I've heard that as you get older, training with lighter intensity for more volume can be beneficial as it allows similar gains/hypertrophy but with less stress on your body?
I'm 39 halfway to 40...after lifting since my 20s, I've got some kinks here and there like anyone. Thinking of adopting this approach a bit more in the near future. Sometimes pushing those super heavy weights for 3-5 reps is just SO taxing I feel like I need a week to recover.
Anyone else adopt higher volume training with good results, e.g. it didn't make you lose a ton of mass?
Or is the answer to keep the intensity up but take more rest days?
Don't get me wrong, I actually feel great overall, fit and healthy, but I do notice that I don't "bounce" back as quickly if that makes sense...
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11-12-2019, 04:35 PM #1
Higher volume training for us older dudes?
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11-12-2019, 06:32 PM #2
- Join Date: Mar 2015
- Location: Nevada, United States
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11-13-2019, 07:55 AM #3
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11-13-2019, 03:30 PM #4
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11-13-2019, 04:19 PM #5
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11-13-2019, 04:37 PM #6
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11-13-2019, 05:57 PM #7
I did sheiko 29 and 32 years ago. Less intensity and ridiculous volume. 15 sets of deadlifts for example. Also have done german volume training. Gained size on gvt but got weaker. On sheiko got bigger and stronger and developed 3 different shoulder issues.
Lately I start with a core compound like squat. Ramp up to a few work sets of 8rpe doubles or singles, then do one or two sets of amrap at 10+ reps. Then I do two sets of accessories for 5-10 depending on the mood. And concludes that body part. Since I do anterior /posterior, I'll follow that premise twice in a session and I do anterior twice weekly, and posterior twice as well. The weekly volume is decent and has been a good mix of higher and lower rep ranges. Since I stay relatively lean year round, it keeps me healthy and I can, albeit slowly, progress on totals.
Just what works for me lately.B: 285
S: 375
D: 555
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11-14-2019, 05:20 AM #8
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11-14-2019, 06:49 AM #9
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11-14-2019, 07:11 AM #10
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11-14-2019, 07:19 AM #11
Doing something is always better than doing nothing.
Absolutely nothing wrong with dropping intensity and increasing volume.
And nothing wring with increasing intensity, either.
It depends on the individual and the individual's goals. And as we age, it will also depend on how 'broken' we are.
As of me, I do not max out as often as I did when I was younger. I have been focusing on quality lifts at doubles and triples based on the Prilepin chart.This above all..
To thine ownself be true..
And it must follow, as the night the day..
Thou can'st not then be false to any man..
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Bros, my Weightlifters and Powerlifters are my credentials.
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11-14-2019, 07:47 AM #12
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11-14-2019, 07:53 AM #13
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11-14-2019, 09:22 AM #14
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11-14-2019, 10:26 AM #15
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11-14-2019, 11:17 AM #16
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11-14-2019, 11:24 AM #17
I did sheiko 350 years ago.
And back then it was pronounced "TREE FIDDY."This above all..
To thine ownself be true..
And it must follow, as the night the day..
Thou can'st not then be false to any man..
-----------------------------------------------
Bros, my Weightlifters and Powerlifters are my credentials.
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11-15-2019, 01:48 AM #18
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11-15-2019, 06:06 AM #19
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11-15-2019, 08:30 AM #20
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11-15-2019, 10:58 AM #21
Very funny, ****ing ...
There are no numbering programs in Sheiko's original books.
There are plans written for different levels of athletes:
beginners (начинающие)
secondary (разрядники)
advanced (КМС-МС)
the elite (МС-МСМК)
This is for you, English speakers, translated them like that (with numbering).
Find the primary sources before including categorical.
I never blow air just like that, man.
Учи матчасть (с)bench press 167.5 kgx1, 125 kgx13, 100 kgх24
standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
raw squat 180 kgx1, 150 kg 5x5
chin-ups +25 kg x10 reps
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11-15-2019, 12:36 PM #22
With regards to Sheiko ... This is a super- trainer, no doubt. But Russian coaches and athletes rightly criticized him for too simple a transfer of the Medvedev-Plukfelder system to powerlifting. And he, by the way, adjusted these plans for mass athletes a little later. Weightlifting is a speed-power sport, powerlifting is a manifestation of absolute strength.
In general, we have many other options for performing the old school of weightlifting, for the manifestation of the maximums in powerlifting, not known to english and american athletes. Some of them are publicly available (the so-called Verkhoshansky peak (in fact, from the first USSR champion in heavy weight lifting Valery Shchedrin) or the Russian Medvedev cycle (in fact, Chernyak’s plan) and others. Some “secrets” are kept inside there are other coaches at my school. I personally knew about 20-25 years ago with a coach who trained in the same youth team with Vasily Alekseev, he also wrote these plans to my friends in %%. I really wanted to find them, but the person is no longer there, and the students lost these old records. Too bad, of course ...Last edited by Oleg1975K; 11-15-2019 at 01:01 PM.
bench press 167.5 kgx1, 125 kgx13, 100 kgх24
standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
raw squat 180 kgx1, 150 kg 5x5
chin-ups +25 kg x10 reps
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11-16-2019, 06:42 AM #23
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11-16-2019, 06:45 AM #24
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11-16-2019, 12:14 PM #25
I've always been into volume, in my teens there was no Internet so I just followed the pro routines and bro splits in Muscle & Fitness, Muscle Mag and Flex.
Now I know better, but when I decrease volume I feel like I'm not doing enough.
I've had a few niggling injuries this year and I don't know if it's related to age, or trying to combine too much volume together with too much intensity. Recently I've been forcing myself to do less volume to see what difference it makes.
I may well decrease the weight and increase the volume depending on results. Sometimes I think it's good to mix these things up just to keep your workouts fresh.
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11-18-2019, 09:54 AM #26
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11-18-2019, 10:49 AM #27
IMO is keeping the intensity up on what ever style training you choose.
Even as an older lifter you need intensity on every set past warmups.
And i agree more rest days and less days of intense training.
On those off days though some form of low intensity active recovery should still be in your training.
Things like walking,biking,swimming at a low intensity steady state(LISS) pace to help recovery from your intense training program.
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11-18-2019, 10:49 AM #28
FWIW... The general theory is that as you get older recovering from volume gets harder at a faster rate than recovering from intensity.. according to Dr Sullivan anyway (The barbell prescription).
So it makes me wonder, do we need more volume due to increasing biological age, or is it instead the increasing training age?
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11-18-2019, 11:00 AM #29
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11-18-2019, 11:03 AM #30
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