How I trained at 18 is how I trained in my 20s is how I trained in my '30s is how I'm training in my 40s and how I'll train in my '50s and '60s and '70s and '80s and '90s and until I die... Everybody for some reason just assumes that 40 is old and it really just kind of is irritating because all I heard is that 30 is old. I'm 45 and I definitely feel the difference between 45 and 30 but my intensity the weights that I lift and my capabilities are basically the same I just have to be a little bit more careful.
I find when doing reps of 15 or more, warm up sets are junk volume. When I use to do 6-8 rep sets, it makes more sense. The weight is extremely heavy. I would need to do warmups so I don’t hurt myself. 15 rep type of weight is not a big strain Imo.
@Primal391 I got to get my joints warmed up or they hurt something awful but after that I do sets starting at 12 reps and then to failure around 6 or 7 reps, ends up around 4 sets. Once I can only do a couple reps in a set I move on to the next exercise
I do lighter weights to start off then increase to four or five sets of 10-12 reps. I only do to fail on one area each visit. I do walk a bit to get to the gym after a rest. I’m a chef too. So I’m working a bit physically. I’m 59 too.
@luismiguel69able I'll do a set that goes to failure then immediately drop weight and do another set to failure and keep doing that 3 times. That's one complete set. Then wait 3 minutes and do it again. I do this a total of 3 times per exercise and it really really works the muscle or muscles.
Summary - 1. Weekly Training Volume and Compound Movements: The most critical factor for building muscle over 40 with limited time is the weekly training volume. The recommended minimum is four sets per muscle group per week. Focusing on compound movements, such as squats, deadlifts, and bench presses, is essential due to their efficiency in engaging multiple muscle groups simultaneously. 2. Repetition Ranges: To optimize muscle growth and strength, it's recommended to target repetition ranges between 6 and 15 reps. Lower rep ranges are better for strength gains, while slightly higher reps are effective for hypertrophy. 3. Training Velocity for Strength: Incorporating faster velocities during exercises can lead to improved strength gains. Training for speed and using higher velocities during movements like bench presses can lead to significant strength improvements, enhancing overall training efficiency.
I’m 42. Twice a week I do snatches, cleans, split jerks, and squats. On the third day I do pull-ups and bench presses, deadlifts, carrying and pulling weight. Three times a week I run on zone 2 and one day I do sprinting. I was able to keep and even build more muscle, and became stronger than a decade ago.
How long do these work outs take you? I am 40 and I need to get back in shape, sadly my history of modivation is poor. When I read your comment I imagine you are spending half your day working out. So I am curious what the real time it takes. Thanks.
I'm 41 and do full body (2-3 hours) on Friday and Sunday as those are the days I have the most time then shorter focus sessions (1 hour) in the evening on Tuesday and Wednesday on non-overlapping areas and leave myself Monday, Thursday, and Saturday as rest days and it's been working really well.
@kirkmcginty7163 My strength workouts are one hour long, plus 15 minutes warning up. The running workouts are between 30 and 50 minutes. At my age it’s hard to do more than that and get enough rest for the next workout. I also do some walking in the evenings, usually I try to get 7k steps per day.
@@kirkmcginty7163it’s not that bad, really. I work out/run when my kids are in bed. And I cycle to work. Over a year ago I too thought that I would not have the time for this. In reality, it keeps me more focused and energetic, I get more done than before despite the time spent on fitness. In invested in second hand stuff to make my own home gym, though. Was a game changer for me.
I’m 68. Full body workout 3 days per week. All compound. Flat bench 225 3 sets of 8, incline 2 sets 225 8 reps. Weighted pull ups (add 45, 3 sets, 5 reps), dumbbell rows (100 lbs, 3 sets, 8 reps per side). Squats, 315, 3 sets, 8 rep each. Sprints the other 2 days and long slow distance day 6. Rest on Sunday.
Hip thrusts changed my life. My butt was asleep for years being very quad and adductor dominant. Never forget the first time I hip thrusted (correctly) and for the first time in my life my butt and upper hamstrings got sore later. Another good one is gluteal clenching. I start my glute day with some clenches and some banded hip thrusts. Really gets things activated for deadlifts and squats. Heavy hip thrusts have given my best gains though I feel.
I' 79 & fairly muscular for my age. I used to do 45min to 1 hr. full body workouts, but needed extra time to recovery. Then I watched your vid on resistance training "snacking." So now I'll choose 3 different things to do & do 3 sets of varying rep ranges every day. I seem to be building muscle better using this method than the full body more intensive training.
I really appreciate your channel and how you focus on health and longevity over vanity and aggression, and it's all science based programs over diet and workout trends. Started watching during the pandemic and you continue to restore my faith in humanity and keep me sane through all the current madness.
Rest-pause is taking a set to failure, pausing for 20-30 seconds and then lifting that same weight again until failure, rest 20-30 seconds, and then lift to failure one more time. You don't switch exercises.
I'm 55. I've worked out my entire adult life. I've always been a classic overtrainer. But a few months ago I started looking closely at Mike Mentzer and Dorian Yates' HIT training and fell in love with it. So sad I didn't discover this earlier. I warm up the muscle and then 1 set to absolute failure per exercise. I do 4-5 exercises for major muscle group and 2-3 for minor. I have a 4 day split that I do about once per week. I aim for 8-12 reps on the main set. There's just something so awesome about going all out on an exercise knowing I don't need to save anything in the tank for the next set. I also feel recovered this way and am able to go full tilt each workout.
I’ve had people suggest his training style to me and then here you are. I’ve read his philosophy and you summarized it well. Glad to hear it’s working for you.
Just FYI, Dorian moved away from HIT as he aged. Saw an interview with him that is maybe 2-3 years old and he does not do HIT at all now. He says it’s been inappropriate for his age for quite some time. He also believes that his HIT methods contributed to several career altering injuries.
@@brawndothethirstmutilator9848 I've watched a lot of Dorian's stuff, so I know where you are coming from with this, but what you are saying is not accurate. Yes he injured himself doing HIT training but he says it was less about the HIT training and more about the fact he didn't let off the throttle as he neared the Mr. Olympia contests and was leaning out for the show. He says, in retrospect, he should have been maintaining, instead of going hard, as he neared the show and this is what he now coaches others to do. As for "moving away from HIT" as he ages, he doesn't really do any weight training right now. He's doing other things like yoga and biking. He still coaches HIT and has never said not to do it if you are older. I appreciate the FYI but you are giving an inaccurate viewpoint of Dorian and what he says about HIT.
@@brawndothethirstmutilator9848 He, like most of those super massive bodyybuilders that compete are doing a lot of stuff that makes them prone to injury no matter what they do. Yates got of easy with only two injuries (bicep tear and shoulder injury) compared to Coleman that eventually ended in a wheelchair - I'd say that Yates way was better in terms of health.
My basic idea when going to a gym is to replace the exercise i’d get if I had a manual labor job (eg a farmer). Target muscle groups from largest to smallest working from top to bottom (chest, traps, lats, back, arms, abs, legs). This keeps you balanced visually and is functional. But, as we age we must get lots of cardio and cardio should be done outside in the fresh air and sunlight. Walk at least 5 miles per day as fast as you can - or even better, jog. We need to keep our heart rate up for at least one hour per day and we need to sweat.
High intensity, 30min once a week. I'm 45, same results as when I lifted 5 days a week. Key for hypertrophy is muscle failure, and plenty of rest. NOT VOLUME.
I’m 49 and still do more than that. Lately I’ve gotten better at doing less, but it’s hard when you been at a certain level your whole life. As you get older, you just feel it more than usual in your muscles, tendons and joints. Shrinking my volume down and increasing the total reps to 15 has helped a ton. I still look the same and have seen no negatives from changing to less.
2 min warmup with jump rope PPL every day, 1-2 exercise(s) each -Start at 30% 1RM, do 10 reps, then go up by 15% until you can't do 10 reps, then drop sets with 3 sets of failure -2 core exercises -mobility stretch x 5 min Out of the gym in 30 min.
I'm 55 in 2 months. I have been using the Tonal machine just over a year. It has changed my life. I started in the gym at 40 ur old because of a buldging disc. Lost all motor skills, 12 years later it ruptured and now have a titanium disc @ c7. Still refused to give up on my body. 3 years after that injury I am almost back to form and what he is talking about is how Tonal focuses their workouts. Lots of options all based on exercise focused warm ups and hypertrophy... slow on eccentric (down) movement and speed up. Don't need heavy weight for this... its incredible.... Tonal is spendy but well worth the purchase if your serious about your body health....
Due to injury that took me out with rehab for 32 months I came back to performing very slow 1reo routine. Example. Pull up 4 seconds to pull up. At the top, hold for 4 seconds. Lower no less than 16 seconds. Hang for 4: seconds at the end. Done. Dip and squat done in the same manner. Getting results. No gym. No supplement. Takes less than 10 minutes. By doing the rep slow the chance of injury is vastly reduced vs going faster. Suffice to say, the above works for me. Thank you for uploading and sharing.
I AM 40 this 25th december and I never had muscle definition until now, is getting there slowly now after massive weight loss. Thanks for these videos mate!
Yes I agree. I'm 48 and put on 10lbs on lean muscle in 2yrs. Chain pullups everyday and belt squats mostly. Or 2x chain pull ups drop sets. My volume for the week was 700 pullups maybe more but all the same because I didn't change exercises. Chest is just ring pushups 1x a week to save my shoulders. No warmup. I walk in get the 40lb chain and do sets of 10to15 pullups depending on how i feel. No crime in doing a extra sets with compound . If I'm lazy I do 10 reps but add a few more sets.
I started training for speed a few months ago. Noticed a lot of the old body builders work fast. Fast and to failure. Muscle doesn’t get time to rest between contractions. Better pump, and pump does help build muscle too.
I either do burpees with a knee tuck jump or downward dog pushups into sit throughs for 10 reps to warm up. It's only a couple minutes at most. My workouts are 3 pairs of super sets (6 exercises), at 3 sets each, times 6 to 10 reps. This gives 27 to 45 reps per major muscle group, with two muscle groups per workout. An example would be Superset 1: pullups, db bench, and 2min rest. X3 Superset 2: pushups, straight arm pull downs, and 2min rest. X3 Superset 3: DB rows, dips, and 2min rest. X3
0:31: 💪 Weekly training volume is more important than training frequency for optimizing strength and muscle gain. 2:42: 💪 The scientists recommend performing compound exercises with heavier loads in the 6-15 rep range for strength and hypertrophy. 5:58: 💪 Strength training tips and the benefits of compound movements and speed training. 7:53: 💪 Compound movements and time efficiency are key for effective training. 10:44: ⚡ Training for speed and velocity can improve strength and have health benefits. 13:22: 💪 The importance of volume over frequency in resistance training and tips for improving progress. Recap by Tammy AI
I start morning with 15 minutes on vibration with light weights and squats and general movements. At 68 I hope this helps bone and muscles. 3x per week I lift a weights to failure and started doing a dead hang. It is keeping me pain free
I'm 34 and I can hold a deep squat for 5 minutes sometimes 9 minutes and I like to include a tubular band to warm up my spine and shoulders during that I guess you can call it a warm-up, I call it a nervous primer, regardless, I can do that for 5 or more minutes, take a quick walk, do some Nordic hamstring curls and go straight to 80% of my one-rep Max squatting and I don't wear knee sleeves I don't wear a belt I don't even wear shoes. If you train to make yourself resilient and strong you don't need to waste all of that time warming up. Life doesn't allow that when the crap hits the fan
I am 54. I was in fantastic shape about 15 years ago. All athletic muscle and a 6 pack. Then I turned to functional stuff and did triathlons. So I was quite fit but not so "aesthetical". I stopped competing about two years ago. I gained about 15kg of fat. Unsatisfied with my condition, I am now running, swimming and weight training again. It is good to see how well my muscles react but the abdominal fat is going to be my biggest challenge.
What age group did these studies go up to over 40 and were these beginners or more advanced people when it comes to training and exercise. So many variables when it comes to exercises and strength, hypertrophy.
Yeah, if you’re 40 and been working out since 13 there’s no way you will continue to get stronger unless you massively underachieved when you were younger
I am 66, 1 work out 5,6 days a week. I started out just doing push ups and sit-ups with dumbbell curls thrown in. I got up to 4 sets of 30 push ups and 400 crunches daily . Now I have a adjustable bench so I rotate days with the dumbbells (to failure, very high reps) chest shoulders triceps and next day back biceps, sit-ups every day
I warm up by doing the first set, I do burnouts every set! Dumbbells are expensive so my heaviest is 30, 25, 20 pounds burnouts 50, 60, 100 reps according to the body part. 1/2 hour to just over 2 hours daily. That includes the heavy bag.. damn the heavy bag is an old man ass kicker!
Another great program from Mike. He is so right about how to warm up and train in this. Love the studies to highlight the recommended protocol and Mike tells you how to do it - practical take-aways. Love this!
I do 4 sec down, 4 sec up. 10 reps max. When I get to where I can do 10 I go up on weight to where I can get at least 6 reps at the new weight. It works. Very simple as well.
I dailed my training down to this: 1 exercise a day. Either squats, pushups or pullups/ring rows 5 sets, 2 reps short of failure. 2 min rest. Every now and then I go all out. I'm having great results and even gained some muscle compared to when I was doing more complex programs. For the majority of people a simple program like this is all you need.
At 52 I do knee-ups, 10000 steps, and a stretch routine for every day. Then I alternate between kettlebells and Clubbells 4 times per week. And I add in 10 minutes of jumping rope 2xweek. My main goal is just increasing the weights for the kettlebells and Clubbells over time. Oh and I use Captain of Crush grippers every day for grip strength. They can be done any time during the day. The main workouts take no more than 30 minutes minus a warm up and cool down session. In total about 45 minutes. The walking really helps with sore muscles.
It's amazing how focusing my workouts on a few compound exercises 6-10 reps with heavy weights has notably changed my body in 6 weeks. I'm 40. I'm not a gym bunny. I'm a busy mom and professional. Work smarter not harder!
Hey Mike, you mentioned not becoming stagnant. At some point we reach our limits. I am 66 years old and very fit. I can do maybe 14 or 15 pull-ups today max, but I can also do 4 to 5 sets of pull-ups with rep range of 7 to 14. That is excellent work, and the average meathead in the gym couldn’t keep up. Yeah, when I was 17 or 18 I could do 20-22 pull-ups, but so what. I bundle the classic body weight exercises which are all compound movements and go hard. You and and your research friends need to address this poor use of “progressive overload” and “stagnant”. I also exercise out doors in the sun and always include sprints. Love your work!!👍
That’s amazing..I’m turning 50. My goal is being as fit as you, at 66! I train with women and men who are 70 and they are doing chin ups with weighted vests, bench and deadlift…push-ups…etc… they are my hero’s..I don’t look at the under 40s…😂
"Super set' that's what it's called! I've been doing this at home just because I realized I could do more in a short amount of time this way. Each muscle group gets a chance to rest as I change exercises, yielding more overall reps until eventual failure.
Not to be overly quarrelsome, but that sounds like Circuit Training. Super Sets are traditional when you do back to back sets of different exercises for the same muscle group(s).
@@brawndothethirstmutilator9848 Superset mostly means doing a set of a second exercise immediately after finishing a set of the first exercise. Traditionally the exercises target the same muscle, but agonist-antagonist supersets and alternate-peripheral supersets do also exist. The point to focus on is more that it's exactly 2 exercises without rest in between. IMO the better term is "paired set" because it emphasizes, that it's two. If you do more it's a triset (3) or giantset (4+). However this does indeed sound more like circuit training (do every exercise once, then start again at the first exercise). In the end these terms are used rather loosely anyways. For example I rest like a minute between the exercises and still call it a superset in my training log. Getting some rest to make more reps and get more mechanical tension seems like a sensible thing to do instead of focusing on metabolic stress that doesn't seem to do much.
@@brawndothethirstmutilator9848 Superset just means two different exercises without a rest between the two, you rest between the supersets, and they're typically done with opposing muscle groups or those that are totally separate (like squeezing in some leg extensions and curls after a bench press.) Trisets are three in a row (a common one is doing the front delts, then the side delts, then rear delts) and Giant Sets are four in a row. Each exercise you add also drives up the rest time. Also it is not recommended to do these with heavy compound exercises, this tactic is more suited for isolation exercises.
@@brawndothethirstmutilator9848 thats not correct, you can superset any two exercises together, a push/pull movement, a compound or isolation movement, of the same or different muscle group, it doesn't specify the type of exercise or muscle group target, just that its back to back. circuit training is more cardio based and less hypertrophy focused, but you can do it in a style of super sets or giant sets (multiple exercises all performed back to back) a circuit example would be burpees, pushups, sit ups, ect on rotation, a giant set example would be a bench press, a row, leg raises, bicep curls, and tricep pushdows, all in order with minimal rest, in a hypertrophy rep range.
Want to mention that speed can cause you to bounce or swing l, which may not be helpful, right? I'll have to be mindful to increase speed without losing control.
Good advice! IMO Perfect rep = 4 second ''controlled'' negative/decent, pause for 2-3 sec in full stretched position -> from a dead stop -> accelerate ''explode'' positive portion of the rep (text book form) to full contraction & squeeze for 2 seconds. Repeat.
In the time of this 14 minute video, I did a pull workout - deadlifts, rows, and bicep curls. And that time included setting up, packing up my gym, and stretch at the beginning. All this talk about multiple 10 set workouts, it’s completely at odds with someone that is time poor. I train using X3. The workouts are brutal. And quick!
Slow concentric movement should be caused by the weight making your desire to move quickly fail. But a slow eccentric (with sufficiently heavy load) to a large stretch of the muscle, so at the end range of motion of your mobility, is a large stimulus for muscle growth.
I’ve got L4 L5 plus C6 C7 problems plus left shoulder and hip problems I find total gym is more my speed plus sauna and chi kung and standing pole exercises plus meditation
Thanks for the video, very informative. I am 45, and I swear by the bodyweight functional training with all its diversity: HIIT in all forms and variations plus Pilates, Yoga, etc.
Repetitions that incorporate velocity recruits more type 2 muscle fibers. Extremely important for the 60+ community (my tribe for 25+ years). This fiber type is the 1st to atrophy as a result of sarcopenia. I’m a fan of faster repetitions on the concentric phase but of course adjustments are made for each individual.
I'm 50. I need this advice esp since I am a woman and after menopause life gets hard unless you stay on top of your health. I sometimes see women in their early 60s all fat and saggy. I know we all get wrinkles but I don't want to end up fat, saggy and on a walking stick. I see this all the time and its scaring
@@Cenot4ph ...im just taking it easy for now...I do cycle/walk 26 miles most days plus I like to row my boat out on the sea and inland...its a fairly heavy boat, big wooden oars. 💪
I would consider 15 reps to be a high rep range. I wonder why they settled on 6 as a minimum. The Starting Strength programs calls for sets of 5, and that rep range is quite effective at building a significant amount of strength.
@@Cenot4ph I would advise anyone interested in hypertrophy training to begin with strength training. You'll get a lot more out of your hypertrophy training if you have a good foundation upon which to build.
@@Cenot4ph What is the advantage of hypertrophy training over strength training? At the end of the video it is mentioned that lifting with higher velocity is superior to slow lifts, which would be more aligned with strength training.
@glumberty1 the advantage is that you get fuller muscles versus being strong but not look it. Of course in both muscle grows, but strength is also a nervous system training. If your goal is to look bigger, I would train let's say 8 to 12 rep range roughly generally. Hypertrophy also means you need longer rest time than strength generally to allow muscle tears to heal fully. I have to generalize somewhat for brevity
I train only twice a week, whole body each time and I dont spend time warming up. I started with lower weights and keep increasing until I get to my max weight at the 4-5th sets. I move faster during concentric and slower during ecentric. I never have a personal trainer, so I just listen to my body and do my training accordingly.
Question. And I am an experienced lifter and have always wanted clarity on this point in the research . “4-10 sets per major muscle group.” Does this mean 4-10 sets for chest. 4-10 for triceps. 4-10 for shoulders. That is a lot of weekly volume. Or. (For example). Does it mean 4-10 sets per week on your push group day. Ie. 4 sets chest. 3 sets shoulders. 3 sets triceps. That’s 10 weekly sets for your “Push” pattern.
Body By Science is my weights bible. It’s all there and has been for decades. There is nothing new in weight lifting. I love the simplicity. Yet I see so many people in the gym doing weird routines and lifting too lite.
Glad to see that high rep ranges works too, as long as you get to failure or near failure. I have only the adjustable dumbbells that go to 52.5lbs each and, as you might imagine, exercises like squats, dead-lifts, side-bends, bent over rows, and chest press are a joke. Some of the rep ranges are near 60 reps per set! I typically run each set to 1 or 2 RIR rather than actual failure. Still get increases now and then of either weight or reps even at 52 years old and a tiny 5'8" and a nice and lean 149lbs. Train train train. It is great!
I'm about in my mid 40's and I've started weight/resistance training recently (about a month ago), with no previous serious training (a couple of attempts, but the last time, losing a bunch of hair all of a sudden put me off for awhile). Interestingly, I'm doing a lot of the above intuitively. My primary warm up is a 5 to 10 minute walk, and for specific compound exercises (like benching), I'll do 1 set of lighter weight, before I do 2 to 3 sets of closer to max. I typically do reps between 8 to 12. Sometimes I'll go from lower to upper body or from pushing to pulling or vice versa, with shorter rests (around 1 minute or so), but otherwise tend to do between 2 and 3 minute rests. I do the weights/resistance training every other day. Most of the focus is on compound movements. With rests included, I typically go for somewhere between an hour to an hour and a half. Not mentioned in the above video, but something I am finding helpful (seems to be improving recovery time from last time that I remember), is that on rests between sets, I jump on the treadmill and walk at a moderate pace (unless I'm really gassed, then I walk more slowly). As mentioned, this seems to be helping recovery time some, and more over--I'm doing all of this more so to lose fat, and so it is just extra calories burned. On my rest days, I walk more intensely (higher incline angle, faster pace, longer time--get a bit of a sweat and heart rate up, but nothing extreme), and when it cools down, I'll probably start jogging outside instead. Being an introvert, broke, and a newbie, I'm not a fan of going to the gym. So we have a small room in our house dedicated to exercise. In there is a treadmill, a sliding bench trainer, some freeweights, a couple accessory items (like elevated push up grips, a roller wheel for abs/core, some bands). I know a lot of people look down on sliding bench trainers (like the Total Gym), but I like it now that I don't have to constantly take it out, put it away, etc. It is a quick, convenient way to do various, mostly upper body movements and in a safer way (especially since I'm usually working out solo). It comes with 4 built in "bands" to increase tension, but you can also add others if you need to (I'm not really at that point yet--at the highest incline angle and with the 4 built in ones, I'm good on everything but squat so for that I also hold adjustable dumbbells and/or I'll do one leg at a time--that's intense with all of the above included!). The only thing I don't like about it is the lack of leg movements. I also use it as my bench for dumbbell bench presses. Thankfully there are modded leg stuff you can do with dumbbells and/or raised platforms to help get the other leg stuff in. I'm not looking to get YUGE and at this age and being natural, highly unlikely for that to happen anyways, even if I was doing everything right. I just want to be functionally stronger, more aesthetic, have more energy/drive, and above all--get and stay healthier. Honestly, I can't relate to most of the YT fitness and lifting channels, because most of them are run by people obsessed with getting ever bigger (and many who take gear to get there). To me, that's a young man's game of ego and higher natural levels of testosterone. Sure, if you can do that while being natural and healthy, all the more power to you (but where I draw the line on that stuff is when those folks start promoting single digit body fat percentages which for most men are just not healthy at all).
Something I will be adding, based on this video, is some more fast reps/movements. I tend to go at a natural pace most of the time. Occasionally I will slow it down. But so far, I haven't purposely sped it up. But I will add in a fast set for most of the movements and see how that works/feels.
Pretty much what I do. 46 years old, I train 2 times per week and only do 4 sets of pull ups and 4 sets of push ups in each session for the upper body, thats it and I have gained and maintained enough muscles to look fit.
Thousands and thousands of pullups and pushups and heels over toes with cardio and core. All done at home hour a day at 57 sometimes 90 minutes. Also recovering from massive trauma no excuses
training 3 times a week .. 1 or 2 warming up set and then an all out set to failure… dorian yates style.. also sleep is king ! you’re not going anywhere without good sleep and appropriate nutrition
You mentioned speed and power training. The thing is that speed and power is a mix of strength and skill. It's different to do a snatch than throw a powerful punch. You don't need to move fast to be fast. It could be interesting to know how they measured speed and power
The speed recommendation sounds great . I already use the other techniques with great results. And I train a couple times a week with weights as I am 62 .
You can do your high intensity compound movements, but you also need to do your high volume isolation movements afterwards or on another day to get your flexors, abductors, glute minor, scapulars, rear delt. If you dont have time just work on flexibility and weak muscles. Like some people can deadlift 500lb but are too weak to do a glute bridge up onto their hands. You want all over muscle and strength or its pointless. It takes a lot of strength to push your body in all different directions or lift something in all weird positions. People can shoulder press 250lb but cant lift the bar in behind the kneck press, they are weak
Alot of good info here, as usual with this channel....as a 57 yo, 12% year round, train, eat, sleep repeat 24/7,..... & btw, myoxcience creatine electrolyte mix is👍!! 💪🤙
Other than Sundays I keep it pretty simple but Sundays are when I can spend three to four hours training my legs via strength. Also, doing an exercise between 25 and 30 repetitions is really good for your tendons but any more than that is a waste of energy. Unless you have some sort of mental hurdle to get over then try to keep pushing it and pushing it and pushing it until you feel like you've achieved what you were looking for. That's interesting they only mentioned four exercises each week because I do and upper and lower, once for strength for each and then the other gets power training or speed training, but I have two days for rotational work with cardio or conditioning and definitely sprinting should be done once a week. I don't know why but I recover better from sprinting than I do a jog and if you want your shoulders to always feel good, outside of Mobility work training your torso in the same plane of motion is helpful. Press overhead and dip days you pull up and row days you press
I use to work out at LA fitness for over 15 years just going to the gym and doing a basic circuit of weights at a normal to slow pace. Never really seeing results. I was better for it but not visually. Then in my 40's I did crossfit and in 6 months my shoulders were jacked and my jeans didn't fit my quads. The biggest difference in my work style was speed and compound movements. When you workout at higher intensity your body sees this as a real stress and adapts. And if you have the right genetic makeup you will put on muscle very quick. The problem with this intensity is the injuries happen more often. So you have to find the movements that you are less prone to injury and do those at higher intensity, and the movements that seem to cause nagging aches, do those at a lower intensity. Just find a way to shock your system enough to trigger growth.
FTR I'm 51 now and I only did crossfit for a couple years max. I would get injured quite often. But boy did I look good when I did it.... But now that I have muscle, it's easier to maintain a fit physique with less work. I do stuff like plymometrice, weighted vest jumping air squats, low weight fast paced presses. Walk & sprint from pole to pole on the streets.
You make a good case for the stronglifts 5x5 plan. I was a decent intermediate lifter and decided to try that last year. Very strong and quick gains that stuck around. Its so easy to follow (sometimes boring) but even after I veered off it due to wanting to do more, or adding this or that, those solid compound movements are foundational.
66 - workout twice a week ride bikes twice a week. Most young people in my gym are on your phones in between sets. Gave my gym and nickname called " thumb gym "
Are they suggesting that people are even more likely to inaccurately identify failure in those higher rep ranges? Because the suggestion of 6-15 reps is labeled as RM (suggesting failure correct?).
I’ve been training since I turned 35 a few months ago, but I was doing very slow sets. For example, three seconds down, hold the position for 4 seconds and then 2 seconds up. I will switch to a faster set moving forward.
The thing with slow reps is that they mitigate the risk of injuries. I’ll take the 10% hit on my strength development over an injury any day of the week.
I am 53, drink way to much but still go to the gym, don't get enough sleep lol, yet I am in the best shape of my life, why??? when I lift I don't text, don't talk, I lift. Look better then most the 25 year old's who are on their phones.
Was told I was too old in 40s started training in garage lifting rocks doing PUSH UPS on paint cans pull UPS on beams got ripped af at 52 years old!!!
Just checked your channel garageman BRUTAL training keep it up grandpa 🔥
How I trained at 18 is how I trained in my 20s is how I trained in my '30s is how I'm training in my 40s and how I'll train in my '50s and '60s and '70s and '80s and '90s and until I die... Everybody for some reason just assumes that 40 is old and it really just kind of is irritating because all I heard is that 30 is old. I'm 45 and I definitely feel the difference between 45 and 30 but my intensity the weights that I lift and my capabilities are basically the same I just have to be a little bit more careful.
They do it in prison an so can you
I'm 59, I gotta do a couple warm up sets to get the kinks out and then 3 hard dropsets to failure on each muscle group. It works. Well.
I find when doing reps of 15 or more, warm up sets are junk volume. When I use to do 6-8 rep sets, it makes more sense. The weight is extremely heavy. I would need to do warmups so I don’t hurt myself. 15 rep type of weight is not a big strain Imo.
@Primal391 I got to get my joints warmed up or they hurt something awful but after that I do sets starting at 12 reps and then to failure around 6 or 7 reps, ends up around 4 sets. Once I can only do a couple reps in a set I move on to the next exercise
I do lighter weights to start off then increase to four or five sets of 10-12 reps. I only do to fail on one area each visit. I do walk a bit to get to the gym after a rest. I’m a chef too. So I’m working a bit physically. I’m 59 too.
what's a superset?
@luismiguel69able I'll do a set that goes to failure then immediately drop weight and do another set to failure and keep doing that 3 times. That's one complete set. Then wait 3 minutes and do it again. I do this a total of 3 times per exercise and it really really works the muscle or muscles.
Summary -
1. Weekly Training Volume and Compound Movements: The most critical factor for building muscle over 40 with limited time is the weekly training volume. The recommended minimum is four sets per muscle group per week. Focusing on compound movements, such as squats, deadlifts, and bench presses, is essential due to their efficiency in engaging multiple muscle groups simultaneously.
2. Repetition Ranges: To optimize muscle growth and strength, it's recommended to target repetition ranges between 6 and 15 reps. Lower rep ranges are better for strength gains, while slightly higher reps are effective for hypertrophy.
3. Training Velocity for Strength: Incorporating faster velocities during exercises can lead to improved strength gains. Training for speed and using higher velocities during movements like bench presses can lead to significant strength improvements, enhancing overall training efficiency.
Summary : 300mg test-e every 10 days
thank you very helpful
I’m 42. Twice a week I do snatches, cleans, split jerks, and squats. On the third day I do pull-ups and bench presses, deadlifts, carrying and pulling weight. Three times a week I run on zone 2 and one day I do sprinting. I was able to keep and even build more muscle, and became stronger than a decade ago.
How long do these work outs take you? I am 40 and I need to get back in shape, sadly my history of modivation is poor. When I read your comment I imagine you are spending half your day working out. So I am curious what the real time it takes. Thanks.
I'm 41 and do full body (2-3 hours) on Friday and Sunday as those are the days I have the most time then shorter focus sessions (1 hour) in the evening on Tuesday and Wednesday on non-overlapping areas and leave myself Monday, Thursday, and Saturday as rest days and it's been working really well.
@kirkmcginty7163 My strength workouts are one hour long, plus 15 minutes warning up. The running workouts are between 30 and 50 minutes. At my age it’s hard to do more than that and get enough rest for the next workout. I also do some walking in the evenings, usually I try to get 7k steps per day.
@@kirkmcginty7163it’s not that bad, really.
I work out/run when my kids are in bed.
And I cycle to work.
Over a year ago I too thought that I would not have the time for this.
In reality, it keeps me more focused and energetic, I get more done than before despite the time spent on fitness.
In invested in second hand stuff to make my own home gym, though. Was a game changer for me.
Yall should tske 2 mg ostarine
I’m 68. Full body workout 3 days per week. All compound. Flat bench 225 3 sets of 8, incline 2 sets 225 8 reps. Weighted pull ups (add 45, 3 sets, 5 reps), dumbbell rows (100 lbs, 3 sets, 8 reps per side). Squats, 315, 3 sets, 8 rep each. Sprints the other 2 days and long slow distance day 6. Rest on Sunday.
any testosterone supplementation?
Why did you include how much weight you used?
@Primal391, Because he felt like including it.
I would add some sled pulls or backwards sprinting
@@brucejensen3081awesome
Hip thrusts changed my life. My butt was asleep for years being very quad and adductor dominant. Never forget the first time I hip thrusted (correctly) and for the first time in my life my butt and upper hamstrings got sore later. Another good one is gluteal clenching. I start my glute day with some clenches and some banded hip thrusts. Really gets things activated for deadlifts and squats. Heavy hip thrusts have given my best gains though I feel.
Tiger Woods could have used your advice a few years ago....
Love this, thanks for sharing, I’ve been wondering how to get deeper into hips
Gotta do them hip thrusts.....even guys look better with a nice rounded butt
If that’s you in the pic, yo ass nowhere near 40….
I' 79 & fairly muscular for my age. I used to do 45min to 1 hr. full body workouts, but needed extra time to recovery. Then I watched your vid on resistance training "snacking." So now I'll choose 3 different things to do & do 3 sets of varying rep ranges every day. I seem to be building muscle better using this method than the full body more intensive training.
Do you warm up before every single exercise?
Sometimes, most often when doing shoulder work.
I made my best gains from 47-52. No TRT,, creatine only. Currently 5’10” 195lbs 17” arms and calves with a 33” waist…LEAN. It is never too late.💪
I really appreciate your channel and how you focus on health and longevity over vanity and aggression, and it's all science based programs over diet and workout trends. Started watching during the pandemic and you continue to restore my faith in humanity and keep me sane through all the current madness.
I basically incorporated HIT with all my workouts
Rest-pause is taking a set to failure, pausing for 20-30 seconds and then lifting that same weight again until failure, rest 20-30 seconds, and then lift to failure one more time. You don't switch exercises.
I'm 55. I've worked out my entire adult life. I've always been a classic overtrainer. But a few months ago I started looking closely at Mike Mentzer and Dorian Yates' HIT training and fell in love with it. So sad I didn't discover this earlier.
I warm up the muscle and then 1 set to absolute failure per exercise. I do 4-5 exercises for major muscle group and 2-3 for minor. I have a 4 day split that I do about once per week. I aim for 8-12 reps on the main set.
There's just something so awesome about going all out on an exercise knowing I don't need to save anything in the tank for the next set.
I also feel recovered this way and am able to go full tilt each workout.
I’ve had people suggest his training style to me and then here you are. I’ve read his philosophy and you summarized it well. Glad to hear it’s working for you.
@@amperage8032 Try it out dude. There's nothing to lose. If you like it, add an arrow to your quiver. If not, keep doing what your doing.
Just FYI, Dorian moved away from HIT as he aged. Saw an interview with him that is maybe 2-3 years old and he does not do HIT at all now. He says it’s been inappropriate for his age for quite some time. He also believes that his HIT methods contributed to several career altering injuries.
@@brawndothethirstmutilator9848 I've watched a lot of Dorian's stuff, so I know where you are coming from with this, but what you are saying is not accurate.
Yes he injured himself doing HIT training but he says it was less about the HIT training and more about the fact he didn't let off the throttle as he neared the Mr. Olympia contests and was leaning out for the show. He says, in retrospect, he should have been maintaining, instead of going hard, as he neared the show and this is what he now coaches others to do.
As for "moving away from HIT" as he ages, he doesn't really do any weight training right now. He's doing other things like yoga and biking. He still coaches HIT and has never said not to do it if you are older.
I appreciate the FYI but you are giving an inaccurate viewpoint of Dorian and what he says about HIT.
@@brawndothethirstmutilator9848 He, like most of those super massive bodyybuilders that compete are doing a lot of stuff that makes them prone to injury no matter what they do. Yates got of easy with only two injuries (bicep tear and shoulder injury) compared to Coleman that eventually ended in a wheelchair - I'd say that Yates way was better in terms of health.
My basic idea when going to a gym is to replace the exercise i’d get if I had a manual labor job (eg a farmer). Target muscle groups from largest to smallest working from top to bottom (chest, traps, lats, back, arms, abs, legs). This keeps you balanced visually and is functional. But, as we age we must get lots of cardio and cardio should be done outside in the fresh air and sunlight. Walk at least 5 miles per day as fast as you can - or even better, jog. We need to keep our heart rate up for at least one hour per day and we need to sweat.
High intensity, 30min once a week. I'm 45, same results as when I lifted 5 days a week. Key for hypertrophy is muscle failure, and plenty of rest. NOT VOLUME.
I’m 49 and still do more than that. Lately I’ve gotten better at doing less, but it’s hard when you been at a certain level your whole life. As you get older, you just feel it more than usual in your muscles, tendons and joints. Shrinking my volume down and increasing the total reps to 15 has helped a ton. I still look the same and have seen no negatives from changing to less.
💪🏿Good morning!💪🏿
Hitting the weights always makes me feel good.
Same. It keeps my hernia bulging just how I like it.
@chadwickwood9843 i would recommend 3 times body weight deficit deadlifts
I'm almost 40, this is exactly what i need. Thank you 👍
Sooooo, .... How Much Time per week did he say ?? Thank you.
you need also Bitcoin
@@SuperKanuuna no sh1t 👍
2 min warmup with jump rope
PPL every day, 1-2 exercise(s) each
-Start at 30% 1RM, do 10 reps, then go up by 15% until you can't do 10 reps, then drop sets with 3 sets of failure
-2 core exercises
-mobility stretch x 5 min
Out of the gym in 30 min.
I'm 55 in 2 months. I have been using the Tonal machine just over a year. It has changed my life. I started in the gym at 40 ur old because of a buldging disc. Lost all motor skills, 12 years later it ruptured and now have a titanium disc @ c7. Still refused to give up on my body. 3 years after that injury I am almost back to form and what he is talking about is how Tonal focuses their workouts. Lots of options all based on exercise focused warm ups and hypertrophy... slow on eccentric (down) movement and speed up. Don't need heavy weight for this... its incredible.... Tonal is spendy but well worth the purchase if your serious about your body health....
Due to injury that took me out with rehab for 32 months I came back to performing very slow 1reo routine.
Example.
Pull up
4 seconds to pull up.
At the top, hold for 4 seconds.
Lower no less than 16 seconds.
Hang for 4: seconds at the end.
Done.
Dip and squat done in the same manner.
Getting results.
No gym.
No supplement.
Takes less than 10 minutes.
By doing the rep slow the chance of injury is vastly reduced vs going faster.
Suffice to say, the above works for me.
Thank you for uploading and sharing.
I'm 42 and just did a workout with power cleans and split jerks. Training with some movement that is explosive is also very important as we age.
It's also fun. Nailing a power clean feels so good
Too easy to get injured. I'd stay away unless it's your sport and you're competing.
Very important my ass.
@@ozzy6162 stay fast, stay young, but maybe it's not for you
Great conversation and so many of us need it but don't know it or don't do it!
I AM 40 this 25th december and I never had muscle definition until now, is getting there slowly now after massive weight loss. Thanks for these videos mate!
Merry Birthday!! 🤣 🎄 🎂
@@rebeccacarraway480 lmao its like.a mini curse to be born the 25th. :P Hard to compete with Jebus.
@@terkelalgevind529 aww! I would throw you your own party. No red or green ANYWHERE!!
Yes I agree. I'm 48 and put on 10lbs on lean muscle in 2yrs. Chain pullups everyday and belt squats mostly. Or 2x chain pull ups drop sets. My volume for the week was 700 pullups maybe more but all the same because I didn't change exercises. Chest is just ring pushups 1x a week to save my shoulders. No warmup. I walk in get the 40lb chain and do sets of 10to15 pullups depending on how i feel. No crime in doing a extra sets with compound . If I'm lazy I do 10 reps but add a few more sets.
I started training for speed a few months ago. Noticed a lot of the old body builders work fast. Fast and to failure. Muscle doesn’t get time to rest between contractions. Better pump, and pump does help build muscle too.
Awesome! Thanks, Mike!
I either do burpees with a knee tuck jump or downward dog pushups into sit throughs for 10 reps to warm up. It's only a couple minutes at most.
My workouts are 3 pairs of super sets (6 exercises), at 3 sets each, times 6 to 10 reps. This gives 27 to 45 reps per major muscle group, with two muscle groups per workout.
An example would be
Superset 1: pullups, db bench, and 2min rest. X3
Superset 2: pushups, straight arm pull downs, and 2min rest. X3
Superset 3: DB rows, dips, and 2min rest. X3
0:31: 💪 Weekly training volume is more important than training frequency for optimizing strength and muscle gain.
2:42: 💪 The scientists recommend performing compound exercises with heavier loads in the 6-15 rep range for strength and hypertrophy.
5:58: 💪 Strength training tips and the benefits of compound movements and speed training.
7:53: 💪 Compound movements and time efficiency are key for effective training.
10:44: ⚡ Training for speed and velocity can improve strength and have health benefits.
13:22: 💪 The importance of volume over frequency in resistance training and tips for improving progress.
Recap by Tammy AI
I start morning with 15 minutes on vibration with light weights and squats and general movements. At 68 I hope this helps bone and muscles. 3x per week I lift a weights to failure and started doing a dead hang. It is keeping me pain free
Follow The Science
I'm 34 and I can hold a deep squat for 5 minutes sometimes 9 minutes and I like to include a tubular band to warm up my spine and shoulders during that I guess you can call it a warm-up, I call it a nervous primer, regardless, I can do that for 5 or more minutes, take a quick walk, do some Nordic hamstring curls and go straight to 80% of my one-rep Max squatting and I don't wear knee sleeves I don't wear a belt I don't even wear shoes. If you train to make yourself resilient and strong you don't need to waste all of that time warming up. Life doesn't allow that when the crap hits the fan
I am 54. I was in fantastic shape about 15 years ago. All athletic muscle and a 6 pack. Then I turned to functional stuff and did triathlons. So I was quite fit but not so "aesthetical". I stopped competing about two years ago. I gained about 15kg of fat. Unsatisfied with my condition, I am now running, swimming and weight training again. It is good to see how well my muscles react but the abdominal fat is going to be my biggest challenge.
What age group did these studies go up to over 40 and were these beginners or more advanced people when it comes to training and exercise. So many variables when it comes to exercises and strength, hypertrophy.
Yeah, if you’re 40 and been working out since 13 there’s no way you will continue to get stronger unless you massively underachieved when you were younger
I am 66, 1 work out 5,6 days a week. I started out just doing push ups and sit-ups with dumbbell curls thrown in. I got up to 4 sets of 30 push ups and 400 crunches daily . Now I have a adjustable bench so I rotate days with the dumbbells (to failure, very high reps) chest shoulders triceps and next day back biceps, sit-ups every day
I warm up by doing the first set, I do burnouts every set! Dumbbells are expensive so my heaviest is 30, 25, 20 pounds burnouts 50, 60, 100 reps according to the body part. 1/2 hour to just over 2 hours daily. That includes the heavy bag.. damn the heavy bag is an old man ass kicker!
Another great program from Mike. He is so right about how to warm up and train in this. Love the studies to highlight the recommended protocol and Mike tells you how to do it - practical take-aways. Love this!
I do 4 sec down, 4 sec up. 10 reps max. When I get to where I can do 10 I go up on weight to where I can get at least 6 reps at the new weight. It works. Very simple as well.
I dailed my training down to this: 1 exercise a day.
Either squats, pushups or pullups/ring rows
5 sets, 2 reps short of failure. 2 min rest. Every now and then I go all out. I'm having great results and even gained some muscle compared to when I was doing more complex programs.
For the majority of people a simple program like this is all you need.
At 52 I do knee-ups, 10000 steps, and a stretch routine for every day. Then I alternate between kettlebells and Clubbells 4 times per week. And I add in 10 minutes of jumping rope 2xweek. My main goal is just increasing the weights for the kettlebells and Clubbells over time. Oh and I use Captain of Crush grippers every day for grip strength. They can be done any time during the day. The main workouts take no more than 30 minutes minus a warm up and cool down session. In total about 45 minutes. The walking really helps with sore muscles.
Thank you for these Jewelz
It's amazing how focusing my workouts on a few compound exercises 6-10 reps with heavy weights has notably changed my body in 6 weeks. I'm 40. I'm not a gym bunny. I'm a busy mom and professional. Work smarter not harder!
Great content as always! Thank you!
Hey Mike, you mentioned not becoming stagnant. At some point we reach our limits. I am 66 years old and very fit. I can do maybe 14 or 15 pull-ups today max, but I can also do 4 to 5 sets of pull-ups with rep range of 7 to 14. That is excellent work, and the average meathead in the gym couldn’t keep up. Yeah, when I was 17 or 18 I could do 20-22 pull-ups, but so what. I bundle the classic body weight exercises which are all compound movements and go hard. You and and your research friends need to address this poor use of “progressive overload” and “stagnant”. I also exercise out doors in the sun and always include sprints. Love your work!!👍
That’s amazing..I’m turning 50. My goal is being as fit as you, at 66! I train with women and men who are 70 and they are doing chin ups with weighted vests, bench and deadlift…push-ups…etc… they are my hero’s..I don’t look at the under 40s…😂
"Super set' that's what it's called! I've been doing this at home just because I realized I could do more in a short amount of time this way. Each muscle group gets a chance to rest as I change exercises, yielding more overall reps until eventual failure.
Not to be overly quarrelsome, but that sounds like Circuit Training. Super Sets are traditional when you do back to back sets of different exercises for the same muscle group(s).
@@brawndothethirstmutilator9848 Ah I guess - I really have no idea what it's called, lol. It's just a pattern of exercise I fell into.
@@brawndothethirstmutilator9848 Superset mostly means doing a set of a second exercise immediately after finishing a set of the first exercise. Traditionally the exercises target the same muscle, but agonist-antagonist supersets and alternate-peripheral supersets do also exist. The point to focus on is more that it's exactly 2 exercises without rest in between. IMO the better term is "paired set" because it emphasizes, that it's two. If you do more it's a triset (3) or giantset (4+).
However this does indeed sound more like circuit training (do every exercise once, then start again at the first exercise).
In the end these terms are used rather loosely anyways. For example I rest like a minute between the exercises and still call it a superset in my training log. Getting some rest to make more reps and get more mechanical tension seems like a sensible thing to do instead of focusing on metabolic stress that doesn't seem to do much.
@@brawndothethirstmutilator9848 Superset just means two different exercises without a rest between the two, you rest between the supersets, and they're typically done with opposing muscle groups or those that are totally separate (like squeezing in some leg extensions and curls after a bench press.) Trisets are three in a row (a common one is doing the front delts, then the side delts, then rear delts) and Giant Sets are four in a row. Each exercise you add also drives up the rest time. Also it is not recommended to do these with heavy compound exercises, this tactic is more suited for isolation exercises.
@@brawndothethirstmutilator9848 thats not correct, you can superset any two exercises together, a push/pull movement, a compound or isolation movement, of the same or different muscle group, it doesn't specify the type of exercise or muscle group target, just that its back to back.
circuit training is more cardio based and less hypertrophy focused, but you can do it in a style of super sets or giant sets (multiple exercises all performed back to back)
a circuit example would be burpees, pushups, sit ups, ect on rotation, a giant set example would be a bench press, a row, leg raises, bicep curls, and tricep pushdows, all in order with minimal rest, in a hypertrophy rep range.
Want to mention that speed can cause you to bounce or swing l, which may not be helpful, right? I'll have to be mindful to increase speed without losing control.
Good advice! IMO Perfect rep = 4 second ''controlled'' negative/decent, pause for 2-3 sec in full stretched position -> from a dead stop -> accelerate ''explode'' positive portion of the rep (text book form) to full contraction & squeeze for 2 seconds. Repeat.
I'm 58. Basically doing powerlifting programs. 1 hour sessions 3-4 times per week for 2 years now. Strongest I have ever been! Just TRAIN!!!
Great advice been training compound moves for years and I still got it at 69 years young!
I’m 63 and I workout 5 days a week i’m in the best shape of my life. It works keto diet and exercise. I’m also 120 pounds
In the time of this 14 minute video, I did a pull workout - deadlifts, rows, and bicep curls. And that time included setting up, packing up my gym, and stretch at the beginning.
All this talk about multiple 10 set workouts, it’s completely at odds with someone that is time poor.
I train using X3. The workouts are brutal. And quick!
51 y.o. 6’3” 200 lbs. Meat + Eggs + Electrolytes.
Lift 3 times a week. Rowing machine 2000 meter warm-up. Bench press. Dead lifts. Pull-ups. Pull-backs. Abs. Done.
I've been weight training at slow speed for a while now. The science is clear - time to speed up for more power - thanks, Mike!
Hey Mike. Thank you so much for sharing this video. It is very needful. I love the work that you do. You are making a difference. I appreciate you.
Slow concentric movement should be caused by the weight making your desire to move quickly fail. But a slow eccentric (with sufficiently heavy load) to a large stretch of the muscle, so at the end range of motion of your mobility, is a large stimulus for muscle growth.
The irony is that building muscle is MUCH easier when you are in your 40s than when you are in your 20s or 30s, as a natty
I was told that juice was bad
But it really helped me build muscle fast
I’ve got L4 L5 plus C6 C7 problems plus left shoulder and hip problems I find total gym is more my speed plus sauna and chi kung and standing pole exercises plus meditation
Thanks for the video, very informative.
I am 45, and I swear by the bodyweight functional training with all its diversity: HIIT in all forms and variations plus Pilates, Yoga, etc.
Mike Mentzer aka HIT is the safest and mist efficient way to go!
Repetitions that incorporate velocity recruits more type 2 muscle fibers. Extremely important for the 60+ community (my tribe for 25+ years). This fiber type is the 1st to atrophy as a result of sarcopenia. I’m a fan of faster repetitions on the concentric phase but of course adjustments are made for each individual.
I'm 50. I need this advice esp since I am a woman and after menopause life gets hard unless you stay on top of your health. I sometimes see women in their early 60s all fat and saggy. I know we all get wrinkles but I don't want to end up fat, saggy and on a walking stick. I see this all the time and its scaring
At 42, I started using creatine to make working out easier, also less sore after! 😁
Do pull ups...start with hanging by your arms then aim for one...I can now do 20 😊 allow for recovery!
What does your current maintenance workout look like? How much time do you allow for recovery?
Pull up is great but that's just back and some arms, you need a lot more for a full body training
@@Cenot4ph oh yeah for sure!...😊👍
@@Cenot4ph ...im just taking it easy for now...I do cycle/walk 26 miles most days plus I like to row my boat out on the sea and inland...its a fairly heavy boat, big wooden oars. 💪
20 full pull ups is elite, how old are you? I'm 49 and i just did 10 full stretch pull ups today, the last couple were tough.
I would consider 15 reps to be a high rep range. I wonder why they settled on 6 as a minimum. The Starting Strength programs calls for sets of 5, and that rep range is quite effective at building a significant amount of strength.
Starting strength is made for strength training not hypertrophy. Generally I wouldn't recommend this program if that's not your goal
@@Cenot4ph I would advise anyone interested in hypertrophy training to begin with strength training. You'll get a lot more out of your hypertrophy training if you have a good foundation upon which to build.
@glumberty1 hypertrophy is really a bit of both anyway, you may have that experience but it's not necessary
@@Cenot4ph What is the advantage of hypertrophy training over strength training? At the end of the video it is mentioned that lifting with higher velocity is superior to slow lifts, which would be more aligned with strength training.
@glumberty1 the advantage is that you get fuller muscles versus being strong but not look it.
Of course in both muscle grows, but strength is also a nervous system training.
If your goal is to look bigger, I would train let's say 8 to 12 rep range roughly generally.
Hypertrophy also means you need longer rest time than strength generally to allow muscle tears to heal fully.
I have to generalize somewhat for brevity
I train only twice a week, whole body each time and I dont spend time warming up. I started with lower weights and keep increasing until I get to my max weight at the 4-5th sets. I move faster during concentric and slower during ecentric. I never have a personal trainer, so I just listen to my body and do my training accordingly.
You just described warm-up sets, you are doing warmup.
Question. And I am an experienced lifter and have always wanted clarity on this point in the research . “4-10 sets per major muscle group.” Does this mean 4-10 sets for chest. 4-10 for triceps. 4-10 for shoulders. That is a lot of weekly volume. Or. (For example). Does it mean 4-10 sets per week on your push group day. Ie. 4 sets chest. 3 sets shoulders. 3 sets triceps. That’s 10 weekly sets for your “Push” pattern.
I took it to mean the latter.
Fantastic video 👍 It's confirmed that what I'm doing is right, & given me a few tips too, specifically regarding velocity 👌
Body By Science is my weights bible. It’s all there and has been for decades. There is nothing new in weight lifting. I love the simplicity. Yet I see so many people in the gym doing weird routines and lifting too lite.
I’ve switched to Kettle Bell training complete full body workout in less than an hour. I still do weighted pull-ups daily!
That's great advice thank you very much. I am 60 doing three day a week full body workout using three sets of compounds each workout
Glad to see that high rep ranges works too, as long as you get to failure or near failure.
I have only the adjustable dumbbells that go to 52.5lbs each and, as you might imagine, exercises like squats, dead-lifts, side-bends, bent over rows, and chest press are a joke. Some of the rep ranges are near 60 reps per set!
I typically run each set to 1 or 2 RIR rather than actual failure. Still get increases now and then of either weight or reps even at 52 years old and a tiny 5'8" and a nice and lean 149lbs.
Train train train. It is great!
I like kettlebells. I've got two 35 lbs for endurance and two 44 lbs for strength. Nearly everything I do with them is a compound movement.
I'm about in my mid 40's and I've started weight/resistance training recently (about a month ago), with no previous serious training (a couple of attempts, but the last time, losing a bunch of hair all of a sudden put me off for awhile). Interestingly, I'm doing a lot of the above intuitively. My primary warm up is a 5 to 10 minute walk, and for specific compound exercises (like benching), I'll do 1 set of lighter weight, before I do 2 to 3 sets of closer to max. I typically do reps between 8 to 12. Sometimes I'll go from lower to upper body or from pushing to pulling or vice versa, with shorter rests (around 1 minute or so), but otherwise tend to do between 2 and 3 minute rests.
I do the weights/resistance training every other day.
Most of the focus is on compound movements. With rests included, I typically go for somewhere between an hour to an hour and a half. Not mentioned in the above video, but something I am finding helpful (seems to be improving recovery time from last time that I remember), is that on rests between sets, I jump on the treadmill and walk at a moderate pace (unless I'm really gassed, then I walk more slowly). As mentioned, this seems to be helping recovery time some, and more over--I'm doing all of this more so to lose fat, and so it is just extra calories burned.
On my rest days, I walk more intensely (higher incline angle, faster pace, longer time--get a bit of a sweat and heart rate up, but nothing extreme), and when it cools down, I'll probably start jogging outside instead. Being an introvert, broke, and a newbie, I'm not a fan of going to the gym. So we have a small room in our house dedicated to exercise. In there is a treadmill, a sliding bench trainer, some freeweights, a couple accessory items (like elevated push up grips, a roller wheel for abs/core, some bands).
I know a lot of people look down on sliding bench trainers (like the Total Gym), but I like it now that I don't have to constantly take it out, put it away, etc. It is a quick, convenient way to do various, mostly upper body movements and in a safer way (especially since I'm usually working out solo). It comes with 4 built in "bands" to increase tension, but you can also add others if you need to (I'm not really at that point yet--at the highest incline angle and with the 4 built in ones, I'm good on everything but squat so for that I also hold adjustable dumbbells and/or I'll do one leg at a time--that's intense with all of the above included!). The only thing I don't like about it is the lack of leg movements. I also use it as my bench for dumbbell bench presses. Thankfully there are modded leg stuff you can do with dumbbells and/or raised platforms to help get the other leg stuff in.
I'm not looking to get YUGE and at this age and being natural, highly unlikely for that to happen anyways, even if I was doing everything right. I just want to be functionally stronger, more aesthetic, have more energy/drive, and above all--get and stay healthier. Honestly, I can't relate to most of the YT fitness and lifting channels, because most of them are run by people obsessed with getting ever bigger (and many who take gear to get there). To me, that's a young man's game of ego and higher natural levels of testosterone. Sure, if you can do that while being natural and healthy, all the more power to you (but where I draw the line on that stuff is when those folks start promoting single digit body fat percentages which for most men are just not healthy at all).
Something I will be adding, based on this video, is some more fast reps/movements. I tend to go at a natural pace most of the time. Occasionally I will slow it down. But so far, I haven't purposely sped it up. But I will add in a fast set for most of the movements and see how that works/feels.
Pretty much what I do. 46 years old, I train 2 times per week and only do 4 sets of pull ups and 4 sets of push ups in each session for the upper body, thats it and I have gained and maintained enough muscles to look fit.
Thousands and thousands of pullups and pushups and heels over toes with cardio and core. All done at home hour a day at 57 sometimes 90 minutes. Also recovering from massive trauma no excuses
training 3 times a week .. 1 or 2 warming up set and then an all out set to failure… dorian yates style.. also sleep is king ! you’re not going anywhere without good sleep and appropriate nutrition
Keep up the great work, love your channel!
You mentioned speed and power training. The thing is that speed and power is a mix of strength and skill. It's different to do a snatch than throw a powerful punch. You don't need to move fast to be fast. It could be interesting to know how they measured speed and power
The speed recommendation sounds great . I already use the other techniques with great results. And I train a couple times a week with weights as I am 62 .
You can do your high intensity compound movements, but you also need to do your high volume isolation movements afterwards or on another day to get your flexors, abductors, glute minor, scapulars, rear delt. If you dont have time just work on flexibility and weak muscles. Like some people can deadlift 500lb but are too weak to do a glute bridge up onto their hands. You want all over muscle and strength or its pointless. It takes a lot of strength to push your body in all different directions or lift something in all weird positions. People can shoulder press 250lb but cant lift the bar in behind the kneck press, they are weak
Pleased to hear speed is good... I've been annoyed at the time commitment when doing a full body session.
Alot of good info here, as usual with this channel....as a 57 yo, 12% year round, train, eat, sleep repeat 24/7,..... & btw, myoxcience creatine electrolyte mix is👍!!
💪🤙
Other than Sundays I keep it pretty simple but Sundays are when I can spend three to four hours training my legs via strength. Also, doing an exercise between 25 and 30 repetitions is really good for your tendons but any more than that is a waste of energy. Unless you have some sort of mental hurdle to get over then try to keep pushing it and pushing it and pushing it until you feel like you've achieved what you were looking for. That's interesting they only mentioned four exercises each week because I do and upper and lower, once for strength for each and then the other gets power training or speed training, but I have two days for rotational work with cardio or conditioning and definitely sprinting should be done once a week. I don't know why but I recover better from sprinting than I do a jog and if you want your shoulders to always feel good, outside of Mobility work training your torso in the same plane of motion is helpful. Press overhead and dip days you pull up and row days you press
i found this information helpful
I use to work out at LA fitness for over 15 years just going to the gym and doing a basic circuit of weights at a normal to slow pace. Never really seeing results. I was better for it but not visually. Then in my 40's I did crossfit and in 6 months my shoulders were jacked and my jeans didn't fit my quads. The biggest difference in my work style was speed and compound movements. When you workout at higher intensity your body sees this as a real stress and adapts. And if you have the right genetic makeup you will put on muscle very quick. The problem with this intensity is the injuries happen more often. So you have to find the movements that you are less prone to injury and do those at higher intensity, and the movements that seem to cause nagging aches, do those at a lower intensity. Just find a way to shock your system enough to trigger growth.
FTR I'm 51 now and I only did crossfit for a couple years max. I would get injured quite often. But boy did I look good when I did it.... But now that I have muscle, it's easier to maintain a fit physique with less work. I do stuff like plymometrice, weighted vest jumping air squats, low weight fast paced presses. Walk & sprint from pole to pole on the streets.
Bar speed is essential for strength, it will also make you jacked when paired with lighter weights (auxiliary) done at speed
this was so helpful, and so informative… Thank you!
Gymnastics rings = the ultimate exercise equipment. Mostly carnivore diet to optimise health.
You make a good case for the stronglifts 5x5 plan. I was a decent intermediate lifter and decided to try that last year. Very strong and quick gains that stuck around. Its so easy to follow (sometimes boring) but even after I veered off it due to wanting to do more, or adding this or that, those solid compound movements are foundational.
66 - workout twice a week ride bikes twice a week. Most young people in my gym are on your phones in between sets.
Gave my gym and nickname called " thumb gym "
Thanks. Very insightful. Funny that Vinnie Tortorich mentioned similar exercise in his video about a month ago.
Thanks. I will pick up the pace with my routines here in the Philippines.
Dr Naiman, P:E Diet, recommended slow high intensity with body weight. Do you disagree? Have him back on and debate it if so!
That's the stimulus for growth but nutrition and sleep is where you grow.
I’m way overworking then. 😂
Are they suggesting that people are even more likely to inaccurately identify failure in those higher rep ranges? Because the suggestion of 6-15 reps is labeled as RM (suggesting failure correct?).
I’ve been training since I turned 35 a few months ago, but I was doing very slow sets. For example, three seconds down, hold the position for 4 seconds and then 2 seconds up. I will switch to a faster set moving forward.
Love my Stixs!
thanks again Mike, good one
The thing with slow reps is that they mitigate the risk of injuries.
I’ll take the 10% hit on my strength development over an injury any day of the week.
I am 53, drink way to much but still go to the gym, don't get enough sleep lol, yet I am in the best shape of my life, why??? when I lift I don't text, don't talk, I lift. Look better then most the 25 year old's who are on their phones.
and youd be in even better shape if you slept better and cut excess alcohol.