Workouts past 40

[GGR678]

I hit the weights heavy when I was young, did the 5x5 thing, did some power lifting ect. But Now my body just can't take the low reps and I need some ideas for working out. I was thinking about doing a basic push/pull/legs workout once a week each, and at the 10-15 rep range . Any opinions would be welcome.

 

[dennis]

I am 43 and like the higher rep work outs.....On my last set of each different exercise i sometimes use the "stripping technique" it is making a nice difference for me..good results.Example..say bicep ez bar curls...you have already done 3-4 high rep sets...add enough weight on your last set to be able to get say 10-12..do as many as you can untill you fail..quickly take off 10-20 lb..s go to failure again..repeat process untill you have no weight on bar....

 

[Bigkarch]

why is this in the legal forum...I will move it

 

[Ramstein II]

Im in the past 30 category and already understand this. Ive been lifting weights for about 20 years now. So, I have a great idea of what I used to feel like and how I used to recover. You are right about recovery. I hardly train with weights that dont allow me to do at least 8 reps. 3 sets of 10 are the norm for me now. Ive come full circle! I do the push, pull, legs routine. My volume is at two exercises per body part for 3 sets of 10 each. This has worked wonders for me.

Push Day: Bench Press, Low Incline Flies, shoulder press, side laterals, lying triceps extension, pushdown.

Pull Day: Chins, dumbbell rows, shrug, elbows out row, alternating dumbbell curls, concentration curls.

Leg Day: Leg press, reverse lunge (I consider this a glute/ham exercise), leg extension, leg curl, standing calf raise, donkey calf raise. I do 1 set of high rep lower back extension and mix up the ab routinesometimes swiss ball crunches, sometimes cable rope pulls etc...

Cardio: Walk 30 min. 5-7 days a week. Hard cardio for 20-60 minutes (ie. martial arts or eliptical machine) 2-4 days a week.

Diet: 3 squares a day. 2 balanced snacks. Usually 3,000 or so calories.

 

[GGR678]

Im in the past 30 category and already understand this. Ive been lifting weights for about 20 years now. So, I have a great idea of what I used to feel like and how I used to recover. You are right about recovery. I hardly train with weights that dont allow me to do at least 8 reps. 3 sets of 10 are the norm for me now. Ive come full circle! I do the push, pull, legs routine. My volume is at two exercises per body part for 3 sets of 10 each. This has worked wonders for me.

Push Day: Bench Press, Low Incline Flies, shoulder press, side laterals, lying triceps extension, pushdown.

Pull Day: Chins, dumbbell rows, shrug, elbows out row, alternating dumbbell curls, concentration curls.

Leg Day: Leg press, reverse lunge (I consider this a glute/ham exercise), leg extension, leg curl, standing calf raise, donkey calf raise. I do 1 set of high rep lower back extension and mix up the ab routinesometimes swiss ball crunches, sometimes cable rope pulls etc...

Cardio: Walk 30 min. 5-7 days a week. Hard cardio for 20-60 minutes (ie. martial arts or eliptical machine) 2-4 days a week.

Diet: 3 squares a day. 2 balanced snacks. Usually 3,000 or so calories.

I like that workout, do you hit each once or twice a week??