#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.
- No banned substance or dirty bulk encouragement. No roidz or eating like absolute shit for gainz and calz sugggestions.
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@Kloi Falls spell the end. By the time they start to fall, they are so frail that they lack the recovery to heal.
Provided you don't go senile, the loss of the ability to get up from a squat is really what defines when your life as a man ends and your second childhood begins. If you can't get up you are basically fucked and have to be taken care of.
Balance is a big deal. I have a lot of older customers and everyone loses their balance at some point and then a stick is advisable on rough ground and no more ladders. Gosh I hope this comes late for me! I have spent my adult life working at height.
Whatever else you do, retain the ability to get up from a squat. Strength is the best protection and all the gym beasts should have this on their side, so long as the heart can take the load of all the extra weight they have piled on.
Read More@SeasonedRP Very much so. I completely agree. One has to read one's own body with how it responds to the stimulus and the volume. (This is why good coaches don't write big long plans for good people but give them ideas and see how they get on).
Ageing happens to all of us on roughly the same schedule. Good habits and genetics can delay it a bit and strength accrued pre aging is a great buffer to the observable effects. But we all have the same problems of attenuated responsiveness to stimuli and reduced capacity to recover on a fairly similar chronology. It is worth being aware of this while at the same time fighting tooth and nail to retain everything one can as long as one can (and some very cool old guys show us that that can be quite a long time).
@Kloi 1up for balance. I was reading papers about falls being big contributor to early problems as even (what youngsters consider) small injuries become problematic.
Another marker was not being able to get up from a squat without using hands.
"Prevent falls." Oh man, you're making me feel old
I served at the local Ma and Pop dinner in town for 3 years. Open since the 70s, original owner is still a regular type of place. The current owners met while working there in high-school. We have multiple generations of families coming in. A lot of regulars into their 80s. Still living on their own.
I can't count the number of 65+yo, we lost in that time frame to falls. They never heal right, if at all from the first one. Eventually falling again and again.
My balance is one thing I'd ideally like to take to my grave. Even my Uncle at that age, still lifting 3+ days a week, is starting to lose his balance.
@First-light These are good observations but it's important to keep in mind that work capacity is influenced by years of training and how that training is performed. An elite level 60 year old may well be able to handle significantly more volume than a less trained 25 year old.
@SeasonedRP I understand that the older guy is effectively caught in a fork. One one hand he recovers less effectively. On the other hand he also responds less well to the training stimulus -the number of genes whose expression is altered is much reduced. There are a number of studies on this in mice and men. Here is one such article. Its worth reading a few. www.sciencedirect.com/science/article/abs/pii/S0047637400001780
This means that as you age, you have to use your resources wisely. Some age earlier than others and in the end if you know your body, you should be able to pick up on when things change for you. In the late 40's there is usually the most pronounced change for men and things then carry on gradually declining until around retirement age mid 60's when you take another more pronounced dip.
Young guys only need a small stimulus to get gains and they recover fast. Its why young tradesmen who don't even do any sport or training usually look great on a construction site in summer with their tops off -work alone is enough stimulus, they can go out drinking after and still look great. When older tradesmen do not do any sport or training they look worse than office workers when they take their tops off in summer. The job is actually driving these guys down as they are not fit and can't recover from it. The stress usually makes them fat as well and they often live less long than desk jockeys.
There is no need to change things up until you see you need to. Then it becomes a case of making the stimulus felt enough yet not slamming yourself beyond your recovery ability. An extra set is said to sometimes be the answer but it will have to be lighter or less frequent or else it will push you too far into muscle damage to effectively recover in time for the next session.
I am not really a lifter, so I can't say the exact things lifters should do but the aging problem of poor recovery and poor stimulus response is the problem one needs to work around somehow.
Read MoreOne of you fuckers told me I probably wasn't eating enough
It was actually two of us fuckers; @bozza and me in this thread.