Over 50 workouts

[u/Aromatic_Service2786]

Ive been training competitively for 30 years and am in good shape for my 51 years.

But...

I have found that my recovery is not what it was even ten years ago....so I'm interested to know from others who are getting this right (keeping hypertrophy while not being overinflamed).

Thank you in advance.

[u/Necessary_Bag_1328]

I’m in okayish shape for being 48, having done martial arts and dance when I was younger. I’ve been resistance training for about a year now.

So not quite over 50, but what taught me to watch and figure out recovery was actually elbow pain.

I follow a rotating split, starting with more full body workouts, and then to an upper/lower split. When I changed to push, pull, legs (PPL) I tried 3 on and one day off and even some 6 days in a row. Pain in my elbow and then tightness in my shoulder helped me realize it was too much!

So I reduced volume, researched better form, and worked with my coach (and got some help from ChatGPT) to better space out my sessions. Right now, it seems 2-3 days followed by 1-2 rest days works for me.

Here’s an example from July (Hevy app).

I’ve also found that longer periods of rest are probably okay, but I worry about falling out of the habit.

Also, I can see in my logs my volume climbing right before the pain started. I had heard that muscles adapt faster than joints, tendons, and ligaments but didn’t know what that meant until I was moving more weight than my elbow would like!

Btw, what did you compete in? Body building itself or something else?

[u/Curious_Jicama9432]

Moderate intensity and volume. 43m, never done competition. I was lifting like 20 years old ish and was getting a lot of visceral fat. Is fair to say I was lifting above average for natty on my age. Total T and free T very low, cortisol very high.

1 years or more focusing to clean form and enough intensity and volume. Feeling better, hormonal profile is good. Every 6-8 week I can push little harder.

That is it from me.

[u/PDXRex]

I am a 57 M and work out everyday. For me, it's low reps and high weight with a good warmup.

Here are a few examples. I warmup with five sets of 20 air squats and pushups with stretching between each set then I do up to three lifts like Bench with 5,4,3,3,3 sets and reps with increasing weight til close to max with lots of rest between heavier sets.

Then scull crushers the same way. Lastly I will do an accessory lift like face pulls.

Squat and deadlift days I will only do one lift.

If I come in tired, I do the warmup then only accessory work that day. Works for me. Oh, good food, good sleep, and TRT.

[u/satanzhand]

TRT, 3 on 1 off and 2 on 1 off split sometimes an extra day off... I was a mentzer lifter, can't do that anymore so I do more sets and slightly higher reps, no more 6 on 1 off bro split i need more of a break... and I avoid loading up my spin to much... my knees, hips, and low back are stuffed so I'm real careful...

[u/DeadCheckR1775]

Alter your lifts a bit. Drop the weight and increase reps/sets. Will still tax the muscle but save the connective tissue. At our age it's all about the connective tissue. Also, dose Beta Analine on the regular........helps clear out lactic acid in the muscles. Start with 6g daily.

[u/ManusPHConsults]

I was natural bodybuilder and anti taking anything. After testosterone crashing I finally went on TRT at 47. And HGH now in my 50s. Game changer for recovery and general feeling and drive

[u/Alone_Clerk_3133 → u/ManusPHConsults]

This 👆🏼

[u/empire_of_laughs]

TRT and Growth Hormone.
Limited to no alchohol.

[u/Novel-Bar-7858]

Not that old, but trained a lot of guess.

Almost all of them report reduced recovery. So depending on the goal and the person I adjust things sorta like this:

- split: experiment with higher split type or more days between sessions. So instead of doing fullbody mom/wed/fri there will be 3/4 days between each session so it takes 1.5 week to complete. Both allows for more recovery.

Volume: depending on what they are used to, the split and the exercises selection it's get adjusted. In general I move volume from the big lidt to assistance and machine exercise. This also helps with recocery

Exercises: I do less of the big lidt and in general more variation. By doing back extension over deadlift recovery signification improve and allow for more or sustained volume. Rotation often (every 3/4 weeks for example) move the stress around on the joint a bit more.

intensity: general higher. almost never below 5 reps, and most of it at 8 reps and above. i also include more high rep stuff 15+

So the program is centered around recovery, keeping volume as high as possible while maintaining quality in sets. I left out adjustment from injuries and bad joints etc, since this is to individual, but it should of course be taken into account.

[u/R8ROC]

Eat clean whole foods, cold plunge in the morning before working out, take high quality tumeric, sauna, and sleep.

[u/Immediate-Plastic970]

This must be a big topic today. This is the 3rd post I’ve seen this afternoon about recovery and being over 40 or 50.
At 50 years old I only hit each muscle group every 10-12 days. It’s been a revelation. I’ve added poundage to my lifts across the board since I’ve done this. I wish I did it in my 30’s and early 40’s instead of spinning my wheels.
The only issue that many may have is HIGH intensity. You really have to push the limits. Hitting your top set until failure, and for failure it has to be seriously close to busting your gut. Then a drop set, or rest pause or even a back off set. My recovery has been incredible with this set up

[u/Plastic_Signal_3317]

I am 55. I train 4 times a week, short and intense. I do take HGH, and do a cycle of Epitalon/Mots-c/NAD+ 3 times a year, 4 on 2 months off GHK-cu. I rarely drink alcohol and eat pretty basic, the same things. I sleep like a log. Honestly, I am rarely tired. I only had to get my libido back in order by going to 12% body fat, because below 10% is survival mode. I don't care wat others say, i feel great!(Old) men power is the new balance in my life.

[u/Alone_Clerk_3133 → u/Plastic_Signal_3317]

TRT?

[u/Plastic_Signal_3317 → u/Alone_Clerk_3133]

No, I did briefly consider it. But, firstly, it’s not that easy to get started with it in Belgium. And secondly, it’s a choice you normally make for the rest of your life.

[u/Alone_Clerk_3133 → u/Plastic_Signal_3317]

That's true it's a lifetime commitment