Advice is all over the board

[Wackyrig]

I am 48. Definitely not new to lifting. Very active. (Just got home from playing a volleyball tournament)

Recently due to injuries and having trouble recovery I decided to research some advice for lifting as I approach 50. Things aren't the same as they were when I was 25.
But the advice is all over the board.
Don't go too heavy.
Use low rep ranges (which usually means heavy)
Don't do high reps
Don't go too light
Use machines.
Stick to barbell and DB work.
Every other day is fine,
Rest 48 hours between lifting days

Ripptoe talks about staying at 5 reps or less but not going too heavy. I don't understand that. Others talk about mid ranges 10-12.

Currently I lift 3 days a week.
Monday - Upper with some heavier work
Tuesday - Lower with some heavier work
Wednesday - Slow cardio and volleyball at night
Thursday off
Friday - Full body. 10-12 reps range
Saturday and Sunday off

Anyway...can you direct me to some advice on how to progress without heavy weights in low ranges? I like the concept but struggle with programming.

And of course any other advice is welcomed!
Thanks

[JeremyM07201978]

Any answers will depend a lot on what your goal is.

[grubman]

Actually...things are pretty much the same (for lifting over 40+) as when you were 25. All the fundamentals of lifting and nutrition are the same. True, you might not be able to physically lift as much poundage or recover as fast...but that’s all about adapting the proper frequency, intensity, and volume that you currently need to progress. You did the same thing when you were 25, doesn’t really matter if at that point you were pushing more weight, more often.

As far as reps, doesn’t matter as long as you lift responsibly and intelligently in the ranges you choose...but you should do that at any age.

[YoelDovid]

Actually...things are pretty much the same (for lifting over 40+) as when you were 25. All the fundamentals of lifting and nutrition are the same. True, you might not be able to physically lift as much poundage or recover as fast...but that’s all about adapting the proper frequency, intensity, and volume that you currently need to progress. You did the same thing when you were 25, doesn’t really matter if at that point you were pushing more weight, more often.

As far as reps, doesn’t matter as long as you lift responsibly and intelligently in the ranges you choose...but you should do that at any age.

I would argue there is one big difference. As you get older, you're not willing to take as many risks as when you were 25: bouncing the bar off the chest, trying to push too hard, too quickly, more aware of those aches in a joint and less likely to want to push through the pain.
In essence, I'd say what you do at 50 is what people should do at 25.
Presumably the advice of "not going to heavy" means not hitting failure or trying to ego lift?

[grubman]

I would argue there is one big difference. As you get older, you're not willing to take as many risks as when you were 25: bouncing the bar off the chest, trying to push too hard, too quickly, more aware of those aches in a joint and less likely to want to push through the pain.
In essence, I'd say what you do at 50 is what people should do at 25.
Presumably the advice of "not going to heavy" means not hitting failure or trying to ego lift?

That would fall under the “lifting responsibly and intelligently” I spoke of...but again, that SHOULD be done at any age.

Still, there are plenty of older guys on this very forum who still push a ton of weight, and still atempt PRs, and are doing fine and making progress. I’m sure they can continue to do this because they lift smart.

[BS57]

I think after a point (age), it's much of an individual thing. Some can, some can't (apply to whatever). I think it's up to a person to decide what's best for their particular situation, instead of comparing to what someone else their age is doing.

Trial and error, with focusing on separating minor aches and pains from actual injury while continuing to progress. Would be great to be over 60 with zero "issues", but for many of us that just isn't the case. YMMV

[Garage Rat]

Progressive resistance in anything you do.
You need to find what works for you which may take some trial and error experience.
As mentioned have a goal.
You can make your goal to get stronger on reps 8-12 with exercises.
I doesn't have to be 5's as some people say.

[supramax]

I am 48. Definitely not new to lifting. Very active. (Just got home from playing a volleyball tournament)

Recently due to injuries and having trouble recovery I decided to research some advice for lifting as I approach 50. Things aren't the same as they were when I was 25.
But the advice is all over the board.
Don't go too heavy.
Use low rep ranges (which usually means heavy)
Don't do high reps
Don't go too light
Use machines.
Stick to barbell and DB work.
Every other day is fine,
Rest 48 hours between lifting days

Ripptoe talks about staying at 5 reps or less but not going too heavy. I don't understand that. Others talk about mid ranges 10-12.

Currently I lift 3 days a week.
Monday - Upper with some heavier work
Tuesday - Lower with some heavier work
Wednesday - Slow cardio and volleyball at night
Thursday off
Friday - Full body. 10-12 reps range
Saturday and Sunday off

Anyway...can you direct me to some advice on how to progress without heavy weights in low ranges? I like the concept but struggle with programming.

And of course any other advice is welcomed!
Thanks

Check out Daily Undulating Periodization (DUP). I have an 8-12 rep day, a 3-5 rep (Power/Explosiveness) day and a 5-7 rep (Strength) day. It can be customized to suit your goals. Here's a good link: https://www.strongerbyscience.com/da...periodization/

[tblodg15]

As others said, the basics are no different at 25 or 50. We all should be smarter at 50 though and able to adjust our volume, frequency, and intensity to fit our age and recovery.

There is no reason to avoid lifting heavy and using various rep ranges is good for strength and hypertrophy.

[Wackyrig]

Thanks everyone. What I have going know seems to be doing well. Although I need to clean up my diet a bit as I want to drop a few lbs. no more than 8 or so.
Thanks for the link Supra. I will check it out.
My current set up gives me a couple days of recovery before hitting a movement pattern again. That is helping for sure. I also notice when my volume gets over 30k in a session I tend to suffer on the recovery some. So that is my Friday’s before a weekend off. The upper lower days I am in the 20 to 25K range and do well. (Only because I have an app that totals this as I log my lifts)
Someone asked about goals. My main goal is still being the oldest guy on the volleyball court play at a competitive level. Only 3 of us over 40 at this week’s tournie with teams from all over the Southwest. And I was five years older than the other 2. But I like lifting and I know I will lose strength over time. Keeping this up will help me on the court. I have some numbers I want to maintain as long as I can. Like reps with 225 on the bench. (Working thru PT on an irritated labrum from volleyball now but did reps with 250 a couple weeks ago ) and reps with 175 on the cable row. Goblets with 105 DB.
Thanks again. Need to get back into the forum thing. I moderated the MH forum for years. (I know, I know)

[Millz12323]

The advice everywhere is the same I find..

Get stronger over time. Progressive overload is preached by nearly everyone but the strategies and advice to achieve this is what differs.

Best thing to do is follow a program with planned progression.

If you want to freestyle it which is not recommended then do your own thing while making sure you're slowly getting stronger. When you u eventually fail then get on a real program.

[drkelly74]

I seem to experience minor injuries when I try working out in less than 5 rep range. Therefore I typically workout in the 5-10 rep range.

[x-trainer ben]

"Recently due to injuries and having trouble recovery"
First let's get into details about your specific injuries and then we can TRY to give online advice. We are the same age and i don't get injured but i am pretty careful and my form is super strict.

[supramax]

... Thanks for the link Supra. I will check it out.

You're welcome. Check out this link, too. http://www.jmaxfitness.com/blog/why-...-method-sucks/

[Wackyrig]

"Recently due to injuries and having trouble recovery"
First let's get into details about your specific injuries and then we can TRY to give online advice. We are the same age and i don't get injured but i am pretty careful and my form is super strict.

Thanks. My injuries don’t come from lifting. And I was more looking for someone to tell me how one can lift in a 3 to 5 rep range yet not lift heavy and make progress. That goes against how I have always lifted. I know how to work around my injuries and when to work with them. Mostly just seeing what is recomeneded on set/rep ranges. But I guess I knew the answers would be that I have to know what works for me. I am doing well know. Sometimes progressing, especially when dealing with an injury, is simply not going backwards.
Injuries.....L5S1 microdiscectomy with low level permanent sciatic damage
Synvisc in both my knees from years and years of basketball and volleyball.
Arthritis which is a non factor most days until I over do something.
Most recent acute injury is the partial tear or severe irritation of the labrum.
Those are really the only ones that effect how I lift right now.
Broken ribs, disclocated arch, concussion, you know ..fun stuff that has all altered some routines over the past year or so. I keep my routine balanced throughout a week

[Wackyrig]

You're welcome. Check out this link, too. []

Damn good stuff. Thanks!

We head out for a cruise next week. Will read up on this and look into giving it a go when I switch things up. Or realize I need to switch it up now. Thanks again.

[Wackyrig]

I seem to experience minor injuries when I try working out in less than 5 rep range. Therefore I typically workout in the 5-10 rep range.

I usually vary it up. But lately have been staying in the 8 to 12 range on most lifts except one set on larger lifts of either heavier low reps or lighter high reps to failure.

[TexAss]

As others said, the basics are no different at 25 or 50. We all should be smarter at 50 though and able to adjust our volume, frequency, and intensity to fit our age and recovery.

There is no reason to avoid lifting heavy and using various rep ranges is good for strength and hypertrophy.

This.

[OldFartTom]

There's a book on this topic
https://www.amazon.com/Barbell-Presc.../dp/B06Y4LXFCK
Written by Rip's friends Jon Sullivan (physician of emergency medicine) and Andy Baker (sports trainer who co-wrote Practical Programming)

It's primarily addressed at people older and more infirm than you OP but it does cover all "masters athletes" (ego boosting description for >35). You'll probably find nothing remarkable in it (wow!!! so exercise is good for you?) but it states the opinions...

* Strength loss and loss of type 2 fibres loss increases with age so it becomes increasingly important to strength train as you get older
* Volume recovery gets harder as you get older, so sensible-heavy is more important than chasing high volume
* The above means you're probably looking at a classic 5*5 approach or something like it, not GVT or some death-by-reps approach.
*Big barbell lifts
* Do some conditioning and GPP (but no real guidance given what or how much)
* Sensible bodyweight and sensible eating

No big surprises really!

[Wackyrig]

Just ordered the book. Thanks.
I need to get a handle on volume. My elbows and shoulders are getting sore. Need to figure out my needed recovery and adequate volume.

[tblodg15]

There's a book on this topic
https://www.amazon.com/Barbell-Presc.../dp/B06Y4LXFCK
Written by Rip's friends Jon Sullivan (physician of emergency medicine) and Andy Baker (sports trainer who co-wrote Practical Programming)

It's primarily addressed at people older and more infirm than you OP but it does cover all "masters athletes" (ego boosting description for >35). You'll probably find nothing remarkable in it (wow!!! so exercise is good for you?) but it states the opinions...

* Strength loss and loss of type 2 fibres loss increases with age so it becomes increasingly important to strength train as you get older
* Volume recovery gets harder as you get older, so sensible-heavy is more important than chasing high volume
* The above means you're probably looking at a classic 5*5 approach or something like it, not GVT or some death-by-reps approach.
*Big barbell lifts
* Do some conditioning and GPP (but no real guidance given what or how much)
* Sensible bodyweight and sensible eating

No big surprises really!

Maybe it doesn’t contain any big surprises but I just ordered this book as well. I like collecting books on my favorite hobbies over the years and so far all of my fitness reading/research has been online. So I just ordered the Barbell Prescription and Starting Strength so I will have two books on Monday .

Thanks for the recommendation.

[ElrondHubbard]

Just ordered the book. Thanks.
I need to get a handle on volume. My elbows and shoulders are getting sore. Need to figure out my needed recovery and adequate volume.

That might be a good target for periodization. I recently got my volume up past 60k, and yes, the elbows especially were feeling it. I'm now at about 35 k, and cutting. I'll be (very) slowly working my way back up, but without a specific endpoint, since I'll be playing it by ear (or elbow).

Think of a gradually rising sawtooth graph of slow increases followed by backoffs over multi-week cycles.

[Wackyrig]

60k and 35k for what time frame?