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

[gr8whitetrukker]

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

Kinda. A BB wouldnt be a good example for some one who lifts heavy all the time.
But Zadrunas Savickas would be and Louie Simmons would be and Mark Rippetoe would be Phil Pfister would be. Etc etc etc

All those men above named lifted heavier for longer than any pro BB ever. I dont know all their conditions presently. But i know Louie Simmons still lifts heavy. I know Mark Rippetoe still lifts heavy. I know Big Z is on the ticket AGAIN next year at the WSM.

I think training thru injuries like Coleman did did him in. Not really the heavy weights. Theres wear and tear thats to be expected. Then theres abuse. The latter is the reason i believe some dont do well later in life.

 

[Demondosage]

Kinda. A BB wouldnt be a good example for some one who lifts heavy all the time.
But Zadrunas Savickas would be and Louie Simmons would be and Mark Rippetoe would be Phil Pfister would be. Etc etc etc

All those men above named lifted heavier for longer than any pro BB ever. I dont know all their conditions presently. But i know Louie Simmons still lifts heavy. I know Mark Rippetoe still lifts heavy. I know Big Z is on the ticket AGAIN next year at the WSM.

I think training thru injuries like Coleman did did him in. Not really the heavy weights. Theres wear and tear thats to be expected. Then theres abuse. The latter is the reason i believe some dont do well later in life.

I know a lot of powerlifters who CAN still train heavy, but the therapy, warm-up, and injury prevention measures become extreme. These are the wiser ones. From what I see these guys spend about 80% of the time rolling out, stretching, body tempering, etc etc and less time lifting. Louie Simmons had terrible injuries, which is why he invented half the stuff he did. Bodybuilders are at a higher risk because most are in a state of overtraining to begin with. I guess you have examples on every case. Hell, Derek poundstone never recovered from that nasty bicep injury, and then you have Dorian Yates who last claimed he isn't even weight training at all anymore due to last injuries. All he does is yoga now

 

[Demondosage]

I know with myself it's definitely harder to recover than it used to be. I'm not old but I'm "gym old", my knees are more tender, shoulders hurt and pinch more, left tricep tendon/elbow gets inflamed easier. I'm only speaking for myself here but I definitely had to change my training. It's weird because now the volume is like my break and the heavier intense workouts I can only do for about 4-6 weeks at a time before my body feels shot to shit

 

[rugerjitsu]

There's a lot to consider...myself, I want to be healthy, in shape, and ready to drop panties at the drop of a dime. I've gone so long without lifting, just focusing on grappling, that I have a bit of interest in the gym again. The kids are old enough where they got stuff going on after school, so making set grappling times is not a priority anymore...I like the freedom of training when I choose.

I'll ease my way back into things, but I don't see me going for mass as a goal...however, it may happen incidentally with diet and lifting, and that's okay...so long as my BF is in check.

Let's not derail this thread with "whoa is me, I'm getting old" talk...but rather, us 40+ members sharing ideas and inspiring each other!

 

[gr8whitetrukker]

Zydrunas Savackus is probably the most impressive. No man ever has accomplished as much as he has in the world of strength. If you read thru his championships itll take you a minute to really see WHAT hes done. Idk how hes doing it. But he is. Hell be 43 this year.
Žydrūnas Savickas - Wikipedia
4-time World's Strongest Man
2-time IFSA Strongman World Champion
8-time Arnold Strongman Classic winner
3-time Europe's Strongest Man
4-time World Log Lift Champion
11-time Lithuania's Strongest Man

Doesnt look to bad after he loses his competition weight either

 

[Throwback]

Im 54.
Since i was 51 i have added 53 pounds.
You can still go heavy for another 25 years guys.
Recovery time will definately take longer as you get another 10 to 15 years on u.
Also warming up ALL the muscles and joints is important. Hell my warm up for upper body work is 30 to 45 min.
Like mentioned earlier here...tendon and ligaments...especially in your shoulders and elbows are very easy to injure.
But overall i would say that if i can add the size and inches that i have in the past 3 years...anyone without an inhibiting injury that is dedicated can gain big numbers too.

 

[x11]

I never started lifting until I was 52, did a lot of contact sport since day one tho.

I started lifting for sport knee injury. Lifting has got me off painkillers I think by improving my posture, strengthening erectors and general muscle tone in my case.

In fact I have cancelled full knee replacement surgery, I will still need a replacement but as my pain is gone and my mobility has increased so I can work no prob not stopping for surgery.

First thing to leave you with age is reflexes and fast twitch muscle. Core strength maintains.

I started doing BB high volume & intensity. It didn't work.

Now on 5x3 and I feel like a beast, everyone notices I get around better and muscle mogg all the guys I work with, most are in their 20's.

Listen to your body, the days if brute forcing your body to achieve your goals are over.

On non lifting days stretch & move, dance, meditate, get massage, do new movements you have never done to grow new neural connections, sleep well, eat well.

You should have more brains and problem solving skills and more money.

Stay away from negative people, booze, hectic shit etc.

Old cunts know its our last run, we low inhib, more focussed, better thermo regulation, more efficient, less scared of death because we accept it.

I have been through what your yet to find out.

I am unbreakable.

 

[NewTEX]

My 50 is gonna be the new 30.

 

[ErikR]

@Dr.jim , as we age,do more fast twitch muscle fibers convert to slow twitch? Does this apply to us ,or sedentary people? If we do , would it make sense to actually train heavy to not lose those muscle fibers?

 

[Oregongearhead]

Im gonna be here on Meso probably at least another 20+ years you guys are gonna be like OGH its time to throw in the towel your 13" biceps are looking sad and your sagging pecs are grossing everyone out . And when you talk about going down on that 75 yr old snatch we all got sick....Yep its gonna be a blast !!

 

[Throwback]

Im gonna be here on Meso probably at least another 20+ years you guys are gonna be like OGH its time to throw in the towel your 13" biceps are looking sad and your sagging pecs are grossing everyone out . And when you talk about going down on that 75 yr old snatch we all got sick....Yep its gonna be a blast !!

X 2 brother!!!

 

[Oldschool]

Im gonna be here on Meso probably at least another 20+ years you guys are gonna be like OGH its time to throw in the towel your 13" biceps are looking sad and your sagging pecs are grossing everyone out . And when you talk about going down on that 75 yr old snatch we all got sick....Yep its gonna be a blast !!

Lol. Hell of an attitude.

 

[Skull]

Zydrunas Savackus is probably the most impressive. No man ever has accomplished as much as he has in the world of strength. If you read thru his championships itll take you a minute to really see WHAT hes done. Idk how hes doing it. But he is. Hell be 43 this year.
Žydrūnas Savickas - Wikipedia
4-time World's Strongest Man
2-time IFSA Strongman World Champion
8-time Arnold Strongman Classic winner
3-time Europe's Strongest Man
4-time World Log Lift Champion
11-time Lithuania's Strongest Man

Doesnt look to bad after he loses his competition weight either
View attachment 73638

Damn I've never seen Biz Z in that form. At first I thought the pic was photos hoped. I'm use to seein big Z's big belly lol. He has accomplished so much over the years an its good to know that he's still pushing an pullin massive weight. I'm surprised he can even walk anymore after all the physical abuse he's put on his body

 

[Skull]

@Dr.jim , as we age,do more fast twitch muscle fibers convert to slow twitch? Does this apply to us ,or sedentary people? If we do , would it make sense to actually train heavy to not lose those muscle fibers?

^^^^^ @Dr JIM ^^^^

 

[Dr JIM]

^^^^^ @Dr JIM ^^^^

Seriously the number of fibers as in sarcopenia/atrophy, is the primary factor in the aging process, and whether those remaining fibers are slow or fast twitch is much to do about nothing, but such debates certainly keeps researchers busy

Use it or lose it remains the most relaiable means of "prevention"

 

[Skull]

Seriously the number of fibers as in sarcopenia/atrophy, is the primary factor in the aging process, and whether those remaining fibers are slow or fast twitch is much to do about nothing, but such debates certainly keeps researchers busy

Use it or lose it remains the most relaiable means of "prevention"

Thanks for the answer DJ. Its much appreciated. @ErikR Dr JIM just answer the question you had for him. I seen that you had a typo when trying to tag him so I did it for you. That way your question doesn't go over looked an unanswered.

 

[DocGreen]

I'm 47. I have changed things up a bit. To make sure of not over training or burnout. But I've come to realize my job is more geared for younger guys. I have to be more officer/command. So I changed my routine to main lift heavy then 3-4 accessory lifts at light/medium. More muscle endurance. I m ow I could still lift heavy but I don't need it since I've got younger kids working for me. I do know that I take longer to stretch and warmup than I used too. Especially shoulders. And recovery takes a little bit longer too. But other than that, I haven't changed much. And I am actually in better shape now than I was when I was 37.

 

[Ironlord]

I just think recovery, rest, and pre-hab become more important as we get older.

I spend a lot more time foam rolling, smr, stretching etc, both before and after workouts now.

I'll be 40 next year , and I've always said I would hit my physical best at that point so.... Working on it.