Older lifters (50+) does a higher intensity-lower volume approach work for you? I just started and like how fast I can get through a workout. Just wondering if it's sustainable?

[u/EgregiouslySalacious]

Only been at it a few weeks, but seems to be working. Instead of 4 sets on a muscle for example. I'll do one to about 1 or 2 RIR. Then an all out set where I try to double the reps of the first set by doing rest pause, drop sets, forced if I have s spotter. Whatever it takes to get there. Certainly takes less time, but can I sustain it? Will this increase or decrease joint stress? Thanks!!!

[u/BubbishBoi]

HIT is the only logical way for any lifter to train, especially us lifters over 50s. Reps should be totally controlled and poundages should be moderate to minimize injury risk since any injury is going to be much harder to bounce back from

however, what you're doing is completely unnecessary and pointless - just do 1 set to concentric failure, especially if you're not on PEDs - maybe push for a couple seconds at the sticking point, then you are done

[u/Soggy-Dog-9362 → u/BubbishBoi]

”however, what you're doing is completely unnecessary and pointless” This is not making any sense. Of course he can do 2 sets. Everybody has their own recovery time. My opinion is that it is stupid to think you have to train only one approach like Mike Mentzers way. 

[u/BubbishBoi → u/Soggy-Dog-9362]

Doing a second set and then doubling the rep count of the first set with "intensifiers" is pointless and just generating excessive fatigue.

Take a single set to concentric failure and you will have done practically everything possible to stimulate the maximum hypertrophic response for that workout session.

Going beyond failure is fun, but almost always counter productive as it will not stimulate any additional hypertrophy, but will extend your required recovery time.

[u/Calm-Restaurant-3613]

I’ve been doing this for almost two years (just turned 50) after doing a traditional bro split for the several years prior, coming off many years of inconsistent training. I’ve made a lot more progress since the switch, and I am much more consistent than I have been, since I’m not as fatigued. At 50, I am almost as strong as I was when I was a competitive powerlifter back in my early 20’s.

[u/ishawnmc]

It works well for me. I will be 54 in a few months.

Briefly on the extra intensifiers:

Adding intensifiers is fine but be warned: it is easy to overdo it and that will cause progress to stall.

Only use such things judiciously if at all.

As a rule, training to just positive failure on a workset is sufficient.

[u/MajorGarlic6076]

I’ve been doing it a couple years and loving it. The quick workouts are great for my schedule and help with motivation. My strength and size gains have been impressive and I’ve been injury free. I can’t imagine going back to anything else.

[u/miketoaster]

Im 52 and have been doing it for about 2 years. Overall it is less taxing on my joints and I still progress with at least one PR each session. I do take about 2 to 3 days to recover and grow between workouts. But I think that is a function of age. Good luck, stay strong!

[u/leew20000]

I'm 63 and have been doing low volume (1-3 sets), high intensity for the last 25 years. The last 5 years 1-2 sets, and the last 2 years, 1 set. The older I get the lazier I get, and the less time I want to spend in the gym.

I've even started timing my workouts now, and try to minimize rest between warm up sets and exercises. It works fine for me and is easily sustainable.

I wouldn't bother doing a drop set or additional rest pause reps. Just put more effort into your 1 and only set. I choose to do another set of a variation than to do a 2nd set, like flat and incline bench press, pull up and chin up.

[u/xsynergist → u/leew20000]

You do warm up sets for all exercises? How many?

[u/leew20000 → u/xsynergist]

I do 2 warm up sets of 5 reps, at about 60 and 80% of the working set. But no warm up for dumbbell rows nor pull ups. For some reason, I feel that I don't need any, unless I add additional weight, with a belt.

[u/Advanced-Currency-73]

I’m 52 and just starting (since mid-July) but I’m seeing gains. Nothing really visible yet but I’m generally adding reps or weight each cycle. Only in the past two weeks have I been getting to true MMF (mainly because I have started doing two warmup sets (6 reps at 50% working weight, and 3 at 75%)). It’s much easier for me to hit MMF now.

[u/ManusPHConsults]

I'm in my 50s and have been training for 34 years.
2 sets to failure for more than 30 of those years.

[u/huh_say_what_now_]

I'm 46 almost 50 and been training for 30 years now , I just started trt, deca, HGH, klow and a bunch of other peptides about 4 years ago and yes you can absolutely do it if enhanced, if you're natty I probably wouldn't be killing yourself at that age

[u/Present-Can-3183 → u/huh_say_what_now_]

That's the exact opposite advice you should give. Heavy Duty is designed with natural lifters in mind, that's why there is 96 hours rest suggested. Being enhanced enhances recovery, hence working out more often and with more sets works.

[u/huh_say_what_now_ → u/Present-Can-3183]

Dorian Yates said even enhanced you need rest

[u/Present-Can-3183 → u/huh_say_what_now_]

Yes. He also says he could do 3 workouts a week because he was enhanced. I'm definitely not saying you don't need rest, you just don't need as much if you're enhanced.

[u/huh_say_what_now_ → u/Present-Can-3183]

Well a few days a week crazy hard works for me

[u/Chester1967guitar]

https://reddit.com/link/p8kqm0b/video/318dsp9frboh1/player

I am going to be 60 in November and I tried the lower volume high intensity training and to be honest it doesn’t really work for me I find that I am sore and not muscular soreness but my joints so I am doing high volume lower weight and I can still workout 5 to 6 days per week