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Whats next

Sacario

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Sep 15, 2021
Messages
74
Wondering from the guys what you moved onto training wise when adding weight isn't an option. I've been doing a fortitude style training for 4 weeks now and all ready getting severe nerve or tendon pain throughout my arms lifting heavy weight for 6 to 10 reps.

Turned 40 this year and everytime I go back to progressive overload training with heavy weights I keep getting this pain. I'd still like to put on a little more size before I maintain but not sure on how I can go about it without such heavy loads. Love the routine but wonder if i can work in the 12 to 15 range.

For example these where some of the lifts I chose. Granted I'm only 5ft 6in 195lbs.

Leg Press 24 plates for 10
Squat machine 12 plates for 10
Stiff leg DB 125s for 12
Leg ext. Whole stack for 24
Smith Incline. 6 plates for 8
Smith shoulder 4 plates and 25s for 8
Db press 125s for 10
Lat pulldown. 10 plates for 6
 

Cerberus777

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May 14, 2008
Messages
4,265
Once you've been at it for a while, progression is progression. One more rep or 5 more lbs at 15 reps isn't much different than 8reps. But it's harder to push to failure on 15 reps. So it's not ideal for beginners. At 40 I had to move up my rep range, and still making progress. You've earned it you're lifting heavy. You still will be with a higher rep range.
 

alfresco

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Jul 29, 2006
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3,472
Lots of options.....

Super sets
High reps low weight
Cluster sets
Negatives
Add chains or bands to the bar
Pause reps
👍

+

Pre-exhaust (my fave)
Slower speed of movement
Less rest between sets
Faster pace between exercises
Hold contraction longer
Stretching
Fewer sets
More rest days

Do not do any movement that gives you pain!
 

Sacario

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Sep 15, 2021
Messages
74
Appreciate it. I do incorporate most of these on my MR days. I think I'll up the rep range and make one day a rest pause day and the other add in different techniques.
 

qbkilla

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Apr 20, 2009
Messages
5,094
I'd up to 12-15 15-20 for some muscles potentially, consider rest pause 20-30 range, etc. Me personally wouldn't do high volume, just don't have time and not motivated to lift it I'm chasing volume.
 

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