#JackedPact is a *pact* for getting *jacked* (Gainz, breh)
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No anti-gym/anti-lifting comments. Duh, if you're not here for #JackedPact GTFO (OFC you don't NEED to aim for "Jacked" follow your gym goals even if it's just losing weight).
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No time-wasters. REPEAT instances of "man so hard to go to gym breh like lol I'm just struggling man" or "I don't wanna go today" or never following through gonna get ban hammer.
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Advice must be solicited and knowledgeable. No unsolicited advice (food recipes are fine). Any advice given must be knowledgeable and credible. You should actually possess the gym progress and physique results that match your advice.
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Lifters over 40 are told that their training needs to be significantly different from that of younger lifters. The standard advice is to reduce the volume and frequency and up the intensity. So instead of squatting twice a week doing, say, a 5x5 routine, they might squat every 10 days doing one or two worksets with 90%+ of max.
Whatever the merits of that advice for others, I've been doing the complete opposite and making steady progress. I'm way past 40, but I do a squat or squat variation 3 times per week, bench press or bench press variation 4 times per week, and deadlift or deadlift variation 2 times per week. I use fairly high volume and do most worksets at around 80% of max, with the second most being in the 70-75% range. I've gone to 90% maybe twice in four months. I designed this routine based on a template I posted here a few months ago and on past experience with set/rep schemes that worked for me.
Maybe I'm an outlier, but I'm skeptical older lifters need to change much as long as diet and recovery are on point, and certainly not at the tender age of 40.
Read More@Kloi Don't really have an end goal as such, I'll just keep increasing the weight while keeping an eye on the mirror and hopefully we can put on some decent size over the next few months without gaining too much in the way of fat.
Currently about 90kg, I'm hoping to gain about 0.5kg/wk.
That should see me through until mid November, then I'm going to Vietnam for about a month, so I probably won't be training much during that time.
Once I'm back in mid-December, I can go full steam ahead until the spring.
Funnily enough my body isforcing me into that every other week My bad guys, I need to get my head out of linear progression. I can not expect to see extra reps of weight gains on the bar every gym session. I'm passed the point of muscle memory.
Looking at my sets for the past few months, I am hitting PRs but it's every other week, sometimes every third week.
While I do lose reps on the following session or two, the overall trend is still upwards. Just at a much slower rate than I was seeing in the past 7+ months.
@Kloi Don't go to failure on the push movements you mentioned. It's fine on curls and stuff but not on the big ones. I'd stick around 80% for doubles and triples, and up volume instead of weight for at least 4 weeks. On your work sets with the big 3 and OHP, you want to have a rep or two in the tank, maybe 3. I had probably 3 reps in the tank today when I did squat and bench. Instead of going crazy on a set, I did 6-8 sets of two at around 80%, then 4 sets of 3 at 75%, and I figured the 80% conservatively. These were really deep squats (which I'm not supposed to do, and paused benches). If an old dude like me can handle weight, you can too if you program it right.
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I'm only failing or regressing in push movement (bench, incline and OHP) while all my pulls and leg movements keep adding reps/weight. No lingering injury or pain.
It's been going on since June. Took some days completely off from lifting. Came back on a new routine. Got about five weeks in. Deload and back to something similar and again, after hitting a PR off the deload I'm losing reps.
Going to finish out this week, maybe run the routine one more week then I have a scheduled deload and I'm going to fuck around with rep ranges and amount of sets again.
@Kloi I never have this issue at my commercial gym. It might be because I am usually perspiring profusely, have very pronounced vascularity, and wear shirts that say things like "No Lives Matter," "Weak Things Break," "Vio-Lence," or that have threatening, sinister heavy metal imagery on them. Work on your look and wardrobe and people won't bother you.