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Over 40

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DevilMan69

New Member
Hello. For those over 40, how is your current workout?
I am 41yr and my currently routine is:
1push 2cardio 3pull 4cardio 5legs 6cardio 7push....
Strenght has decreased a lot compared to a few years ago, it s bad to get old.
 
I'm 57 and I basically workout 4 days a week and cardio 3 hours a week. My strength and energy level isn't too bad for someone my age. Just need more recovery time between sets and can go fairly heavy and hard.
 
MindlessWork said:
I'm 57 and I basically workout 4 days a week and cardio 3 hours a week. My strength and energy level isn't too bad for someone my age. Just need more recovery time between sets and can go fairly heavy and hard.
Click to expand...
I didn't think you were that old. Well done. How much time do you take between sets?
 
I’m 40. Not much has changed except that I take a bit more rest time between sets and I’ve backed down to four times a week to allow a bit more recovery time.

I’m honestly in better shape now than when I was 25, though. Mind you, I was really into drinking and ketamine back then.
 
Gbro said:
I didn't think you were that old. Well done. How much time do you take between sets?
Click to expand...
Around 1min to 1.5 min, depending on how much weight to move. I use that time to prep the weights for the next set.
 
Test_Subject said:
I’m 40. Not much has changed except that I take a bit more rest time between sets and I’ve backed down to four times a week to allow a bit more recovery time.

I’m honestly in better shape now than when I was 25, though. Mind you, I was really into drinking and ketamine back then.
Click to expand...
Props for kicking that nasty habit and embracing the lifting lifestyle.
 
DevilMan69 said:
What routine do you use?
Click to expand...
Oh man that's a loaded question. I've been fortunate enough to work with some great trainers for years so do my own programming now. I'm usually working around some minor injury. Lately left shoulder.

So I started doing high rep and lighter weight workouts with a focus on getting as much blood into the muscle as possible. Four Giant sets (3 exercises) at 20 reps per exercise. For example spider curls, EZ-bar curls, drag curls. Never thought lighter weights could cause so much pain.

Monday: Arms (never did these separate before and its making a big difference)
Tuesday: Legs (quad focused)
Wednesday: Chest
Thursday: Back
Friday: Legs (Ham and Glute focus)

I then surf and mtn bike on the weekends. I like running HIIT so do that for cardio during the week.

I'll run programming like that for 3 weeks then go heavy lower reps (8-10) for two weeks. I take a week off here and there based upon recovery. The PEDs help with that but as I age I notice I need that break sometimes.
 
DevilMan69 said:
Yes, but I see that strength and energy are no longer those of 10 years ago
Click to expand...
Are you currently running anything? Go get a full blood panel. Perhaps something is off and making you feel that way.
Also, if you're just getting back into it expect your energy levels to improve as you progress. Eat clean and get restful sleep.
 
Sven_Northman said:
I have to do that sometimes as well. But then I'm not squatting and deadlifting 400-500+ like you can. So more like two minutes on heavy squats.
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cochino said:
Fuck that. I'll take up to 3-4 minutes between heavy sets.
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I don't do squats or heavy deads anymore. I know. I know. Old age. Bad back. Walking and standing up straight for a few more years is still important to me. I'm in my fifties and feeling a little torn up. I still work through a bad shoulder, but I listen to it and adjust as needed.

Most of my stuff is is the 8-10 rep range, but I like to throw in some work in the 4-5 range. That's where it really sucks the wind out of me. I don't think I need 3-4 minutes, but I could put my ego aside and see how it is with two minutes.
 
46. Small frame. 425/325/525. I prefer to go 3 months heavy and then 3 months light Got the idea from a guy I used to train with that was a 56 year old, 170 lb monster. He cycled between powerlifting and bodybuilding training. I think there was something to that. Bike, jog or row for recovery apx 2 days per week or as needed. Body can’t take intense cardio or HIIT when lifting heavy. Will do a little of that when in light 3 month phase. Good to see another surfer in the mix. Looking forward to more of that in my life.
 
Gbro said:
I don't do squats or heavy deads anymore. I know. I know. Old age. Bad back. Walking and standing up straight for a few more years is still important to me. I'm in my fifties and feeling a little torn up. I still work through a bad shoulder, but I listen to it and adjust as needed.

Most of my stuff is is the 8-10 rep range, but I like to throw in some work in the 4-5 range. That's where it really sucks the wind out of me. I don't think I need 3-4 minutes, but I could put my ego aside and see how it is with two minutes.
Click to expand...
Yeah similar to what I'm doing now. I'll be 60 in about 10 days and I can't recover going with low reps every workout.
Nowadays I'll spend at least 30 minutes stretching prior to hitting the weights.
 
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