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50 years old

Drago

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at 50 year's old which training will be the best ?

before i trained always HD, style dorian and my body responded very well
now very heavy weight is not the best option.

i tried DC with good restult, maybe i can do more reps before rp ?

or more volume but it's difficult to be intense with lots of sets.

i'm lost... can someone help me.

picture dating 7 year's ago
 

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buck

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I am in the same boat. I can't train as heavy or as hard. But would like to put back on some of the muscle I have lost but i don't think that is likely to happen. But I keep searching.
 

Dens228

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I'm 53. I still go to failure, I just keep the lower end of the rep range above 8 and listen to my body more closely. I don't blast through little injuries, and when I need a short break I take it.

I do a 3 on 1 off split, all my workouts are under 45 minutes.
 

tenny

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high volume, progressive, rest pause, giant sets....

train for the PUMP....maximum blood volume....

most importantly.....is 100% intensity...

workouts should be no longer than 1 hour....(45 minutes is ideal)

:)

its actually a shame you haven't figured this out already...

:(
 

tenny

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I'm 53. I still go to failure, I just keep the lower end of the rep range above 8 and listen to my body more closely. I don't blast through little injuries, and when I need a short break I take it.

I do a 3 on 1 off split, all my workouts are under 45 minutes.

you get it my friend....!!!!

:cool:

:)
 

Capin

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I'm 57 here are how things have changed for me and I will use barbell bench press as an example.
In my 20s and 30s rep range was 9, 7, 5,5,5 sometimes 7,5,3,3,3 adding weight each set my bech was over 500lbs even though I trained for bodybuilding and not powerlifting anymore I still prefer to go heavy on the basic movents.
Nowadays it goes like this
Emty bar 30reps 135 x 20 225 x 15 315 x 10 405 x 8
Point being I warm up a lot b4 my all out heavy last set.
I have always tried to take the largest weight jumps between sets that I can which helps build strength which in turn builds mass.
Another example is legs I train calves first now then I pre-exhaust my legs with extensions & curls next is leg press I'll start with 4 plates on each side and do 40reps then add 2 plates each side for 25 to 30 reps so that's a 180lb weigh jump between sets I'll end up with 24 plates total for my last heavy working set of 8 to 10 reps
Then it's squats but I'm pretty fatigued by now so I can't go heavy.
So basically I warm up quite a lot which is something I would have never done years ago.
 

joe 2013

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30684520171015170008.jpg

61 years old , still train as hard as i can ...but no more heavy weights . lots of supersets , trisets , giant sets . try to Keep intensity to the max and my pause are are just enough for me to take a sip at my bcaas . each workout doesn't go longer than 30-35m
 

tenny

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30684520171015170008.jpg

61 years old , still train as hard as i can ...but no more heavy weights . lots of supersets , trisets , giant sets . try to Keep intensity to the max and my pause are are just enough for me to take a sip at my bcaas . each workout doesn't go longer than 30-35m

JOE GETS IT.......!!!!!!!

:)
 

Dens228

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it always does.....don't feel bad about it....

:eek:

Ha, I don't blame myself, I blame Weider from during the 70's and 80's.
 

buck

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high volume, progressive, rest pause, giant sets....

train for the PUMP....maximum blood volume....

most importantly.....is 100% intensity...

workouts should be no longer than 1 hour....(45 minutes is ideal)

:)

its actually a shame you haven't figured this out already...

:(

Those are all things that I have used for decades but now that I use half the weight I used to use they just aren't as effective as they used to be. I train each body part more often then I used to with only a few sets . So there is not as much recovery needed between workouts. And that has been a bit of a benefit.
 

rmtt

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With me, a lot is exercise selection. I may be planning one exercise that I did the previous week that felt good, but for some reason this week doesn't feel the same. If I hit on an exercise that feels great, I will kill it the entire workout sometimes. That and lower volume higher frequency work. It seems my CNS fatigues a lot quicker than my muscles tend to.

Sent from my LG-H871 using Tapatalk
 

Beti ona

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First basic exercise: squat, deadlift or press. 3-4 sets of 8 reps, 2-3 minutes rest beetwen series.

Then, complete with multiple series of exercises in machines and cables with breaks of 1 minute.

I would like to have: quads-hams-calves, chest-shoulder-triceps, back-rear shoulder-biceps.

A day train, a day of rest.
 

johnjuanb1

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I still do 2 hours of weight lifting and a half hour or more of cardio but I do very high volume with lots of drop sets, giant sets, super sets, high reps. I like tons of sets like Arnold and the 70’s guys did.
 

dale338

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I'm 50, I train all out! I know no other way. I'm the guy grunting, growling across that gym, that all the old ladies hate. I don't care. Until something breaks or my body clearly tells me it's time to slow down, I refuse. I do more warmup set, but lifting is like a spiritual thing to me and the intense training is like a drug. It keeps me young. The guys in their 20's at the gym are envious as train harder than most of them. I look at them like, I'd be ashamed to be outdone by an "old man" twice your age, get your ass in gear young grass hopper. LOL.

That said, I will sit down a drink a coffee between muscle groups. Like on Chest biceps days, I'll train chest to burn out, grab a coffee and relax for fifteen minutes before starting biceps. That has been my only real age related change thus far.
 

Drago

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Thank s gor the answer.

Buck how many sets per muscle ?

And how often
 

brutus69

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high volume, progressive, rest pause, giant sets....

train for the PUMP....maximum blood volume....

most importantly.....is 100% intensity...

workouts should be no longer than 1 hour....(45 minutes is ideal)

:)

its actually a shame you haven't figured this out already...

:(

sure.....cuz recovery is at it's peak when you're 50 years old.
 

tenny

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peak recovery is individual.....depends on ones health, and frequency....

3 days a week.....45 mintues a day.....IS PLENTY of time for a
senior citizen to recover....

in your older age....its all about maintaining....

:star-w:rs
 

dale338

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peak recovery is individual.....depends on ones health, and frequency....

3 days a week.....45 mintues a day.....IS PLENTY of time for a
senior citizen to recover....

in your older age....its all about maintaining....

:star-w:rs

50 ain't that old brother. Plenty of us still making solid gains around age 50 and beyond. :D I'll be old when my body says so, not a number.
 

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