Hi all,
As a 51 year old male who goes to the gym regularly but flits between workouts I'm wondering how others train?
I'd describe myself as skinny fat being 5'10" and 12 1/2 stones, 25% body fat.
Would really appreciate any advice or workout examples that would suit me.
Thanks
Gazbut
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Thread: Over 50 training advice needed
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11-04-2019, 01:04 AM #1
Over 50 training advice needed
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11-04-2019, 01:11 AM #2
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1338185
I'm not quite there (48) but I can report that your training should be no different.
The only thing that might be worth noting is that some exercises can help with specific neck, shoulder, lower back/hip and knee problems.
Aside from following a routine that has properly balanced set of exercises (like Fierce 5), you might also add:
- overhead shrugs
- L flys
- hamstring curls
- hip abduction / adduction machine
Whatever you do, always train with maximum possible range of motion. Use smooth movement, never jerky, never cheat or use momentum. Swallow your pride and start with light weights if necessary.
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11-04-2019, 01:25 AM #3
25% of body fat is excessive for any age. It makes sense for you to lose weight at least up to 20-22% bf.
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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11-04-2019, 02:49 PM #4
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11-04-2019, 07:10 PM #5
I'm 54, my training that fits me is more Vince Gironda based. Not because I can't train heavy but I just grow better training lighter.
My current program is a condensed push pull split , done 3 days a week, ABA BAB etc.
Like Sunday A, Tuesday B, Thursday A, Sunday B, Tuesday A , Thursday B etc.
A
Bench, Laterals , Lying triceps, Standing calves
B
Squats, Rows, Shrugs, DB curls
I do 3x6 but with only 30 seconds rest between sets so the loads are lighter. I'm on week 11 of this, and so far have put a 1/2 inch on arms, and an inch on chest and thighs with no change in waist size. It's 'my' best way to train.Articles I've written for Weightrainer website
http://www.weightrainer.net/articles.html#Ron_Sowers
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Must read books
Enoka: Neuromechanics of Human Movement
Siff: Supertraining
Schoenfeld: Science and Development of Muscular Hypertrophy
Komi: Strength and Power in Sport
McRobert: Beyond Brawn
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11-04-2019, 11:23 PM #6
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1338185
Do a novice routine like one of the ones we recommend in the sticky threads at the top of the forum.
Don't worry about how much training experienced guys are doing because you have to increase your workload as you get more advanced - so it's not a good a idea to copy that. 3 days a week lifting will be fine for any novice. Do cardio if you want. Perhaps 10 mins after each training session - or 1 or 2 20-30 min sessions on another day. Cardio is optional, the main reason for doing it is health.
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11-05-2019, 03:52 AM #7
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