T Nation

Old Guys Tips and Tweaks

Over 35 Lifter
#1

How about a thread from the VOICES of EXPERIENCE? Older gents, post some of the ‘rule of thumb’ training/nutrition/supps that have worked for you. I’ll start:

(1) do not take high blood pressure meds before taking SPIKE for AM workouts. For some reason, lisinopril (a common HBP med) blunts SPIKE. Take the med after your workout.

(2) sip a mix of half water and half juice during your workout. I have blood sugar issues and working out w/o carbs made me feel awful! A little apple juice in H20 solved that. Just make sure its not in a clear jug, in a commercial gym! :wink:

(3) circuit train. Muscle is now secondary to your heart muscle. Be lean, somewhat strong, and with a great ticker. Live to be 100!!

(4) eat anything you want one day per week. Dieting all the time sucks!!

Let’s hear it guys!

#2

OK, I’ll bite.

Don’t injure yourself, you dummy. You are no longer young so don’t act like the young idjits do. Leave the chest thumping to them. That does not mean you are through setting PR’s but PR’s, at least to me, are no longer a priority. We are in this for the long haul, you and me. Pace yourself. This is a marathon, not a sprint. In fact, if your work-out is sucking some day just quit and go home. Tomorrow is another day. Have a glass of red wine and watch Rippetoe’s DVD again.

Hire a personal trainer even if you think you know everything. Try something new. Lay off the squats, deadlifts, and 5x5 program for awhile and let some sweet young thing wear you out with a body weight routine for an hour. Buy a dozen lessons from her and pay up front. She needs the money and you will enjoy her company. Do everything she says and NEVER complain. Maybe your mobility and flexibility will improve. Then go back to the same old same old with renewed interest and intensity. Set a new PR.

Foam roll. Foam roll. Foam roll. Get your own damn foam roller and do it at home, too.

Treat yourself to a massage. It is not ghey. Especially with the hippy chick. Tell her you want it to hurt.

A big tub of hot water will cure almost anything.

Red wine.

Tadalafil.

#3

don’t stress over the details all the time, occasionally just go to the gym and fuck off, doing whatever you feel like doing, for FUN, remember that, FUN…its a good concept that somehow we lose when we grow up

#4

[quote]morepain wrote:
don’t stress over the details all the time, occasionally just go to the gym and fuck off, doing whatever you feel like doing, for FUN, remember that, FUN…its a good concept that somehow we lose when we grow up[/quote]

Yup.

To add to the list: Get your testosterone level checked, if over 50.

#5

Less is definitely more. I know this applies to youngin’s too, but always needs mentioning.

Being older doesn’t mean bad shoulders. Add cuff exercises as part of your warm up, push ups and/or closed chain exercises for stability and just don’t over do it.

#6

Go Read About Doug Hepburn’s training routines on the internet and then read and digest EThan Reeve’s recommendations @ www.afboard.com/forum/anafit-ezines/24946-anafit-ezine-vol-8-ethan-reeve-lost-episodes.html

Rewrite you training routines with Compound exercises Based on their philosophy and get that “Dad Strength” you should have. I agree, less is more and have some fun.

#7

Good advice so far, but don’t be afraid to push it too! I see so many older lifters putting zero effort in their lifts in the gym and think they are doing something. Same routines, same safe weights, day after day and they look the same as when the started. You need to push the envelope, whatever that envelope is for you. Hell use the old rule of thumb that if you can get 12 go up and if you can’t get 8 drop down…

I second Foam rolling, Mobility exercises, and self evaluation. Work on your weak points first!

#8

Watch what you eat. As an ectomorph 50 years ago I could eat anything and stay lean, fast forward to 65 if I look at a slice of cake I put on a kilo! Enjoy one day off but keep the other six strict. Cardio, foam rolling, mobility etc. You can’t stop getting old only slow it down!

#9

Flameout is my best friend…and what everyone else said sounds good too.