Lifting at 40+. Do we need to change routines?

[Dr JIM]

Based upon the literature and the injuries I've seen in "older lifters" the most important change is to
lower the WEIGHT HC!

It's no coincidence the overwhelming majority of those with non-traumatic
collagenous tears are folk in their 40s to 50s IME.

The "joints" simply can't tolerate the shear forces associated with heavy lifting.

ANY JOINT that remains sore the next day is a warning signs of trouble!!!

 

[hurricane]

Based upon the injuries I've seen in "older lifters" the most important change is to
lower the WEIGHT HC!

I know Doc. Its just hard. Its frustrating being older with health issues. My mind wants to lift like I did at 25 but my body says otherwise. I honestly don't lift that heavy. Kind of just wanted to see how everyone else handles lifting as they get older. I know you always have my best interest at heart. And I agree with you. My back and shoulders have really been acting up. What's your opinion on rest days. Should I not lift 5 days a week? I've rededicated myself to cardio and have really cleaned up my diet. No supplements except protein. I guess turning 40 hit me harder then I thought it would. Thanks for always keeping me in check Doc. Hope your summer is well. I remember Texas summers. Not fun!!

 

[JC456]

I think guys should train smarter from the beginning, so as you get older you don't have to slow anything down. Then there's those guys that start training later in life after years of being sedentary, just train smart.

Life slows everyone down at some point fella.

 

[ErikR]

Life slows everyone down at some point fella.

It does, but you don't have to make it sooner then it needs to be.

 

[gr8whitetrukker]

Kevin Levrone is 53. He competed in the Olympia last year and i believe he said he would again this year. Theres many clips of him benching 405x10 at his age. Im supposing he has alot of miles on him. Hes been an IFBB pro for 20 yrs...

Louie Simmons. Nuff said

Mark Rippetoe is just up the road and i know he still lifts heavy

Could go on and on


Of course you have to be smart. Ive been thru it. I stay away from lower back intensive exercises and thats my kryptonite. Deadlifts are a no no for me. If you have a kryptonite, protect it. Dont be an idiot! But the benefits of lifting heavy and the benefits of hypertrophy based work go hand in hand if you wanna get bigger. Im assuming thats why your all running gear?

 

[JC456]

It does, but you don't have to make it sooner then it needs to be.

I don't think anyone in this thread has said anything even resembling that, except you.

 

[ErikR]

I don't think anyone in this thread has said anything even resembling that, except you.

Point being 40 is not old.

 

[ErikR]

Your saying everybody slows down at some point. I'm saying , if you train smart you can keep trying hard as you get older.

 

[JC456]

Your saying everybody slows down at some point. I'm saying , if you train smart you can keep trying hard as you get older.

That's a much more reasonable way of putting it. What you said in your initial post came across a lot more condescending.

However I'll stand by what I said, time catches up to everyone and I'll add to that now, if you've accomplished anything decent in this game you'll have scars to prove it.

 

[Dr JIM]

I know Doc. Its just hard. Its frustrating being older with health issues. My mind wants to lift like I did at 25 but my body says otherwise. I honestly don't lift that heavy. Kind of just wanted to see how everyone else handles lifting as they get older. I know you always have my best interest at heart. And I agree with you. My back and shoulders have really been acting up. What's your opinion on rest days. Should I not lift 5 days a week? I've rededicated myself to cardio and have really cleaned up my diet. No supplements except protein. I guess turning 40 hit me harder then I thought it would. Thanks for always keeping me in check Doc. Hope your summer is well. I remember Texas summers. Not fun!!

Damn right it's hard, but it's something anyone who enjoys lifting must confront eventually.

Try to refocus on maintaining a the same TBF to LBM ratio!

The alternative, risk a serious injury or the development of a chronic disability that you'll have to live with for the rest of your life.

The preservation of "mass" is just not worth it IMO.

 

[grey]

I didn't start actual training until I was already 40 years old (even then it was in fits and starts).

The hardest thing to do was avoid being greedy and just pile on ego weights.
Taking the steady approach of linear progression has brought me to the intermediate stage of powerlifting without injuries.

Since I am not likely to compete I doubt I will ever squat 600+ but simply being about to hit the weights I am at now has made major difference in my quality of life, appearance, and overall level of happiness.

I am unlikley to shift training modalities (barring a serious injury) as compound movements work quite well even into the very elderly population.

 

[Dr JIM]

Kevin Levrone is 53. He competed in the Olympia last year and i believe he said he would again this year. Theres many clips of him benching 405x10 at his age. Im supposing he has alot of miles on him. Hes been an IFBB pro for 20 yrs...

Louie Simmons. Nuff said

Mark Rippetoe is just up the road and i know he still lifts heavy

Could go on and on


Of course you have to be smart. Ive been thru it. I stay away from lower back intensive exercises and thats my kryptonite. Deadlifts are a no no for me. If you have a kryptonite, protect it. Dont be an idiot! But the benefits of lifting heavy and the benefits of hypertrophy based work go hand in hand if you wanna get bigger. Im assuming thats why your all running gear?

Many BB refuse to accept the effects of age on joint Intergity and healing.

And there's often a huge difference in the amount of forces required to enhance LBM compared to its maintenance.

Finally we are never fully informed about WHAT other non--PEDs a pro may be using but I KNOW of a few "older" BB on the pro circuit are using narcotics bc they wouldn't be "competitive" wo them!

 

[pitbull]

At 48 I can tell you while not on any blast recovery is slower than earlier years, cant do 3 day a week squats ect. that being said , brains and lowered egos also come with age. I know what is stupid and dont do it no matter who is around. I also have smarts to research training materials. As a general rule of thumb young lifters use bad form and lift heavier than they can handle. Another advantage of being older is understanding of how small changes over many years will add up to big numbers.

Besides nothing is cooler than outlifting a young buck in a tank top trying to impress a girl

 

[Robfromga]

I'm 46 and I still hit one body part twice a week for 6 weeks then move to another muscle group. Rest of the week a splits. Run 6-10 miles a week. MX on the weekends weather permitting.

 

[hurricane]

I'm 46 and I still hit one body part twice a week for 6 weeks then move to another muscle group. Rest of the week a splits. Run 6-10 miles a week. MX on the weekends weather permitting.

I've really been working on improving my cardio. Especially for my heart. Cardio is so beneficial.

 

[gr8whitetrukker]

 

[Robfromga]

I've really been working on improving my cardio. Especially for my heart. Cardio is so beneficial.

Yep. Plus the fat burn.

 

[Robfromga]

I do have to go easy on things. Legs. I'll blow my knees if I lift like a 20 yr old. Still gets squats and presses, but just with lighter weights.

 

[Demondosage]

Look at every bodybuilder who trained heavy all the time and where they're at now. Then look at the guys who trained light to moderate and where they're at now. There comes a point when you need to let that ego go if you want to stay in the lifestyle without constant pain/surgery. Just my opinion

 

[System7]