Tag Archives: strength
The ravages of time effect us all, it’s something none of us can deny.
Eventually the days of working all the hours under the sun followed by a hard night of partying and then getting up at the crack of dawn and crushing a workout can only last so long.
In the end the body says “Nope, just no.”
So why does this happen?
Let’s look at what we know:
– Hormonal profiles are less optimal
– Your ability to recover declines as you age
– Sleep becomes paramount
– Tolerance to alcohol, highly processed foods declines
– You can actually train harder as you age due to better and more mature/developed neurological connections that create more in-road each session (plus you might have made strength gains from your early days, hopefully)
– Basically you’re no spring chicken anymore
Some people think raging is a bad thing, it’s not, it’s simply a process of life however if you plan your training correctly you can make plenty of progress in your later years, and for some people even make the best progress they’ve ever made.
Personally I’ve had clients who go on to outdo themselves ten-fold from their youth because as an adult they possess the following quality that only come with time:
– Common sense
A typical younger version of yourself might train 5-6 days per week and hit a combination of weights/cardio, not a bad thing, however from experience the attitude of most is that of this “I’m maintaining what I’ve got.” whereas as you age the attitude becomes “I’m looking to become stronger and improve what I have to prevent further decline.” – obviously note true for everyone, just most people.
As youths we truly are ignorant and take what we have for granted. If we had known that the foundations we lay in the early years will serve use to help keep our youth for longer more people would put in a conscious effort to train for strength/progress rather than just aesthetics and maintaining what we have.
^^ Always train for strength, performance and progress, that’s the bottom line. If you do aesthetics will come regardless of age.
Below is a winning formula I have used for people over the age of 40 who have become more invested mentally in their training.
– Train 2-4 times per week (more isn’t necessary)
– Focus on strengthening your posterior chain
– Focus on stretching your anterior chain
– 2-6 movements per session is great
– Conditioning is important (use 1 session to hit CV 80%+ HRR)
– Lower reps with more sets trumps all
– Average intensity will be around 80% 1RM
– 2-3 weeks of hard training followed by 1 week easy is king
– Take 4 total rest weeks of a year (12 week mesocycles)
– Food is fuel, eat mostly whole foods
– Enjoy life, if you want to eat loose do it, just don’t go nuts to often
If you’re new to lifting I advise you hire a coach to help you with the below. Kettlebells are a great tool, however they require practice so leave your ego at the door, focus on longevity.
You’ll improve strength/conditioning/mobility/flexibility with kettlebells, they’re the perfect tool as we find ourselves hitting the later years. If you have never used them I suggest hiring a coach to help teach you their ways.
It’s safe to say there are some people in the gym who go above and beyond when it comes to pushing through the burn, a true sign of mental toughness.
Density training has humbled many, myself included.
This is a nice little method of training if you’re short on time and have a hectic schedule.
There are several forms of this, the one we are looking it will help enhance the following elements of your fitness:
- Base Strength
- Strength Endurance
- Muscle Mass
- Body Composition (strip fat)
- Mental Strength
Another added benefit is how this style of training will help you save time and even improve your form – I advise you stop a set of form breaks down, even if it fell short, after all, safety comes first and you can always build strength over time, there’s no rush.
Here is what to do:
- Train 2-7 days per week (yep, you can do 7days if you wish, I wouldn’t, but you could)
- Ramp to a top weight and base the density set off of a % of top ramp (50-70% is good) – go lighter than you think at first
- Complete as many reps as possible in the given time limit
- Progression comes in the form of adding weight once you can perform consistent reps without stopping in the time limit
You will be using 5min sets.
Yep, after you’ve warmed up, you do 5min of solid reps with a given exercise, no letting go of the bar, db, kettlebell or kit you’re using, just a brief rest pause in the lockout/rack position.
For this method to work well 2-3 exercise per session are good, any more and you may run into problems. I would also not advise doing this with deadlifts, just train those normally.
Here are some suggestions of movements to use:
- Squat (rest in lock out, goes for front/back squat)
- Press (bench – rest in lockout, overhead – rest in rack position, dips – rest in lockout)
- Pull/Chin Up (rest in dead hang)
- Curls (rest at bottom of curl)
- Farmers Walk/Loaded Carry (good luck finding a rest position that doesn’t involve putting it down)
- Turkish Get Ups – 1 set each arm
The loading will be as above, the time limit will be a nice simple 5min, be sure to note down the reps you achieve. Typically hitting around 35-50 means you’re good to go up in weight, depending on the exercise I’d aim for 50 personally.
The layout of a session might be like this:
- A1 – Ramp on squat to heavy 1-5, drop weight to 60% of top ramp for 1x5min density set
- B1 – Ramp on press to heavy 1-5, drop weight to 60% of top ramp for 1x5min density set
- C1 – Chins 1x5min density set* Optional
Remember to hit the full body over the week of your training.
If you trained 2 days you’d have 3 exercises per day that you can pick from the examples written above.
5min doesn’t seem like a long time, however it will test you both mentally and physically.