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Fitness Over 40 Come and share your experiences with getting and staying in shape over the age of 40. Younger members can also pick up tips and get help from more experienced members.

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Old 08-Mar-10, 07:24 PM   #1
.V.
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Over 40 workout adaptations.

Being over 40 does at times require remembering that we aren't 20 anymore and workouts have to be adapted accordingly. Lately it's adding in some body weight work with higher volume instead of lower volume heavy barbell work

We are still doing the quasi-PL routine 5x5 (strength specific training, but not a modern PL workout). Squat, deadlift, OHP and bench press are still done 5x5 going heavier every week. However pendalay rows had been dropped in favor of using cable rows. Now those have been dropped for bodyweight reverse rows. Doing 3 sets to failure.

This is actually harder and seems to be giving a better upper back workout, but it takes the low back risk completely out of the equation.

Another change is doing reverse crunches instead of kneeling cable crunches with weight. Again, training is to failure for 3 sets. Takes the low back risk out of the equation once again.

I'm hoping that by not stressing it on some of the other work the lower back will be fresh and rested more for squats and deadlifts.

Another bodyweight addition is pullups instead of lat pulls. These are quite a bit harder, but can be done without a gym and when no equipment is available. Once again, 3 sets to failure.

Pushups are added for another chest workout on wed, and this should add more tricep work too. Again, doing 3 sets to failure.

Although these are exercises I'd give to a beginner until they get strong enough to do "real" 5x5, they are a nice change from doing the same thing for quite some time now. And hopefully they will give the joints a break.

With the higher volume bodyweight work, I don't think the biceps or triceps will need anything extra at all, so there will be no direct arm work for at least the next 8-10 weeks. If results are like I think they will be...there will be none ever again.

Direct arm work was the cause of my tendonitis, so dropping it completely will be hopefully good for healing it up. And once it's healed, hopefully I'll have the good sense not to push for 135lb skull crushers again and bring it back... as I seem to keep doing.
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Old 09-Mar-10, 03:58 PM   #2
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I think this could be a useful idea for us young'uns too. I've been thinking of making one of my lifting days each week a bodyweight/endurance day, substituting bodyweight alternative exercises in for the weight-lifting exercises.

What would you sub in for OHP?
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Old 09-Mar-10, 05:38 PM   #3
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I think this could be a useful idea for us young'uns too. I've been thinking of making one of my lifting days each week a bodyweight/endurance day, substituting bodyweight alternative exercises in for the weight-lifting exercises.

What would you sub in for OHP?
I haven't figured that one out. Some do handstand pushups...but that would be quite a bit heavier and more stressful on the body than the overhead press. The only thing I might do differently would be to change to a real clean and jerk to make it a full body movement rather than just a shoulder/tricep lift.
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Old 09-Mar-10, 11:46 PM   #4
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135lbs skull crushers thats some serious poundage for such an isolated movment.

I agree with lift girl. anyone working out frequently should have should have lower intensity workout sesions regardless of age, although i'm sure it is more important for the average 40 + year old.
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Old 10-Mar-10, 10:56 AM   #5
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I haven't figured that one out. Some do handstand pushups...but that would be quite a bit heavier and more stressful on the body than the overhead press. The only thing I might do differently would be to change to a real clean and jerk to make it a full body movement rather than just a shoulder/tricep lift.
Handstand pushups did occur to me, but I am a 115lb weakling, so I'm not sure if I can do them at all, and if I can, they'll be quite difficult.

edit: Just found this http://www.exrx.net/WeightExercises/...PikePress.html on exrx.net. Looks easier than the handstand pushup. I've never tried (or even heard of) this exercise before. Anybody ever tried this?

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Old 10-Mar-10, 09:22 PM   #6
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Although these are exercises I'd give to a beginner until they get strong enough to do "real" 5x5, they are a nice change from doing the same thing for quite some time now. And hopefully they will give the joints a break.
That's good thinking. I've noticed that a lot of over 40-50 y.o. types post mostly about joint and flexibility problems that hold them back or require fixing. I don't think there is any way to avoid problems with age when someone consistently trains but it requires more thought and planning to manage through it.

I don't think going heavy on skull crushers are ever worth the tendonitis risk (and nose breaks) in the long run.

Quote:
Just found this http://www.exrx.net/WeightExercises/...PikePress.html on exrx.net. Looks easier than the handstand pushup. I've never tried (or even heard of) this exercise before. Anybody ever tried this?
I have. I don't like that setup though. I'd choose paralettes (sp) to hold onto and feet on a box. We'd just do them with feet elevated, it is safer than shown. The idea is to get the hips up over the shoulders. It is a good progression to doing HSPU against a wall.

If you want to do HSPUs start by practicing your handstand holds against a wall. Once you can hold for 30-60 sec., try piling books or cushions under your head and lower down to them and press up.
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Old 11-Mar-10, 08:14 AM   #7
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I'd love to see adaptations others have made posted up to keep the training going, and keep it safe & productive...
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Old 12-Mar-10, 02:03 PM   #8
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I have. I don't like that setup though. I'd choose paralettes (sp) to hold onto and feet on a box. We'd just do them with feet elevated, it is safer than shown. The idea is to get the hips up over the shoulders. It is a good progression to doing HSPU against a wall.
I tried it last night. Wow, am I sore today! I did it with two benches like in the video. I'm not sure it would be good for an absolute beginner to resistance training as it required quite a bit of ab stabilization, but for an experienced lifter who wants to try something different, I'd definitely recommend it. It's harder than it looks, though; I could only complete a few reps.
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Old 22-Dec-16, 08:11 AM   #9
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