Greetings, and what is your workout?

robrus1051 · 07-Apr-11, 09:34 PM

I'm so glad to see a section to taining over 40. Much that is written about fitness and bodybuilding is really geared towards guys in their late teens to mid 20's. It changes with age. A guy in his 50's, like me, can't train like that anymore. A big factor is recouperation time.

My current workouts are alternating between between stability straps and resistance tubes. The stability system I'm using is Lifeline's Jungle Gym. The resistance tubes are Lifeline's TNT cables and Bodylastics. I also like Lifeline's chest expander system.

Every workout starts out with a warm up that includes light calesthenics, like running in place, jumping jacks, lunges. I finish workouts with stretches. I think it's best stretching warm muscles.

M-W-F Jungle Gym
2 circuits of 12-15 reps with 1 min. rest between circuits
push ups
assisted chin ups
chest flies
body rows
triceps extensions
squats

T-Th-S cables
Lifeline's TNT cables for this, it's Jon Hind's TNT in 20 workout, 2 circuits of 12-17 reps, the aim is to hit 20 reps.
squat to shoulder press
back rows
sky punches
fighter curls
squat to chest press
log lifts
shot puts
back extensions

Both workouts are a good mix of whole body exercises and push/pull work.

08-Apr-11, 11:52 AM

Im 50 and train just as hard as most 30yr olds so never think you cant.
We just groan more lol

robrus1051 · 08-Apr-11, 12:23 PM

Two of my nephews were visiting one day and I was showing them how the Jungle Gym and resistance tubes work. I don't know if they were impressed with how versitile the equipment is, or the fact that I can actually use them.

seraphyne1 · 08-Apr-11, 02:10 PM

Or maybe they were wondering how to control the playstation or the wii with these things.

10-Apr-11, 10:31 AM

Probably with the fact that you actually use them.

An interesting workout routine you've got going there...Interested in following along and seeing what it does for you. Why not start a training journal and log your workouts and results here at DF? It's a great way to keep up with what you've done, where you are now, and where you want to be...and keep yourself moving in the right direction.

What's our own workouts? Well, we all have somewhat different approaches. My own is always a variant of Starr's 5x5 with a CrossFit inspired method of following it, with some bodyweight metabolic conditioning work added to most workouts. I keep them simple, short, and brutal ... but not super heavy all the time though. For example, if I'm doing heavy deads and clean and press....I'll warm up for them with light squat and bench. It's a mix of what things from bodybuilding, crossfit conditioning, olympic lifting, and powerlifting are best for me, my body, and my ability.

ChicagoFM · 11-Mar-12, 10:55 AM

This is an excellent topic. I'm 41 and I try to stick to a 6 day a week workout, but if I can only get in 5x, I'm fine with that. Speaking for myself, it helps me to train 1 body part a week. So back and legs are generally once a week. Chest/arms/shoulders are twice a week. As long as I keep my diet and cardio consistant, I find this works pretty well for me. I'm lucky because I've been working out for 20 yrs, so I got a good head start. Anyone can benefit from working out, no matter what age.

Thunderchild · 05-Jun-12, 10:52 AM

I am back to OLAD!! One Lift A Day. Work great for me. MWF=Upper Body. T,TH,S=Lower Body.

robrus1051 · 05-Jun-12, 03:57 PM

For the past 5 years or so I have usually changed workouts about every 3 months. I fell in love with a chest expander workout by Reg Park and used it a lot with other elastics for leg work for a full body workout. They were done 3 times a week.

Presently I'm doing a M-W-F bodyweight workout. I use a Jungle Gym, perfect push up handles, and Lifeline TNT cables. 3 circuits push ups, body rows and squats. I'm also doing a shoulder routine with 5 lb. dumbbells. It's one Stew Smith has on the Military.com exercise section. It's been helping with a shoulder injury. I think he calls it the Ultimate Shoulder Workout, or something like that.

On T & Th I do a push/pull pyramid workout with the TNT cables. I have found that at 60 I can't do workouts like I did at 40 or 50. Steve Reeves is the only person I found who actually addresses working out for guys over 50 in his book "Building the Classic Physique Naturally". Although I'm more into fitness than bodybuilding, I think he is pretty much right on. When I was trying to do things like I did at 40 I found myself over training, and more prone to injury.