As I understand the older I get the harder it will be for me to make and maintain muscle, correct? I am currently 45, and I am getting older... but I also need to lose some weight, like 40lbs. This is also to help with my blood pressure. So I guess I am wondering what are the specifics I should know about returning to the gym after a couple of years off.
I hurt my back a few years ago when I was lifting, but that turned out to be because of my feet. I have flat feet and they pronate badly. I have since gotten orthotics and really good shoes so my back issues are pretty much gone.
I also use a mix of HMB, Arginine and Glutamine to help with weight loss and muscle gain.
Any help would be greatly appreciated.
Just do a basic routine. Because of your age, you may or may not need extra rest to recouperate. But, only you will know for sure. At 45, I'm sure you could still workout 3 days a week. As far as gains go, you may not be able to gain like you would in your teens, but you can still be impressive compared to other 45 year oldsI'm 46 and still getting stronger.
Recommendation #1. Do not get side tracked with the "Harder than" beliefs. It may be some what slower when you age but it still can be done.
I workout 3 days per week and two of those days are squats. I am 63 years old and the only supplements I use are vitamins and protein powders. I am slowly dropping fat and adding Muscle mass.
I would recommend Starting Strength listed in the stickies.
thanks you guys I appreciate it. I will be heading into the gym tomorrow and see how I do for my first day back.
I am 50 years old, 6'3, 218 lbs and about 20% body fat. At my last doctors appointment we were talking about training (my doc works out and is a hoss 42 year old) and I told him I wanted to still look good when I'm 60. He said he sees 50 year old guys all the time and theres only a small percentage that look like I do. While that made me feel good I also thought how sad it is that that's the case. It seems guys our age and older just want eat, get fat and get sick.
While it does take longer to see results and were certainly not going to see the results that we would have when we were 25, It's so damn worth it!
At home, I have a power rack, bench and dumbells. I squat, I deadlift, I bench and do all the basics because I think thats where you build your foundation and strength. I workout hard. I also travel almost every week. I get my ass up at 5:00 am and head to workout room. Sometimes all they have is a treadmill. I'll do that, pushups, abs whatever.
Just be careful, follow correct form and don't try to be superman and stay consistant and results will follow. Theres a lot of damn good advice here.
Good advice throughout - nice to see you keeping on!
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
I don't know much. But I'm 52 and on the SS routine. The changes I feel and see in my body when I stick with it are amazing. I can't ramp the weights like the book instructs. But I pretty much stick with the A & B Routines + Pullups & Dips. Try to add at least 5lbs per week or two. Takes me 60 to 90 minutes every workout. I use a timer for working sets, 2:30 for compunds and 1:30 for Dips & Pullups. I warm up alot. I put everything into it and sweat like crazy. I see very few people working out with the intensity that this routine requires. I have worn out the SS book just going over all of the ques for lifts constantly, and still do. I have much more confidence in what I'm doing. Going to milk it for all I can. I actually like it. Just strap on the IPOD Shuffle and get into my own little world in the Squat Rack. Which nobody else uses much. And I don't want anybody from my gym/fitness ctr. to find out about this site or there will be a wait!
At the beginning of this year I weighed a fat 198 lbs. That might not sound too bad, but I'm 5' 6"... I'm also 43 years old. Trust me, I was a fatty. In 11 weeks I dropped from 198 lbs to 166 lbs. While that might sound drastic, it is only an average of about 3 lbs per week. I did what I needed to in order to win the 'Biggest Loser' competition at work. Part of that was gorging myself at a Chinese Buffet right before first weigh in and sweating off a couple pounds before final weigh in.
I didn't do much in the way of working out during my initial weight loss phase. My goal was to drop pounds - period. After eight weeks of dieting I began to introduce workouts into my regime. By the end of the competition I was at a legitimate 168 lbs and ready to start lifting heavy again. About 5 1/2 months later I've crawled back to 175 lbs and I've gained a lot of mass and strength.
Here are my starting numbers:
Squat Max: 315
Bench Max: 240
Military Press Max: 150
Squat Max: 405
Bench Max: 260
Military Press Max: 180
Getting older doesn't mean you can't lose fat, gain muscle mass, and add strength. It does mean you have to work smarter, not harder. You don't have the luxury of spending a few years finding out everything that doesn't work.
Read as much as you can. You'll figure out what sources are good and which ones are just so much snake oil. Find a good routine, stick with it. Listen to your body careful. You don't want to bite off more than you can chew and injure yourself.
Eat right, work hard, and rest hard.
48 years old here and going strong....or gonna die trying. Progress can still be made at our age. I'm bouncing back after one my worst years injury wise. I had surgery for a torn bicep in November and just recently had another surgery for a torn pec this last June. I was still able to pull a 585x5 last week after only a couple of months after a surgery.
1. Train for performance, not appearance. Train like an athlete and you'll look like one. If you're getting stronger you know you're making progress.
2. Work the big lifts...squat, bench, deadlift and overhead pressing. They'll give you the most bang for your buck.
3. Keep the accessory work within reason. Less is more
4. Work on flexability and conditioning. What I like to do is some moderate cardio after my weight training session. 30-45 minutes on the treadmill. Then on my off days some higher intensity conditioning work ...ie, tire flipping ( fast and light ) and prowler pushes.
5. No Sled , Prowler or Tire ??....No problem. Run sprints. Do a 5 minute warm up , then 5 to 10 50 yard dashes with a minute rest between them...then a 5 minute cool down. You may just want to stick with daily treadmill walking until you get acclimated to your new routine and then introduce the conditioning.
6. Train 3 or 4 days per week...I like to train 1 day on 1 day off...this has always worked best for me recouperation wise.
7. Keep your calories to 12 x bodyweight
8. Up your protein....at least 1 gram per pound of bodyweight per day.....1.5 seems to work better, but you need to ease up to that.
9. I think it's a mistake to blindly follow any one program. Use them as a guideline, don't be afraid to make your own modifications to suit your particular needs and don't be afraid to experiment to try to solve your own training problems.
Any other questions , feel free to hit me up.
Last edited by PDR; 09-09-2009 at 12:45 PM.
- Press On !
I'll be 47 on the 20th. I'm still 5'10" but I'm now @ 230# w/16% BF. I'm moving more weight now than I did when I was in my 20s. Today I train smart and intense. Back then I overtrained, played grabass, and ate like crap. I'm more acutely aware that I need proper rest and nutrition. Hells bells, I put on weight just driving by McDonalds.
I did the BGB routine for @ 2 years. I switched over to Wendler's 5/3/1 back in April as my goals changed. I spread the 4 day workout over a M/W/F/M schedule. It allows me time to give the lifts the intensity they deserve while allowing my body to recover.
The best years are in front of me because I train smarter and I have concrete goals. I now understand the reasoning behind what I'm doing, from lifting to eating, to resting and deloading. It scares me to ponder "If I knew at age 20 what I know now". But things happen for a reason and you move on.
Good luck in your training. If it was easy, everybody would be doing it. Listen to your body, it never lies.
I <3 this thread.
400(335) Bench Press
600(520x3 2xBW) Dead Lift
500(495x1) ATG Squat
365 Front Squat
consistency and intensity.
You can still build muscle into your 90's. Get this book or check it out your library and you will highlight every other page:
"NO More Heart Disease: How Nitric Oxide Can Prevent--Even Reverse--Heart Disease and Stroke"
It has the real story on L-Arginine & Nitric Oxide from the Nobel winning doctor that discovered what it does for the body... even 40 year olds.
The best thing I can say as an older lifter is that what you are is in the mind's eye. It will keep you motivated.
45? you're not old man! keep it up, keep working hard! 45 ain't old, you got plenty of iron left to pump!
I had no idea there were this many old guys on the forums...
Haha just kidding! Stay strong you guys!
Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)
I was told several years ago (when I was still in my late 30's) that I could not get big and strong after I hit 40. BS! I've put on more size and strength after I turned 40 than I did before. Both my doctor and cardiologist say (even with a bit of a belly) that I'm in better shape than 95% of the people they see.....especially for my age.
Give chalk a chance.
49 years old
WOW! If this thresd is'nt inspiring what is! Just got back from my Squat, DL, BP, and Dips day. Upped the DL #5, got more reps on the dips, everything else had to stay the same. Win, Win, for me.