
TheJimi said:
mcelliott said:
272BHP said:
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.
The second is that in addition to the obvious genetics, Yates was a steroid user - giving him considerable leverage.
As I said before, I’ve had a bug all winter, I’ve had such bad pains in my chest, I reported to hospital, kept in overnight, nothing found.
But anyway, I’ve been using the one set regime all winter, all I can say is that for the next 2 days my muscles feel exactly the same as if I had done a much more intense workout.
Big Rig said:
Can anyone give me a good PPL routine please? I'm mid 40's now and the days of dedicated days for chest etc are coming to an end, I just cant recover enough. I've always suffered very badly with doms but it's getting worse, a decnet legs day now and I can't walk properly for 4-5 days. Not good when I do 20-30k steps a day at work.
Train back with chest, tris with bis, legs on their own, shoulders and grip; rinse and repeat?What is it you're wanting to achieve?
I'm 45, slightly broken currently, but up until a week or so ago I was training better than I have done for a long time (due to a period of poor health); higher reps/lighter weights and no more goal / PB chasing as I'm done with all that; officially retied from all powerlifting/weightlifting/stone lifting activities etc
The higher reps/ / lighter weights have seen me lose bodyweight (fat) and gain some decent muscle; my arms (biceps mainly) have grown really well (never trained them that much TBH; always tkane care of by deadlifts and stone lifting) and I've put some good width on to my back as well (think the pull ups have done a lot of this too)
d_a_n1979 said:
Big Rig said:
Can anyone give me a good PPL routine please? I'm mid 40's now and the days of dedicated days for chest etc are coming to an end, I just cant recover enough. I've always suffered very badly with doms but it's getting worse, a decnet legs day now and I can't walk properly for 4-5 days. Not good when I do 20-30k steps a day at work.
Train back with chest, tris with bis, legs on their own, shoulders and grip; rinse and repeat?What is it you're wanting to achieve?
I'm 45, slightly broken currently, but up until a week or so ago I was training better than I have done for a long time (due to a period of poor health); higher reps/lighter weights and no more goal / PB chasing as I'm done with all that; officially retied from all powerlifting/weightlifting/stone lifting activities etc
The higher reps/ / lighter weights have seen me lose bodyweight (fat) and gain some decent muscle; my arms (biceps mainly) have grown really well (never trained them that much TBH; always tkane care of by deadlifts and stone lifting) and I've put some good width on to my back as well (think the pull ups have done a lot of this too)
Big Rig said:
d_a_n1979 said:
Big Rig said:
Can anyone give me a good PPL routine please? I'm mid 40's now and the days of dedicated days for chest etc are coming to an end, I just cant recover enough. I've always suffered very badly with doms but it's getting worse, a decnet legs day now and I can't walk properly for 4-5 days. Not good when I do 20-30k steps a day at work.
Train back with chest, tris with bis, legs on their own, shoulders and grip; rinse and repeat?What is it you're wanting to achieve?
I'm 45, slightly broken currently, but up until a week or so ago I was training better than I have done for a long time (due to a period of poor health); higher reps/lighter weights and no more goal / PB chasing as I'm done with all that; officially retied from all powerlifting/weightlifting/stone lifting activities etc
The higher reps/ / lighter weights have seen me lose bodyweight (fat) and gain some decent muscle; my arms (biceps mainly) have grown really well (never trained them that much TBH; always tkane care of by deadlifts and stone lifting) and I've put some good width on to my back as well (think the pull ups have done a lot of this too)
You need to shake it up and shock the system so to speak...
Have you thought about doing a full powerlifting routine like the traditional Bulgarian / Eastern Bloc 5x5 routine for a 12 week cycle and see how that goes? Hammers the 3 main static lifts (squat, bench and deads) and you can add other bits in there in between too?
That'll absolutely make you grow, but you've to keep at it when it gets hard. Which it does, quickly!
Big Rig said:
Pretty much the same as you, I know realistically I can't pack much muscle on now, so it's just to keep myself ticking over and as injury free as possible.
How old are you?If you are still in your 40s then the world is your oyster, plenty of opportunity for improvement.
50s then it is trickier and everything has to be on point but you can still surprise yourself.
Big Rig said:
Can anyone give me a good PPL routine please? I'm mid 40's now and the days of dedicated days for chest etc are coming to an end, I just cant recover enough. I've always suffered very badly with doms but it's getting worse, a decnet legs day now and I can't walk properly for 4-5 days. Not good when I do 20-30k steps a day at work.
There are a few YouTube channels worth checking out that have outlined good regimens you can follow:- Jeff Nippard
- Renaissance Periodization
- AthleanX
Chris Bumstead also has a video outlining his PPL regimen.
Do you have access to cable machines or just free weights?
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