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[treypescatorie]

I am 50 yrs old. I wave been working out since I was a kid. I stoped heavy trainng about 10 years ago (due to back problems most likely from heavy squats over the years). Since I cant run anymore due to pounding to my spine , I have been doing cardio walking on the treadmill and stair stepper. I am 5'9 and 200lbs. The cardio is not working. I started working out again thinking i'll loose more weight and getting in better shape with weights. My current routine goes like this. I work out for 1 hour working every body part. The big muscles I do 9 sets and the smaller ones like bicepts I do 6 reps. Its like circuit trainning but I work out to failure with very little time between sets. I do this 3 time per week mon,wed,fri. Any ideas would be appreciated. Thanks in advance.
Paul

My wife thought she would never squat or deadlift due to old knee and back injuries that had plagued her for over 20 years. I've helped her rehab them by using light squats and deadlifts, utilizing the 5x5 regimen and resetting the program when it starts to get too heavy and not working to the point of failure. Have you thought about doing these lifts lighter and working your way up to heavier weights or will this not work for you? It actually does for many...

For the cardio, give a tabata cycle routine a try on a recumbent bike...boost growth hormone levels, help the body heal, and help you get better results from all your workouts. There is a writeup about tabata cardio in the stickies.

My own training sounds similar to yours except I move from one lift to the next without rest between, I don't work to failure, and I do them in rounds...
for example:
5 rounds of
Squat x5 reps, bench x5 reps, Dips x5 reps Row x5 reps, Chin x5 reps

I never do small muscle isolation, just large 'full body' multi joint movements as they are more effective for training the whole body.

Just some ideas...maybe something in this will help ya out?

Hi Trey, you sound just like me, but i train around the injuries, lower back, knees, left arm and right shoulder, So im living evidence that it can work.
Im also 50 by the way.
Cardio i use indoor bike or cycle out if weather is good.
Squatting i use light iron high reps, shoulders i just grin and bare it.
Dont give up just re learn how you have to train, and remember the diet is like 80% of yr success

[treypescatorie]

Well I changed my routine about two months ago. Monday 16 sets back, 12 sets bicepts, wednesday 16 sets chest, 12 sets trys. Friday 12 sets legs, 16 sets of shoulders.. After each work out I use the elyptical for about 25 minutes.,I slill cant see my self doing squat with my degerenative arthritis, but maybe in the future I'll try with light reps. Its funny how muscle memory works, like I never left. Except for less testosterone and the gut . I cant help it , my wife is Italian and she feeds me well.

Mmmmm Italian food without the bread and pasta...perfect for a primal dieter like me.

Zucchini, sausages, squashes, tomatoes, olive oil, vinegar, beef...

What about just bodyweight squats? Even if that's all you can do, it's still an important exercise.

[Thunderchild]

Originally Posted by LiftGirl

What about just bodyweight squats? Even if that's all you can do, it's still an important exercise.

Good point!!