WEEK 149 :: What Is The Best Workout For People Over 60?

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What Is The Best Workout For People Over 60?

For the week of: 2/18 - 2/23
Monday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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There are many men and women over the age of 60 either trying to build up their physique or simply trying to be more active and healthy. In addition to maintaining or creating a great physique recovery and proper technique are now even more important.

What is the best workout for people over 60? Be specific.

How does a workout routine differ from someone who is over 60 compared to someone younger?

What are some good supplements for people over 60?

* IMPORTANT: Please make sure your responses are original and not copied from previous topics.

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Don't discuss any other topic in this section. ONLY discuss the question above.

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What is the best workout for people over 60?
Using a 3 day split with lower weight and higher reps as well as only working each body part once a week is the easiest way to prevent injury while still yielding good results. A good example would be as follows:

Monday: back and shoulders
cable rows 3 X 15-20
neutral grip lat pull downs 3 X 12-15
straight arm pull downs 3 X 15-20
lateral raises 3 X 15-20
smith machine shoulder press 3 X 12-15
rotator cuff external rotations 3 X 15-20

Wednesday: Legs
leg extensions 3 X 20-25
lying hamstring curls 3 X 20-25
leg press 3 X 15-20
hyperextensions 3 X max
seated calf raises 3 X 20-30

Friday: chest and arms
incline DB bench press 3 X 12-15
smith machine bench press 2 X 10-15
cable crossovers 2 X 15-20
reverse curls 3 X 12-15
dips or dip machine 3 X 10-15
machine preacher curls 3 X 12-15
tricep rope pressdowns 3 X 15-20

Abs: done after every workout. swiss ball crunches 4 X 15-20
Cardio: done following abs. 20-30 minutes, low intensity.

How does a workout routine differ from someone who is over 60 compared to someone younger?
Someone who is over 60 is far more likely to have more brittle bones, weaker ligaments, and possibly other health issues, making it far easier to get injured. Thus, less volume, higher reps in conjunction with lower weight, and less free weights will all be common characteristics of a workout program for someone over 60 in order to prevent such injuries, while still allowing people over 60 to stay active or develop a better physique.

What are some good supplements for people over 60?
Whey protein: everyone needs good overall protein intake, and whey is the easiest whey (haha) to fulfill this.
Multivitamin: getting the full daily value of micronutrients is important for everyone, especially those over 60.
DHEA: it is often prescribed to people in this age group for its health benefits, so supplementing with it is proven to be a good idea, especially if testosterone levels are low as they often become with aging.

At the age of 60, the body is mostly incapable of building large quatities of new muscle. For the most part, pre-existiing muscle tissue may get larger, but the overall quantity will probably not increase. Recovery is also much slower due to reduced absorption rates of nutrients.

The body is also beginning to enter a fragile state in which joint related injuries are very common and take a long time to recover from and many times, complete recovery is not possible. Any injury past the age of 60 is probably going to be pretty serious. The main goal of working out should be to build some strength and reduce the risk for disease (primarily heart disease). Therefore, a workout should simply be to get the blood flowing and to build some strength without causing any serious injury in the process.

The first step in creating a workout plan if you are over the age of 60 is to understand the condition of your body. A 60 year-old person who has been sedentary their whole life will obviously be in a very different situation than a former marathon runner. It is also important to acknowledge any past injuries to the joints and to attempt to minimize the amount of stress being put on those joints.

Exercises to avoid:

Dips*
Bench Press*
Free-Weight Squats
Deadlifts
Pulling or Pushing Movements Behind the Head*
High Impact Cardio or Plyometrics

* High Risk for Shoulder Injuries

The best overall workout would be a simple circuit-training routine that incorporates lifting movements that allow the weight to be easily controlled, which thus reduces the risk for injury. The general format is to create a total body workout in which you move from one exercise to the next. High repetition excersises are also necessary to build stregth while minimizing the risk for injury. Since this is a total body workout, try to focus on compound movements that involve many different body parts. Here's what a workout should look like:

5 minute low-intensity, low-impact cardio warm up. Use an elliptical, recumbent bike, or walk on a treadmill.

After warming up, start off your workout with a series of compound upper body movements. After that, move to a lower body movement, and then finish up with some core exercises.

The final part of the workout is to move back to the cardio machines to keep the blood flowing and the calories burning. 10-15 minutes of post-workout cardio is good enough. This cardio should be low to moderate intensity.

Here's the workout:

-5-minute cardio warm up

-Upper Body

Dumbell Bench Press (turn arms inward at the bottom of the movement) 10-20 reps

Assisted Pull Ups 10-20 reps

Triceps Extensions 10-20 reps

Dumbell Biceps Curls 10-20 reps

*complete the cycle again before moving on to lower body (only if you feel like you can handle it)

-Lower Body

Leg Press 10-20 reps

Calf Press (using Leg Press Machine) 10-20 reps

Leg Extensions 10-20 reps

Leg Curls 10-20 reps

*complete cycle again only if you feel like you can handle it

-Core

Exercise Ball Crunches (to failure)

Leg Raises (to failure)

*complete cycle again only if you feel like you can handle it

-Post-Workout Cardio


A workout should not last any longer than 45 minutes.

Only do one cycle the first time you workout to see where your conditioning. The average person will only be able to handle one cycle. If you absolutely run out of energy and you feel light-headed, then stop and let yourself recover. At that point, only continue if your body feels normal and regulated. Otherwise, call it a day and go home.

Try to workout 2 days a week and go walking on a few of the days in between workouts.

Glucosamine, MSM, chondroitin, and collagen are all good supplements that will promote joint health. Anyone over the age of 60 should consume as many of these nutrients as possible to protect their joints. Some dietary supplements contain all four. Eniva's product, FLEX, is the best on the market.

Make sure you are careful with working out, and don't push yourself if you experience pain in your joints or if you feel sick. At the age of 60, you want to get a good workout in while protecting your body at the same time.

Supplementing protein shakes is unecessary and pointless. At this age, the body can't digest and absorb protein very easily, which will result in excess bodily waste and weight gain from supplementation.

What is the best workout for people over 60? Be specific.

Full body workouts are suggested.
The MOST important thing to remember is you want to be fit, not hurt. Muscle is not worth the injury. The main focus should be becoming fit.

Before starting a workout program consult with your docter to see what bodyparts are safe to workout, and what movements are healthy for you. For some a Bench Press is safe, For others a Bench Press could be the equal to being hit by a car. If it's dangerous stay away, There's always other excersices that will help you with the desired effect. Another important part is your protein intake. Increase it to adleast 1 g per pound of bodyweight to 1.5 g per pound. You won't need much more. You also want to increase your metabolism to shed off excess bodyfat; Eat 5-8 small meals a day ( I will include some examples on the bottom ) Drink 8-10 glasses of water a day, And don't forget the vitamins. Workout 2-3 days a week, for no longer than 45 minutes at a time. I would say the 3 best days to workout are Tuesday, Thursday, And Sunday. You get Lots of rest and they are usually easy days.
When you wake up in the morning take a small jog 5-10 minutes.
Stretch everyday!

Stretch no longer than 5-10 minutes and hold each position for 10 counts.
These positions include:
-Shoulder Circles(Forward/Backward)
-Hip Rotations(Clockwise/Counterclockwise)
-Toe touches( 10 touches each hand, Right hand left foot: Vice versa)
-Splits(10 seconds)
-Lunges( 5 counts each leg)
-Neck Rotations(Half Circle your neck forward 10 times)

~Do this workout Before every workout and when you wake up everyday~

<For the first 6 weeks of your bodybuilding career do this workout 3 times a week. Afterwards you can do the harder workout included here so as not to be hurt>


Basic Workout Day 1:
WARM UP: 15-20 minute run, 10 jump jacks, 10 burpees!
Squats 12-20 (Bodyweight, If thats to easy do Jump squats)
Calf Raises 2x10-20 (Bodyweight)
Bicep Curls 2x10-15 (3-8 lb dumbells)
Sit ups 2x20 (Weightless)
Bench Dips 2x12 ( Weightless)
Tricep Extensions 2x12 (3-8lb dumbells)
Lateral Pulldowns 2x12 ( Low weight)
Barbell Wrist curls 2x10 (16 lbs)
Lunges 2x12 (2 8lb dumbells)
HyperExtensions 2x12 (Weightless)
Dumbell Bench press 3x12 ( 10lbs, Flat bench set, Decline set, Incline set)

~Use weight that feels right, Dont go to failure~

TRUE WORKOUT:

Dumbell Bench Press 1x8-10

Squats 1x20

Lateral Pulldowns 2x10

Hyperextensions 3x12

Barbell Curls 1x12

Bicycle Crunches 3x20

Lateral Raises 3x12 (Use light weight so you dont hurt yourself)

Leg Extensions 3x10

Barbell rows 2x12

Calf raises 3x10 (Use heavy weight)

Neck Curls 2x12 (Try to use a Harness)

* If a smith machine is available it is suggested *



CARDIO WORKOUT:
Warm up: 3 sets of 50 Skips With 5-10 minutes of walking.
~Circuit~
-20 Burpees
-25 Jumping Jacks
-50 side bends
Repeat 3-5 times.

How does a workout routine differ from someone who is over 60 compared to someone younger?

When someone passes the age of growth (I.E puberty) it is alot harder to grow new muscle, And the older you get the more fragile and hard it is to build muscle. A younger persons bones are also alot stronger, and they have less of a chance of having injury; and when injury does strike in younger people, it is alot easier for them to recover from.

What are some good supplements for people over 60?

Senoirs should take vitamins with minerals, fish oil, calcium/magnesium, protein and possible glucosamine/chondroitin. If they have bad joints they should also take joint supplements.

~BONUS QUESTION~ What Is an Example of a great seniors diet?

Meal 1 (7am):
-Raisin Bran 2 cups Or Protein Cereal with a cut up banana in it.
-Cup Of Orange Juice

Meal 2 (10am):
-Handfull of Almonds
-Glass of Milk
-Peanut Butter Sandwich

Meal 3 (12am):
-Salad
-4 Egg whites + 1 Full egg
-2 Pieces of Raisin Bread toast

Meal 4 ( 2pm):
-2 cups Brown Rice
-Chicken Breast
-Glass of Apple juice

Meal 5 (4pm):
-Canned Tuna
-Peice of Beef Jerky
-Bowl Of grapes
-Glass of Milk

Meal 6 (Supper):
-1 cup of oatmeal
-2 cups of brocoli + 1 cup of melted cheese on top
-8 ounce Piece of Fish
-Tbs Flax Seed oil


Pre and Post workout Nutrition:

-Pre workout Mix 1 cup of yogurt, With 3 strawberries, with 1/3rd cup of blueberries with 1-2 cups of milk-

-Mix 1 banana 3-4 tbs of Peanut butter + 2 cups of milk in Blender; Drink this after Your workout to put your glyocegen levels back to regular.-


Also a great inspiration for peak physical fitness is Cowboy Gene:
[url]http://bodyspace.bodybuilding.com/CowboyGene/[/url]

WOTW 149 - What Is The Best Workout for People Over 60?

[i]There are many men and women over the age of 60 either trying to build up their physique or simply trying to be more active and healthy. In addition to maintaining or creating a great physique recovery and proper technique are now even more important.[/i]

Exercise is important at any age, and staying active as one gets older is a great way to promote a healthier, longer life and prevent injuries. More and more older adults are engaging in a broad range of activities, from athletics to aerobics, proving that you don't have to be young to play hard and have fun.

[i]What is the best workout for people over 60? Be specific.[/i]

Obviously, older adults are going to engage in workouts that differ from those of younger adults and teenagers. While no one wants to be told that they can't do something, certain movements are inappropriate for older adults and age should be a consideration. Before beginning a workout plan, it is important to consult a medical professional with a knowledge of your personal medical history - this advice goes for exercise enthusiasts of any age. But because older adults are at risk for more medical conditions, such as osteoporosis and arthritis, this is a crucial first step.

After gaining clearance, one may not be sure where to start. Thankfully, the ACSM has provided some [url=http://www.acsm.org/AM/Template.cfm?Section=Home_Page&TEMPLATE=/CM/HTMLDisplay.cfm&CONTENTID=7764#Over_65_or_50_64]general guidelines[/url] for exercise programs designed specifically for older adults. The core recommendation is that at least 30 minutes of "moderate physical activity" should be performed on most days of the week. And while it may seem like an odd priority, [b]strength training[/b] should be a main focus, as it prevents bone and muscle loss. Additionally, [b]flexibility[/b] and [b]functional movements[/b] (those that mimic everyday activities) are important.

In this example plan, there will be four days of cardiovascular activity and two days of strength training. If any discomfort or pain is felt during the activity, stop immediately and consult a trainer or medical professional for guidance. In addition, be sure to have water nearby at all times.

[b]Cardiovascular Activity[/b]

Before beginning the session, it is imperative that one performs stretching as a warm-up. This reduces the risk of muscle strain and improves flexibility, a core concern of exercise programs for older adults. Remember not to "bounce" or stretch too far, as this will only aggravate the muscles. Some good stretches are: [url=http://www.bodybuilding.com/fun/stretches.php?MainMuscle=Triceps]triceps stretch[/url], [url=http://www.bodybuilding.com/fun/stretches.php?MainMuscle=Glutes]seated floor twist[/url], toe touch, [url=http://www.bodybuilding.com/fun/stretches.php?MainMuscle=Biceps]standing biceps stretch[/url], and the [url=http://www.bodybuilding.com/fun/stretches.php?MainMuscle=Middle+Back]spinal stretch[/url].

After stretching is complete, it's time to get the party started! For cardiovascular activity, the actual type of exercise isn't the most important thing, but rather the intensity level. ACSM recommends working at a level that is "hard enough to raise your heart rate and break a sweat," but still allows one "to carry on a conversation." This ensures that the body is being stimulated but not so intensely that there is a risk of overexertion. The options for activity are virtually limitless - do whatever you enjoy most. Because there are four cardiovascular days, variety can be incorporated - this is a nice way to keep things fresh and fun and prevent feeling burned out or bored. Some great activities for older adults are:

-Aerobics
-Swimming
-Walking
-Jogging
-Biking (indoors or outside)
-Aquatic Aerobics
-Step Aerobics
-Rowing Machine

All of these activities can be made more entertaining with the inclusion of family and friends, or if performed while reading a book or magazine or watching television. Before you know it, 30 minutes will have flown by.

[b]Weight Training[/b]

Again, stretching is critical before beginning to exercise. Ensuring that joings and muscles are moving comfortably can avoid injury, and getting muscles warm before exercise leaves one less susceptible to strains. Weight training should be performed twice per week, in sessions lasting between 20 and 45 minutes. In addition, the same moderate level of intensity should be sought after.

Because hypertrophy and maximal force production are not likely to be goals for the 60 and up crowd, free weights and muscle specialization will not be necessary. Rather, one or two exercises should be performed for each of the following muscle groups: Legs, Back, Shoulders, Arms, Chest and Abdomen. For each exercise, two sets of 8-10 repetitions should be sufficient. In addition, the focus should be functional movements. An example workout would look like this:

[b]DAY 1[/b]

Bodyweight Squats: 2x8-10
Good Mornings: 2x8-10
DB Shoulder Shrugs: 2x8-10
Machine Curl: 2x8-10
Triceps Pushdown: 2x8-10
Chest Press: 2x8-10
Leg Extension: 2x8-10
Overhead Machine Press: 2x8-10

[b]DAY 2[/b]

Pushups: 2x8-15
Lat Pulldown: 2x8-10
DB Lunges: 2x8-10 (for both legs)
Hyperextensions: 2x8-10
Abdominal Crunch Machine: 2x8-10
Seated Row: 2x8-10
Leg Press: 2x8-10
Incline Chest Press: 2x8-10

In order to prevent overexertion, weight training should not be performed on consecutive days. As with cardiovascular exercise, incorporating friends and family is a great way to make the experience more enjoyable, which increases the likelihood of continuation.

[i]How does a workout routine differ from someone who is over 60 compared to someone younger?[/i]

Obviously, age makes a difference in terms of physical activity, especially in such a potentially demanding setting as the weight room. One major difference is in the frequency of workouts. While teens may be able to handle three days of lifting per week with seven days of cardio, this is not realistic for older adults and would likely result in injury. Duration of the workouts is different as well, with older adults exercising for about 1/3 to 1/2 of the length of time a younger athlete might. Intensity, too is different, as more tender joints and less conditioned lungs and other muscles are potential issues for older adults to consider.

The exercises themselves have quite a few differences. While free weights are often favored by serious gym-goers and exercise enthusiasts, machines are preferable for older adults. The use of machines aids in maintaining proper form because the movement is assisted. Also, machine movements do not rely on stabilizing muscles as much, which is important as older adults may be somewhat deconditioned and will not have sufficiently developed muscles for complex free weight exercises.

Lastly, exercise selection for seniors is specialized. Functional movements are key, as are exercises that focus on more than one muscle. Because only a few lifts are being performed, isolation exercises would be inefficient and therefore inappropriate.

[i]What are some good supplements for people over 60?[/i]

Despite the fact that younger athletes should theoretically be healthier, the majority of supplements are targeted toward them. However, older adults may find many supplements suited to their needs. Some possibilities are:

[b]Multivitamin[/b] Multivitamins are recommended almost universally, and the over 60 crowd is no exception. Because older adults have lower calorie needs than younger athletes, they may find it difficult to derive adequate nutrition from their daily meals. A solid multivitamin will fill in the gaps and boost the immune system and overall health.

[b]Fish Oil[/b] Adequate intake of fatty acids is important to maintaining one's health, and a calorie-restricted diet may lack proper levels. Fats also cushion joints and organs, which are crucial considerations if one is living an active life. The consumption of healthy fats has also been linked to reductions in Alzheimer's disease and other mental disorders (2).

[b]Joint Care Supplement[/b] Because properly functioning joints are imperative to movement, a joint care supplement is highly recommended. Older adults have had decades of wear and tear from gravity on their joints, so picking up glucosamine, a component of cartilage, would be a wise choice.

[b]DHEA[/b] This is a very potent hormone that produces estrogen and testosterone. DHEA use is often said to "reduce the effects of aging" by boosting the immune system, contributing to development of muscle mass, and improving memory. Who couldn't use a supplement like that?


SOURCES:

1. [i]Physical Activity Guidelines.[/i] American College of Sports Medicine, 2007. [url]http://www.acsm.org/AM/Template.cfm?Section=Home_Page&TEMPLATE=/CM/HTMLDisplay.cfm&CONTENTID=7764#Tips_For_Meeting_Guidelines[/url]

2. [i]The Human Brain - Fats.[/i] The Franklin Institute, 2004. [url]http://www.fi.edu/learn/brain/fats.html#fatsbuild[/url]

The topic under discussion was: "What is the best workout for people over 60?" and so you can imagine my disappointment when I find that no one aged 60 or over actually submitted an entry. I would feel more comfortable (if I was over 60 myself) if a pensioner had written an article based on his own experiences. Could I ask therefore this this topic be re opened and only over 60's able to post entries?

Hello Harry Hayfield, Yes, I too was sad to see that there were no entries from 60 plus people, but "I am here" and I have been body building off and on for many years, and at present I'm on. The muscle remembers as you know. Even though I don't get the exact same pumped muscle as before, I do get some and my strength comes quickly as well. It makes me feel terrific when I finish a workout, which I do for almost an hour three times a week, plus ten minutes of floor exercises before I begin. I go to a gym and also have a weights room set up for bad weather days. I wish more people were doing this and maybe there are but they haven't shown themselves yet. There are few older ones at my gym. Besides, the ones that are older are the men, not the women. What is your take on an exercise program for 60+. Would love to hear your views. Ava

DISAPOINTING THAT NO OVER 60S HAS POSTED A WORKOUT ,
WELL HERE IS MINE AS I AM A OVER 60, WITH A FEW HEALTH PROBLEMS SO NO EXCUSSES GUYS IT CAN BE DONE .
I TRAIN 3 TIME PER WEEK, MONDAY,WEDNESDAY,FRIDAY, MORNING ,6.30 am, FOR 30 MINUTES ONLY EACH TIME I TRAIN .
IN A SEAT POSITION USING A SMITH MACHINE I DO MY FIRST SET OF PRESS BEHIND THE NECK WITH JUST THE EMPTY BAR AS MANY AS I AM ABLE TO DO IT VARYS AS TO IT IS COLD MORNINGS OR WARM MORNINGS , THEN NEXT SET I PUT A 5KG EACH SIDE FOR 18 REPS , THEN I TAKE THAT OFF THEN PUT ON 10KG EACH SIDE AND DO 12 REPS , THEN I DO DUMBEL SIDE LATRELS ONE DAY SEATED NEXT STANDING WITH 5 KG EACH SIDE IF WARM MORNINGS THEN IT WILL BE 10KG DUMBELS, TWO SETS OF 12 REPS,
THEN CHEST WITH INCLINE BENCH AS I AM NOT ABLE TO LAY DOWN FLAT OTHER WISE A GET DIZZEY SPELLS, 10KG ON BAR SMITH MACHINE 18 REPS NEXT SET 20KG EACH SIDE 12 REPS NEXT SET 25 KG EACH SIDE FOR 10 REPS, NOW ON TO PECK DECK MACHINE I USE WHAT FEELS COMFORTABLE TO DO 20 REPS FOR 2 SETS ,
NOW ON TO LAT PULLY MACHINE WITH 60 KG 3 SETS OF 18 REPS I HAVE ABOUT A 1 MINUTE BREAK BETWEEN ALL SETS FOR EACH BODY PART ,
FOR TRICEPS I DO 3 SETS OF OVER HEAD EXTENSIONS ONE DAY PUSH DOWNS ANOTHER DAY , ON THE THIRD WORK OUT I DO 2 OF EACH USING POUNDAGE I AM ABLE TO DO WITH OUT HURTING MY SELF THIS APPLIES TO ALL WHAT I DO ,
BICEPS 3 SETS BARBELL CURLS ONE DAY NEXT TIME DUMBELS CURLS , THEN ON THE THIRD WORK OUT 2 OF EACH , THEN ON TO LEG EXTENSIONS 2 SETS 30 REPS THEN CALF WORK THESE I HIT HARD 2 SET ANYTHING UP TO 100 REPS AS THEY SEEM TO BE ABLE TO TAKE IT WITH OUT ME HURTING AFTER THEM , I TAKE L-GLUTAMAINE & GOLD STANDARD 100% WHEY EACH MORNING BEFORE TRAINING AND ALSO A MULIT VITAMINE I EAT THREE MEALS A DAYS ANYTHING I LIKE BUT NOT FRIED FOOD OR TAKE AWAY ,I JUST LOVE CAKE & TIM TAMS , NOTHING BUT ENOYMENT I FEEL EACH WORK OUT, BUT AS WE GET OLDER WE HAVE TO CUT BACK ON HEAVY STUFF & LONG WORK OUTS , WE JUST HAVE TO MAKE THE BEST OF WHAT WE ARE ABLE TO DO TO KEEP TRAINING , I HOPE I AM ABLE TO DO THIS UNTILL THE DAY MY NUMBER IS UP , SO ALL THE BEST AND KEEP TRAINING IT WILL SAVE YOUR LIFE BUT DO IT SMART WITH OUT DRUGS LIFE IS FUN. ALEC

[QUOTE=ALECLYNNE;517940383]DISAPOINTING THAT NO OVER 60S HAS POSTED A WORKOUT ,
WELL HERE IS MINE AS I AM A OVER 60, WITH A FEW HEALTH PROBLEMS SO NO EXCUSSES GUYS IT CAN BE DONE .
I TRAIN 3 TIME PER WEEK, MONDAY,WEDNESDAY,FRIDAY, MORNING ,6.30 am, FOR 30 MINUTES ONLY EACH TIME I TRAIN .
IN A SEAT POSITION USING A SMITH MACHINE I DO MY FIRST SET OF PRESS BEHIND THE NECK WITH JUST THE EMPTY BAR AS MANY AS I AM ABLE TO DO IT VARYS AS TO IT IS COLD MORNINGS OR WARM MORNINGS , THEN NEXT SET I PUT A 5KG EACH SIDE FOR 18 REPS , THEN I TAKE THAT OFF THEN PUT ON 10KG EACH SIDE AND DO 12 REPS , THEN I DO DUMBEL SIDE LATRELS ONE DAY SEATED NEXT STANDING WITH 5 KG EACH SIDE IF WARM MORNINGS THEN IT WILL BE 10KG DUMBELS, TWO SETS OF 12 REPS,
THEN CHEST WITH INCLINE BENCH AS I AM NOT ABLE TO LAY DOWN FLAT OTHER WISE A GET DIZZEY SPELLS, 10KG ON BAR SMITH MACHINE 18 REPS NEXT SET 20KG EACH SIDE 12 REPS NEXT SET 25 KG EACH SIDE FOR 10 REPS, NOW ON TO PECK DECK MACHINE I USE WHAT FEELS COMFORTABLE TO DO 20 REPS FOR 2 SETS ,
NOW ON TO LAT PULLY MACHINE WITH 60 KG 3 SETS OF 18 REPS I HAVE ABOUT A 1 MINUTE BREAK BETWEEN ALL SETS FOR EACH BODY PART ,
FOR TRICEPS I DO 3 SETS OF OVER HEAD EXTENSIONS ONE DAY PUSH DOWNS ANOTHER DAY , ON THE THIRD WORK OUT I DO 2 OF EACH USING POUNDAGE I AM ABLE TO DO WITH OUT HURTING MY SELF THIS APPLIES TO ALL WHAT I DO ,
BICEPS 3 SETS BARBELL CURLS ONE DAY NEXT TIME DUMBELS CURLS , THEN ON THE THIRD WORK OUT 2 OF EACH , THEN ON TO LEG EXTENSIONS 2 SETS 30 REPS THEN CALF WORK THESE I HIT HARD 2 SET ANYTHING UP TO 100 REPS AS THEY SEEM TO BE ABLE TO TAKE IT WITH OUT ME HURTING AFTER THEM , I TAKE L-GLUTAMAINE & GOLD STANDARD 100% WHEY EACH MORNING BEFORE TRAINING AND ALSO A MULIT VITAMINE I EAT THREE MEALS A DAYS ANYTHING I LIKE BUT NOT FRIED FOOD OR TAKE AWAY ,I JUST LOVE CAKE & TIM TAMS , NOTHING BUT ENOYMENT I FEEL EACH WORK OUT, BUT AS WE GET OLDER WE HAVE TO CUT BACK ON HEAVY STUFF & LONG WORK OUTS , WE JUST HAVE TO MAKE THE BEST OF WHAT WE ARE ABLE TO DO TO KEEP TRAINING , I HOPE I AM ABLE TO DO THIS UNTILL THE DAY MY NUMBER IS UP , SO ALL THE BEST AND KEEP TRAINING IT WILL SAVE YOUR LIFE BUT DO IT SMART WITH OUT DRUGS LIFE IS FUN. ALEC[/QUOTE]

good

[QUOTE=chantu;541801483]good[/QUOTE]

I am nearly 62 and have been working out for over a year. I made all the mistakes and my elbow paid for it. I am now working out every other day using a combination of a cable rig and free weights.
I do lower body one day, leg presses, curls, and leg raises on machines, then later a second set at night. I have progressed from everything hurts to getting tight. Now I am building muscle.
I don't belive all of this about "no big muscles after 60". I am constantly growing although not in any competition shape I have gone from fat 5 10, 260 to 180 with some definition. I switch all routines from high rep medium weight using progressive increases each set doing a total of 90 reps each set and then add weight until I can not complete more than three sets of 10. After getting to that goal, slowly, I add reps until I get to the 90 reps again.

Upper body is butterflies on a cable rig, lat pull downs, curls, military presses, bench presses on a machine, not a bench as it seems to help with the shoulder pain.

Google over 60 body building champions and you will find a lot of guys who gave up a desk and started lifting at 50, 60, and even older. Some of those guys would make a 25 year old jealous.

Take supplements, L-arginine, Ubiquinol, a strong multi, and 5000 iu of vitamin D3 daily as a minimum and you can see some amazing gains.

I find i still get muscle growth at 62 , just keep traning and enjoy , over the last two years i have found my back has had good growth my tops are getting tight on the shoulders width wise and my chest is coming on leap and bounds arms are a bit slow but this is part of the fun achiving what some say can not be done for the older end , body building is a way of life really good for healthy living , i also enjoy reading about the likes of john grimek, clancy ross, steve reeves, reg parks ,and there work outs plus others of there time as it was done with out drugs , so come on you guys lets here from you .

Regards Alec

I've been working out at least 3 times per week since the age of 10. I'm now 62. I was never a big guy, but I've always been fairly strong. A year ago I could still do ten or twelve pullups with 60 pounds hanging from my waist. That was at a body weight of 160 at 5' 10". But now I'm developing arthritis in my hands, so the heavy pullups are over. The important thing is to remain consistent. A problem is that cycling your workouts brings increased strength, but increased strength can cause injuries. By cycling I mean periodization. I have gone decades without taking a scheduled rest break, and that was probably unfortunate. Now I need to take a week off every ten weeks or so, but I have trouble forcing myself to do it. And I have to be careful not to gain strength too quickly. My advice to all old guys is to slow down the reps, hit a muscle hard only once per week, and don't go crazy with more than six to eight sets per body part. I also kayak, ride a bicycle and enjoy my sailboat. I still have the build of a much younger man, but that is not my main goal. I want to have adequate strength into the coming years. Without going into great detail, I think guys past 60 should spend about fifteen minutes on a warmup. That may include a hot compress on a weak joint. And avoid momentum during early sets. Forget about impressing people. The fact that you're working out is impressive enough. Splitting your workouts into upper body/lower body is fine, but that upper body workout my be too draining. Right now I'm doing short workouts five days per week, splitting my body into five sections. That may work for awhile. But I've been working out almost nonstop since 1958. So I need to find ways to keep my attention. My only real layoff when I was young was the 3 1/2 months I took off to paddle a canoe from Pittsburgh to New Orleans. But I figured the paddling was exercise. My biggest problem has always been that I refused to pay attention to injuries. Don't be stupid like me. Small injuries can become big ones. Like my hands. I know I destroyed them. There may be something to the super slow stuff when injuries strike. I may be forced into it. I have used every sort of system you can think of, and most things work if you remain within your recovery capacity. That capacity diminishes as you age. And remember that when you're at your top physically, you're about to break. You can't stay at peak condition for too long. When you think you can kick ass, you're about to kick your own ass. Back off a little bit, then train back to a higher plateau. But be careful. As I said, periodization routines can bring great strength and great injuries. After 60 you're better off to have a goal of continued training rather than overwhelming strength. And if you go crazy eating too much protein, shame on you. Be considerate of your kidneys. One of the best built men I ever knew had never eaten meat in his life. He was a 7th Day Adventist, a vegetarian. What you are is built into your genetics. He had great genetics. I was strong but skinny, and I've stayed that way all my life. And that's fine with me. To me, exercise is an absolute requirement. Don't forget you have a brain. Use your mind every day, and then your body. Read the best books you can find. Build your strength, then find an enjoyable and productive way to use it. If you walk around wearing a muscle shirt, flaring your lats with your arms shaved you're an old fool. And there's no fool like an old fool.

Starting strength.

I think body building in the age of 60 is risky. Bones don’t provide required effort for workout. It’s better to consult to doctor before starting.

I agree with most of what Narsbars has said. After working out for 3 years, I've dropped my body weight from 268 to 172. I'm currently 71 years of age and hoping to compete in my first show in July. I have no health issues and have never been on any prescription meds. I started working with a nutritionist in January and am on a customized meal plan with supplements which changes every month. Right now, my emphasis is on building muscle and definition. For the last 3 months, my routine has focused on one body part per day (5 days a week) and 30 minutes of cardio before breakfast. As of next week, my routine switches to FST-7's.

Upon retirement, I decided that it would be a good idea to see a cardiologist twice a year for checkups as I did not have a Primary Care Physician. Blood work and all the tests were fine. He told me that I was in excellent health except for the fact that it was apparent that I was fat and lazy. That was all the motivation that I needed. Two years later (Oct. 2010) he encouraged me to think about competing. That same month, I went to the Texas State BB Show only to realize that there was only one guy in the Masters Over 70. Checked around and found a great nutritionist (former college fb player and bb competitor). Started working with him in January and it hasn't taken me long to realize that proper nutrition play a very significant, if not major role, in bodybuilding for seniors.

Thats awesome all you folks over 60 and still working out. I hope that I have the same level of dedication when I reach that age, i'm sure the benefits are incredible especially when you look at most other people in the 60+ age bracket.

HoustonTX, that is awesome, nice work...That took some really big danglers to take that on in your late 60's. Keep it up, your an inspiration

[QUOTE=jbanks75;655073963]Thats awesome all you folks over 60 and still working out. I hope that I have the same level of dedication when I reach that age, i'm sure the benefits are incredible especially when you look at most other people in the 60+ age bracket.

HoustonTX, that is awesome, nice work...That took some really big danglers to take that on in your late 60's. Keep it up, your an inspiration[/QUOTE]

Thanks, jbanks75. Am lucky in that I'm blessed with good genetics and few restraints on my free time. That said, my advice for other seniors is: believe in yourself; realize that progression can be slow; know your limitations; minimize stress and all the negatives in your life; get plenty of sleep; stay hydrated; and to stay motivated, set new goals every 2 to 4 weeks.

In January when I started working with my nutritionist, I weighed 192, was doing way too much cardio and overtraining. My cardio is now limited to 30 minutes split between the elliptical and the treadmill before breakfast. In the afternoon when I go back to the gym, I warm-up for 12-15 minutes (usually on the stairmaster) and 15 minutes os stretching exercises specifically to avoid RC injury. I also advocate reading Nick Evan's book: "Men's Body Sculpting" and working out a routine designed to meet your goals.

Houston TX.

How did the show go. Just started into this body building or transformation. I am 69 223 at 5'10". Like to get the fat off and build strength. Not sure on what to expect but I am excited.
give us an update like to hear how you are doing..

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[QUOTE=HoustonTXMuscle;654776973]I agree with most of what Narsbars has said. After working out for 3 years, I've dropped my body weight from 268 to 172. I'm currently 71 years of age and hoping to compete in my first show in July. I have no health issues and have never been on any prescription meds. I started working with a nutritionist in January and am on a customized meal plan with supplements which changes every month. Right now, my emphasis is on building muscle and definition. For the last 3 months, my routine has focused on one body part per day (5 days a week) and 30 minutes of cardio before breakfast. As of next week, my routine switches to FST-7's.

Upon retirement, I decided that it would be a good idea to see a cardiologist twice a year for checkups as I did not have a Primary Care Physician. Blood work and all the tests were fine. He told me that I was in excellent health except for the fact that it was apparent that I was fat and lazy. That was all the motivation that I needed. Two years later (Oct. 2010) he encouraged me to think about competing. That same month, I went to the Texas State BB Show only to realize that there was only one guy in the Masters Over 70. Checked around and found a great nutritionist (former college fb player and bb competitor). Started working with him in January and it hasn't taken me long to realize that proper nutrition play a very significant, if not major role, in bodybuilding for seniors.[/QUOTE]

Thanks for your post. Love to find a mentor in the Baltimore area, but they are hard to find.
I just returned to the gym weighing 180 pounds- 5ft 11- I look at a french fry and gain 2 pounds. I may be overtraining with the inline skating, and elliptical,. I do aerobic 5 times a week for 40 to 60 minutes, and do the weight training for 40 minutes 2 times a week.

I do a whole body workout- using a mixture of free weights and machines- although I can see my ab work is very poor.
I also take Testosterone as mine is gone--age 64- and creatine, and nitric oxide and enegy drink, multivitamins.
I eat lots of chicken and use the weight watchers online food journal to list my food, but I am not that loyal to the whole ww program. I need more to eat!

I note that the ACSM link no longer works. Not sure where this has moved to. I've been looking into exercise plans for my father (quite a bit over 60) to keep up his muscle mass. As has been pointed, the main thing is to avoid injury. I think more than looking for every increasing weights to build muscle, you should look at repetitive muscle contraction, or sustained muscle contraction. My father had an old Bullworker (do they still make those?) and gets a lot of benefit from it. He gets it out on the living room floor while watching TV in the evening. A month in, and the benefits were very noticeable.

This information is exactly what I have been looking for...thank you so much !

[QUOTE=Narsbars;544039863]I am nearly 62 and have been working out for over a year. I made all the mistakes and my elbow paid for it. I am now working out every other day using a combination of a cable rig and free weights.
I do lower body one day, leg presses, curls, and leg raises on machines, then later a second set at night. I have progressed from everything hurts to getting tight. Now I am building muscle.
I don't belive all of this about "no big muscles after 60". I am constantly growing although not in any competition shape I have gone from fat 5 10, 260 to 180 with some definition. I switch all routines from high rep medium weight using progressive increases each set doing a total of 90 reps each set and then add weight until I can not complete more than three sets of 10. After getting to that goal, slowly, I add reps until I get to the 90 reps again.

Upper body is butterflies on a cable rig, lat pull downs, curls, military presses, bench presses on a machine, not a bench as it seems to help with the shoulder pain.

Google over 60 body building champions and you will find a lot of guys who gave up a desk and started lifting at 50, 60, and even older. Some of those guys would make a 25 year old jealous.

Take supplements, L-arginine, Ubiquinol, a strong multi, and 5000 iu of vitamin D3 daily as a minimum and you can see some amazing gains.[/QUOTE]

I am 63 headed to 64. I just started- again, and dropped 40 lbs in the last 3 months. Sure, I'm not what I was at 23, 33, 43 or 53, but I still have good form and move plenty of volume.
I work hard on flexibility and use the weights to keep my heart rate up. I don't do much cardio- knees- don't play football! But, I find that by supersetting and doing a routine of 4 paired exercizes - 3 sets each ( 4pairs X2 exercises X3sets X 8-12 reps), I can get over 240 reps with decent weight in a 45 minute session. Need to keep the BSing to a minimum. I take 60 to 90 second rest between groups of sets, sweat profusely and feel great the rest of the day. I use a very complete stretching routine I used in Karate years ago. It all seems to be working- I do advise very careful monitoring of joints- one bad move will wreck you for months. Work arounds are for heroes not the average guy.
I find my blood pressure has dropped about 15 points systolic and 8 or so on the dys side. I'm looking for continued weight loss and strength/flexibility and cardio improvements up to near 70. After that, most of us glide toward that looming cliff.
Note, the libido has come roaring back!
Read "Younger Next Year" for a good take on all around life management in the last quarter. I'm using some supplements. As noted above the numbers on protein, vitamin D, Omega 3s and perhaps DHEA are pretty solid. Most other things seem more uncertain.
A note on motivation: once you start seeing yourself, you will not need diets or anything else. You'll just automatically wasnt to look better. Good food and lots of work make that happen. I found, for the first time, I wasn't "keeping up." Hiking, walking in NYC and things I did without a thought were becoming difficult. It is absolutely amazing, though we've been told again and again, how quickly focused training works. I encourage all seniors, especially those who experienced some athleticism in earlier years, to get back to the gym.

I am 63, 6’1”, 185lbs, 18% BF, a former athlete in my youth, have worked out on/off (mostly off) my entire life and have maintained reasonably good health and body weight. I refused to believe that I need to make significant changes to my workout due to my age or that I can’t build muscle, especially since I think of myself as 43. This past year I decided to recapture some of my youth with the goal of seeing my abs once again and adding some lean muscle/definition while keeping my weight steady.
Although I have not yet achieved all my goals I did make good progress and look and feel much better. I work out in a similar manner as I did when I was young, just using lower weight and avoiding high risk exercises (e.g. flys). I alternate upper & lower body every other day giving my muscles plenty of time to recover and hit each muscle group with 2-3 exercises 3x10 reps. I try to get it done in under 1 hour.
On rest days I started playing basketball again and accept being the worst player on the court with the 20-30 somethings. It’s a fun diversion from weights and we typically play at 70% to reduce risk of injury. I also do some other HIIT anaerobic workouts (sprints, box jumps…) to push myself and burn fat and take daily supplements (Multi, fish oil, D3, whey).
My progress has been slower than in the past but I have not injured myself and feel great. I’ve made some adjustments to my workouts along the way and the best advice I can offer is to experiment and listen to your body. I’ve over-trained and cutback, I let go of my ego and use appropriate weights, I changed my diet to eat healthier and I even changed my eating patterns - recently I started intermittent fasting 16/8, we’ll see how that works out as I need to get my BF under 15% to see my abs.
Best wishes to all you diehards who refuse to give in to age!

I am 62, and have been lifting regularly since 1975. I have experienced little change from my younger years and still make gains in muscle mass and strength. I now use Larry Labrada's 12 week program and have had terrific results with it. I have also had really great results with Y3T and will go back on Y3T in a few more weeks. Probably the only thing that has noticeably changed for me is that I need a bit more recovery time, so I take an extra day off instead of 3 & 1, I go 3&1 3&2. I normally go with two lights sets and two heavy sets to exhaustion, one minute of rest between sets and two minutes of rest between exercises. Someone commented that one should not take as much protein, but I find protein and low glycemic foods the key to keeping the weight off. I continue with my the supplement stacks I have used for years. One thing that has recently helped is Collegen protein, it causes no digestion issues, goes down easily, and mixes with anything even coffee -- and kills appetite like nothing else I have found. I would love to establish a forum or "Those over 60" to really exchange Ideas. I am a strong believer in natural remedies, and have applied it to my BB Lifestyle.

Not 60 yet but close. Had not worked out since college and at 6'5" I had hit 305. I started weight lifting and light cardio about 15 weeks ago. I've lost 30 lbs and have pretty well increased all the weights I started with 75-100%. I workout usually 3 times a week with a day off between workouts. I started with a simple 3 set high to low full body workout with 10-12 reps per set and highest weight first and then dropped 15 lb increments each set. I did incline bench altnernating with pectoral flys, rows alternating with lat pulls, tricep push down, overhead press, leg press, abdominal crunches, and curls all on machines. I did that for about 6 weeks and then switched to a 5x5 workout with similar exercises adding weight and or reps each week. I made decent progress on both but seemed to hit some plateaus. I changed up last week to a DUP program adding in work now with more free weights. I also added in some body weight exercises while traveling for several weeks with no access to a gym. I worked up to 80 push-ups in 4 sets of 20 and 100 squats in 4 sets of 25. I do find I need good rest for recovery and don't do any back to back workout days even if I juggle upper and lower body exercises. In terms of supplements I've been using fish oil, turmeric, chondrotin, lipoic acid, and protein whey and BCAAs. Plus I tend to eat a good many beets and drink pomegranate juice and unsweetened ice tea. I have had significant low back disk degeneration and some sciatica in the past so have steered clear of deadlifts and squats for now. I am really enjoying working out again. I played rugby and ran and lifted weights in college but did little or nothing since up till recently. I feel like I could do most workout plans but with a bit less intensity and a bit more downtime for rest. I also assume my progress will be slower than younger guys, but I've learned to be patient :)

[QUOTE=CardiMuscles;307709201]The topic under discussion was: "What is the best workout for people over 60?" and so you can imagine my disappointment when I find that no one aged 60 or over actually submitted an entry. I would feel more comfortable (if I was over 60 myself) if a pensioner had written an article based on his own experiences. Could I ask therefore this this topic be re opened and only over 60's able to post entries?[/QUOTE]

I just turned 60 on August 9th. I've been working out since I was about 20 and continue to work full-time at a job that has me on my feet most of the day. At the age of 56 I began competing in figure competitions. In my first competition in 2012 I placed 4th. In my second one in 2013 I placed 1st. In my third competition I placed 2nd in 2015. The work outs for competitions in my age group categories are hard, but doable.

While I'm planning on another competition this fall to celebrate my 60th birthday. The real focus is on diet since my metabolism has slowed down as I've aged. Just as a note, many other changes occured in my life, such as marriage and step children. I've found out the hard way that its very important to take into account what the rest of your life is like outside the gym. My husband is a foodie and loves Italian food, my nemisis, so this has been a huge challenge!

When I was younger I could lift very heavy without should injury and my recovery was a lot quicker. When I try to lift heavy at this stage in life, my shloulders hurt for several days, My suggestions for those who have worked out before, are now aging and still very active, and want to compete or just look good is this:

Remember out joints are more fragile at this age and while it's okay to lift, it is equally important to stretch and relax the muscles after a good workout and drink a good glutamine recovery drink. I use Glutamine Select with BCAA's available through Beverly International. I sip on this while I am working out as well as after the work out. Protein is stil very important I just don't focus on so much protein that I end up haveing intestinal issues. I do take the supplements Biotin once a day, a multivitamin for women over 50 once a day, and an Acetyl L-Carnitine at least 3 times a day.

My arms are still very muscular so I usually use a maintenane approach on them. My legs on the other hand, which were never an issue before, have now begun looking like they need some work! I've revamped my workouts to accomodate a leg workout 3 times a week, cardio 6 times a week and upper body to include lots of core, 2 times a week and one full-body workout per week.

I do my cardio after my workout, even on leg days. At night just before bed, I turn off the TV, sip on some herbal tea to relax and read until I fall asleep.

I hope this is beneficial!

Hi. I’m 62 and have been working out since age 19. These days I train at home using barbell and or dumbbells. I prefer whole body workouts one day on two days off for good rest and recovery. I choose one compound exercise for each muscle group, for example :-

Dumbell calf raises 3/4 sets x 20
Barbell/dumbell squats 3/4 sets x 15
Incline/flat bar/dumbell bench press 3x12
Bar/dumbell bent over rows 3/4 x 12
Standing bar/dumbell press 3/4 x 12
Standing bar/dumbell curls 3/4 x 10
Standing dumbell tricep curl 3/4 x 10
3/4 lying leg raise or sit ups 3/4 x ?

1 min rest between sets, 3-5 mins between body parts. Choose bar or dumbell for good variety and try to keep good form. Rest is important as we get older so listen to your body. This is a great overall routine for fitness/strength and keeping in good shape. Take a good multivit/mineral every day. Eat when you’re hungry. Good luck.