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Training questions for those over 30

  • Thread starter Thread starter madbomber31
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madbomber31

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long story short.... my body hurts and i'm having a heck of a time staying with this... i'm 32 and have been going at it for 14 years now...

i've been off the juice for 2 -3 years... shoulders hurt, knees hurt, ankle hurts...

what to do now?

i need a training program that will help me get/stay lean... cardio seems to flatten me out big time but if i do it in moderation it's all good....

i hate taking time off from the gym as i know i'll get fat...

suggestions? ideas? regimens?
 
sleep more, eat more, stretch more, focus on pre/post workout nutrition, suana, whirlpool, ibuprofen
 
so, pretty much i need to adjust to aging.... i knew that..

any training routines that you've found to work well? maybe less volume or less intense yet still providing a good workout?
 
Here is my split:

monday - chest
tuesday - back
wednesday - shoulders
thursday - arms
friday - legs

I can't do everything twice a week anymore... it kills me!
 
slat1 said:
Here is my split:

monday - chest
tuesday - back
wednesday - shoulders
thursday - arms
friday - legs

I can't do everything twice a week anymore... it kills me!
Click to expand...


^^^^^^

exactly.
 
Do you take Glucosamine w/Chondroiten + MSM?? Or Glutamine??

I find both help me immensely....
 
as far as training.. keep the intensity just lower the volume and add rest as needed

no one can just put up a routine that will be perfect you have to learn how your body reacts and recovers. you may need 2 days after a leg day to do anything or perhaps you can work your back then chest the next day.. just learn to train smarter then you did as a young lad and you will be good to go
 
oh and def give glutamine a chance.. if you havent tried it yet you may be suprised how well it aids recovery
 
Judo on the mark.

I find that as over forty and paying the piper for years of self abuse.. er.. yah, anyway... its a matter of quality over quantity, of intensity over haphazard volume... and cardio is wondeful, and serves its purpose, but diet and KNOWING your bodies reaction to your diet is what fat loss and lean is all about.

Took me a hundred pounds of fat to figure out, and advice from the smartest folks around, and to really RElearn what i already knew to come to the overtly obvious conclusion that i was overtraining the crap out of myself, under eating like a fool and thwarting my fat loss and lean mass preservation with both...

funny. over training and starving myself kept the fat and slowed my progress down to a crawl.

Upped the cals, upped the weights, took days off and cut the cardio in half, and i am now down to 8.2% and UP to 224lbs...
 
Well, first you need to ditch the eagles and you will lose a lot of stress and that will help out tremedously. Then you need to become a NY Giants fan and feel like what it's like to root for a team that will actually win another superbowl somebody instead of a team that never won a superbowl or will win one.
 
lower weight...higher reps..make sure you are steady thru the range of motion.

Also, on non-lifting days, make sure you stretch to help keep your joints fluid and your muscle fibers relaxed.

Also...nothing wrong with something simple like Sustenon every 10 days for 12 weeks just to help keep your hormone levels in check.
 
fistfullofsteel said:
Well, first you need to ditch the eagles and you will lose a lot of stress and that will help out tremedously. Then you need to become a NY Giants fan and feel like what it's like to root for a team that will actually win another superbowl somebody instead of a team that never won a superbowl or will win one.
Click to expand...


2 words = one nightmare.... MIKE MCMAHON!!!!

honestly though, this season is stressing me like mad... i cannot fucking believe this shit that is going on... all i want is a fucking superbowl title... last year was the year too... but they left those points off the board in the first half and that was costful...
 
BLITZ99 said:
long story short.... my body hurts and i'm having a heck of a time staying with this... i'm 32 and have been going at it for 14 years now...

i've been off the juice for 2 -3 years... shoulders hurt, knees hurt, ankle hurts...

what to do now?

i need a training program that will help me get/stay lean... cardio seems to flatten me out big time but if i do it in moderation it's all good....

i hate taking time off from the gym as i know i'll get fat...

suggestions? ideas? regimens?
Click to expand...

If you are talking age ..... You have a long way to go before making any "adjustments". I'm 62 and the adjustments I've made are to work around some injuries.

If you are talking about being off aas ... sure you need to adjust, lowering volume and weight.
 
BLITZ99 said:
2 words = one nightmare.... MIKE MCMAHON!!!!

honestly though, this season is stressing me like mad... i cannot fucking believe this shit that is going on... all i want is a fucking superbowl title... last year was the year too... but they left those points off the board in the first half and that was costful...
Click to expand...


I know who he is, the same guy who qb'ed for Rutgers U. :lmao: :FRlol: Stupid little arrogant piece of shit in college and will be a nobody in the NFL. I figure this is his last chance to permanently earn a back up position in the NFL. Most likely he won't be able to do that and he will be long forgotten.
 
gotmilk said:
lower weight...higher reps..make sure you are steady thru the range of motion.

Also, on non-lifting days, make sure you stretch to help keep your joints fluid and your muscle fibers relaxed.

Also...nothing wrong with something simple like Sustenon every 10 days for 12 weeks just to help keep your hormone levels in check.
Click to expand...


I beg to differ on that: HIGHER weight lower reps and uber UBER strict core stability and form, to the point of insanely anal on the form.

... but yes, i would completely agree with seeing his GP to get a complete blood workup to make sure that nature has what it needs to do what HE needs to feel productive and vibrant.

Scar tissue is a HUGE issue for guys that are my age and above, and some deep tissue work once a week for a few months then once a month there after will change any mans life for the better, no joke.
 
ChefWide said:
I beg to differ on that: HIGHER weight lower reps and uber UBER strict core stability and form, to the point of insanely anal on the form.
Click to expand...
I have to agree with this. Due to tendonitis issues, & a propensity to soft tissue injuries, high reps are no good. Very strict form & higher weights.
 
I have noticed that I do better with a 3 day split.

1. chest, shoulders, tris
2. back, traps, bis
3. legs

I only hit each once every 7-9 days for somewhere between 4-8 sets per bodypart. Back and legs maybe 12. Gives me plenty of recovery time and cardio only days if I so choose.

I gotta disagree on the higher weight thing tho. I have tendonitis in my forearms so I dont work them, but heavy weights(below 6 reps) really tags my CNS and my joints suffer.

Agree 100% on deep tissue. Gonna start having A.R.T. sessions again next week as my forearms are acting up again. Haven't been in in over a year I think. Shit works miracles.
 
The doc dropped a couple of bombshells on me in the last year, but after cutting my carbs way down I'm probably in better shape than I was fifteen years ago -- lost twenty pounds and that was without even trying.

Second what ChefWide said -- five reps done perfectly will take you further than ten sloppy ones, especially if you're facing pain issues. "Lean and mean" is the way to face the second half, and when you move, move smart -- preserve your flexibility, avoid anything that will lay you up because that's what will plant you in the end game.
 
I would have to say that being of a certain age brings about the understanding that ya really cant 'cheat' and get away with it anymore. Cant cheat on the intensity, cant cheat on the form, cant cheat on the research or fudging the cycle or pct or supps .... more than anything else the absolute need for proper nutrition, proper recovery and a huge dollop of stress reduction.

Sorry to say it, but the things i thought were earth shaking problems at 25? Then wouldnt interupt a yawn these days... the bigger the prize, the bigger the risks, the bigger the baggage that comes with them and that does get more intense with age if nothing else: we have less time to fix it when we fuck it up! or its harder to fix!

All that is horsehockey if what YOU are doing works for YOU. It sounded in the early stretch of this thread that what you are doing ISNT working from your perspective, so maybe changing your perspective on what might work is a good step? I have had serious tendonitis problems and was chowing down chond./glucos. like it was candy for a year.. still major problems.. when from high rep, low resistance to 'simple, intence and heavy as hell' and POP! no more ligature hassles...

Who knows, maybe it works for you too?
 
BLITZ99 said:
long story short.... my body hurts and i'm having a heck of a time staying with this... i'm 32 and have been going at it for 14 years now...

i've been off the juice for 2 -3 years... shoulders hurt, knees hurt, ankle hurts...

what to do now?

i need a training program that will help me get/stay lean... cardio seems to flatten me out big time but if i do it in moderation it's all good....

i hate taking time off from the gym as i know i'll get fat...

suggestions? ideas? regimens?
Click to expand...



SEARCH FOR SHADOW'S PROJECT......HAS DIET WITH DAILY WEIGHT/CARDIO ROUTINE LAID OUT FOR 10 WEEKS
 
i dont have platinum.... cant search well...


and FISTFULL----- i wasnt implying mcmahon was YOUR nightmare... just mine.
 
you need to train around injuries
im slightly over 30 but i like to think i train hard..im hoping for a 900 squat and a 600 bench for next year..my shoulder is fucked but im able to benche heavy at least 3 out of 4 weeks right now if it hurts i take off

try glutamine but honestly its a complete waste of money along the same lines as creatine..make sure you are getting in proper protein and sleep..i would add some vitamin C i take around 3-6 grams per day spread out over te course of the day..and its extremely cheap a 500tab bottle will last a few months and cost under 20 bucks..

Hardrock gave some good advice i think a 3 day split is best (for almost anyone) i love those guys doing 20 sets in the gym who 'think" they are growing..drop out all unnecessary movements and stick with the basic compund moves you dont have to do a 1RM but you should be going heavy for your rep range that you use..

ART can work wonders as well
 
I'm 37 and can't lift two days in a row anymore. I try and do shorter workouts with as little volume as possible. I have no idea if I'm doing the right thing, but that's all I can do now. I simply can't stay at the same intensity for prolonged periods.

3 days/week

Back

Chest arms

Legs shoulders

If I need an extra day off, I take it and do the next workout on the list. I don't have to workout M/W/F. Just one on, one off... two days rest...
 
BLITZ99 said:
so, pretty much i need to adjust to aging.... i knew that..

any training routines that you've found to work well? maybe less volume or less intense yet still providing a good workout?
Click to expand...

27 years straight now. Longest I've gone without working out was a month, dr. ordered. Other than that, I've been very consistent. I do low volume, high intensity training. I've learned to work around injuries and lighten the weight on many exercises. I don't leg press 24 plates anymore because it's bad for the knees. I dropped it down to 16 plates and I do 20 reps. I had my worst injury 2 years ago when I tore my pec on a heavy bench press. I'm now back to benching free weight and did 205x20 the other day. I'm very happy with that considering the extent of the injury that I had.
 
biteme said:
27 years straight now. Longest I've gone without working out was a month, dr. ordered. Other than that, I've been very consistent. I do low volume, high intensity training. I've learned to work around injuries and lighten the weight on many exercises. I don't leg press 24 plates anymore because it's bad for the knees. I dropped it down to 16 plates and I do 20 reps. I had my worst injury 2 years ago when I tore my pec on a heavy bench press. I'm now back to benching free weight and did 205x20 the other day. I'm very happy with that considering the extent of the injury that I had.
Click to expand...

why not try a DC kinda program
 
hardrock said:
Active release technique

Good shit. Read up. Find a provider in your area.

http://www.activerelease.com/
Click to expand...


Funny you mention this, just had a long trading of ideas with a IFPA Fitness Competitor/Trainer yesterday who i was going over some menu goals with at the local Gold's Gym around here, and the conversation turned to range of motion and ART.. there are two really great ART folks right around the corner from me and I am calling them today...

HR, have you done ART? why? experiences with it +/-? suggestions or things to look out for/ask for?

I am VERY interested in real world experience on this one....
 
ChefWide said:
Funny you mention this, just had a long trading of ideas with a IFPA Fitness Competitor/Trainer yesterday who i was going over some menu goals with at the local Gold's Gym around here, and the conversation turned to range of motion and ART.. there are two really great ART folks right around the corner from me and I am calling them today...

HR, have you done ART? why? experiences with it +/-? suggestions or things to look out for/ask for?

I am VERY interested in real world experience on this one....
Click to expand...

I had a few sessions done lasy year with a guy who has been practicing it for 6+ years now. Thats the longest of anyone in my area. He's also a weight lifter and former olympic medalist in wrestling. Dude knows his shit. I went in for my forearms and he's also work my pec tie ins, tris, crack my back, and neck.

Exellent experience. I couldn't even hang bikes at work it was so bad. It hurts and you will be sweating by the end of most sessions. After only a couple session you will feel so much better.

Ask for stretches to do between visits, which he should give you anyway. the key is keeping at these and going back every month or 2 after symptoms subside. I haven't been in a year and I'm almost back where i was.

Keep us posted.
 
hardrock said:
I had a few sessions done lasy year with a guy who has been practicing it for 6+ years now. Thats the longest of anyone in my area. He's also a weight lifter and former olympic medalist in wrestling. Dude knows his shit. I went in for my forearms and he's also work my pec tie ins, tris, crack my back, and neck.

Exellent experience. I couldn't even hang bikes at work it was so bad. It hurts and you will be sweating by the end of most sessions. After only a couple session you will feel so much better.

Ask for stretches to do between visits, which he should give you anyway. the key is keeping at these and going back every month or 2 after symptoms subside. I haven't been in a year and I'm almost back where i was.

Keep us posted.
Click to expand...


wicked great, i have some chronic shoulder issues that may be due to savage chronic flogging of the Purple Bishop, but more likely than not due to training poorly as a younger man... and a list of injuries that just pile up in my years...

How did the experience affect your training in the short term? i had some deep tissue work done in iceland some time back, which was amazing, but after a session of that sublime cruelty, i would not train for as long as a week... i am willing to do so again if that is a must, but surely would rather not. whats your experience with that end?
 
ChefWide said:
wicked great, i have some chronic shoulder issues that may be due to savage chronic flogging of the Purple Bishop, but more likely than not due to training poorly as a younger man... and a list of injuries that just pile up in my years...

How did the experience affect your training in the short term? i had some deep tissue work done in iceland some time back, which was amazing, but after a session of that sublime cruelty, i would not train for as long as a week... i am willing to do so again if that is a must, but surely would rather not. whats your experience with that end?
Click to expand...


My doc said I could still train, but it may hinder my progress. I simply cut out forearm work and now use straps on any back set other than wram ups. I trained the same week, just cut the load a bit. it's well worth the sacrafice.
 
i haven't read all the replies yet, but if you're overtraining and experiencing pain, here's my suggestion:
take a week off and rest
re-evaluate your routine. or if you don't have one, get one.
drink plenty of water, get plenty of rest, enough protein and start taking glucosamine.
 
stilleto said:
i haven't read all the replies yet, but if you're overtraining and experiencing pain, here's my suggestion:
take a week off and rest
re-evaluate your routine. or if you don't have one, get one.
drink plenty of water, get plenty of rest, enough protein and start taking glucosamine.
Click to expand...


Stilleto,

Stop playing pocket pool, read the thread first then give me enough of your k to get me on the road to the crown town, as i am your king and ur-lord and will lash your rump with a hickory switch if you as much as say 'baguette'...

How ya like me now?
 
ChefWide said:
Stilleto,

Stop playing pocket pool, read the thread first then give me enough of your k to get me on the road to the crown town, as i am your king and ur-lord and will lash your rump with a hickory switch if you as much as say 'baguette'...

How ya like me now?
Click to expand...


look at you, all tough from atop your iceberg.
I did hit you, baguette boy, with my big stick.

but i'll get you again.
 
The Shadow said:
SEARCH FOR SHADOW'S PROJECT......HAS DIET WITH DAILY WEIGHT/CARDIO ROUTINE LAID OUT FOR 10 WEEKS
Click to expand...

- "The Shadow Project" - Excellent diet and training programs many of the EF Ladies are currently following:
http://www.elitefitness.com/forum/showthread.php?t=369796
http://www.elitefitness.com/forum/showthread.php?t=369449

I can't one-up TheLion since I'm only 40, but I've been lifting since 1981, did my first BB competition at 35 & my 3rd at 40. I'd still say I've been in better shape now than ever. But hing are "different" now - definitely more aches & pains from more wear & tear - I've got a recurring lower back / soft tissue problem that have helped me develop a greater appreciation for:

- msm & glucosamine / chondroitin + glutamine
- my chiropractor
- my massage therapist
- ART
- Cardio
- focus on core strength - esp based on the stuff i learned while doing some PL, just not at those weights anymore

Additionally, my diet has to be tighter to drop the bodyfat, but I've also learned a lot more about my body and what it responds to. But I also have great muscle maturity compared to the 22 yr olds I've competed against and I have a pretty solid base of muscle from all my years of lifting. And also I've changed my goals as far as what I lift for. It used to be for sanity (while workign & goign to school), for social hour, to see how much I could lift and to "get big". Now, I already got big. If I want to compete in BB anymore, Ihave to get much bigger based on my height to compete at anythign above a local level. Therefore, I'm switching to just a smaller frame, still muscle packed, for figure. But I'm also looking at a general change in what I do w/ my time -more plyometrics & stuff.

Whatever you do, dont' think its all going to hell cuz you're over 30. Things are just going to be a bit different. But you are also bit older, wiser, know more about your body, probably more disciplined than in the past, more responsible, less beer, etc.
 
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