Volume or intensity for older lifters. Show Printable Version; 08-14-2017, 08:45 AM #71.
Volume or intensity for older lifters. However, there is a catch.
Volume or intensity for older lifters Some guys can do high volume, others not Listen to Ep 153: Volume Vs. Centrisida says: November 15, 2020 at 08:24. Posted on: Sun, 01/14/2018 - 08:08 Regulate Volume and Intensity. Show Printable Version; 12-18-2017, 02:44 PM #1. Just because you’re older doesn’t mean the “big” exercises like Between serious volume or intensity “blocks,” skip the heavy barbell work for dumbbells or single-leg First off, if I’m wrong about anything here, let me know. Volume vs Intensity isn't necessarily one or the other is for growth, they both are. Low volume, high intensity is the ticket for me. And guess what? If you can lift more weight for 10 reps than you used to, that means you're stronger. Yet, exercise scientists and fitness influencers who couldn’t match their results in a thousand lifetimes still line up to critique their methods. g. Percentages, When to Deload, Training for Older Lifters, and More – Absolute Strength Podcast Ep. 46, 105kg comp weight but walk around in the low 220s. J. I still drastically cut volume and most of the time frequency as well. View Profile View Forum Posts Member Join Date May 2013 Location Austin, TX Posts 630. 190+ heart rates and the superman abilities that come with them just aren't possible any Then I realize that I don't really want to keep up that intensity and I go back to my moderate workouts which keep me How to intelligently balance volume and intensity in strength training to get maximum Learning how to lift as part of his conditioning for Jr. That's kind of the point. https: Classically, this type of trainee is an older person and the typical suggestion is to train less frequently, use less volume, and to use higher intensity work sets in order to incrementally increase stress. Meshuggah. Sure, the top bodybuilders and powerlifters may do a lot more—and hey, good for them—but I'm more interested in the millions of lifters who will probably never set foot onstage, but want to look great, spend time with their family, and still feel like they accomplished My experience, which is just based on coaching a few Olympic lifters who were in the 40-60 age range and did well, is that if you are older but still want to be strong at a certain thing, like OL, but I suppose it could be discuss or bench press, or whatever, is to do that activity a couple of times a week for a fairly low volume, but as much intensity as they can safely Texas Method for older lifters? You can use the texas method, but from experience coaching masters lifters I would recommend starting with a lower weekly volume. You're doing a weight that you fail at after 5 reps. 153. But how much does each athlete need? Well that varies a lot by the individual, so the recommendations I'll make here should generally be looked at through a "conceptual lens" rather than a prescription for. There are a lot of older men on TRT (legal low dose steroids), and they are disproportionately going to be lifters. It feels very much like the phrases "intensity Once you get your food & sleep hygiene in check, training wise you might be able to up the intensity a bit but for now just lift. The Big Lifts. Maybe you are not getting sufficient intensity in the volume focuses routines. That means if you’re going to do high volume it’s best to find the sweat spot to where hypertrophy begins, make a note of it, and end the session before too much damage is done. davidM. High-intensity example: Doing 5 reps of deadlifts before failing would mean your intensity is very high. 0 which has mesocycles ending in 1RM's every 6 weeks. A natural lifter can’t train like a steroid user and expect to get good results. Therefore, it appears that there is an upper threshold for ST volume in older individuals still have to be confirmed. In this episode, I answer questions submitted from Instagram and my newsletter subscribers. Volume is the driver no. What kinds of goals should an older lifter set, and how should they (generally) be modified as one gets older? I know the emphasis that you put on gainzzz, but as a person who is soon to turn 60, I’m wondering how much longer I can push for those weekly (or so) increases in weight, either in terms of volume or intensity. Sit b Intensity should be fairly intense for strength. His "commando" routine will build huge amounts of muscle. For increasing maximal strength and power, high intensity lifts are beneficial. benefit of this is you get more technical practise at x weight than progressing purely through weight, but downside is that the later sets can still be shit when you're tired. The idea that older guys are sensitive to volume at least rings true to a degree. The thing is, I'm not looking for the general stuff, like how to not be fat and lazy, I'm looking for a page catered towards helping you be the best you can be at my age. 4 (but sometimes I may combine exercises, so it may go over "4"). I do a low-volume and high-intensity split, but I begin my push day with a bench press, pull day with a deadlift, and leg day with squats. You may have heard the phrase that older folks Prioritizing intensity for older lifters means you reduce volume before intensity: so if you can't do 5 triples, you go to 3 triples, instead of 3x5, to keep the weight heavy. Frequency. Periodization involves cycling through different phases of training that manipulate variables such as volume, intensity, and frequency over time. I’m also thinking this In PP3 you describe a post-novice routine for older lifters, then mention that the Texas Method is too aggressive. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the Periodization in high volume training involves breaking down a training program into smaller, progressive stages with varying phases of volume and intensity. 11, 143–147. Volume training (such as the Russian or Soviet Squat routine) should be modified so it does not entail multiple sets in excess of 80%; reps When it comes to training for older lifters, these three rules will guide you to having huge amounts of success while also staying pain free. Arnold Schwarzenegger is the most famous of the high volume trainers (and a very successful bodybuilder), but if you look at the photos of him lifting, it is anything but intense. You're no longer a lifting beginner and definitely no spring chicken so you'll need to start figuring out a different program. More experienced and older lifters may need more frequent deloads — every 4 to 6 weeks. Should older lifters train the same as younger lifters? The answer is no, and here are 6 things you can do to design better programs for the 40-plus lifter. Explore quizzes and practice tests created by teachers and students or create one from your course material. volume progression step loading is another means to increase athlete loading, even if intensity is not pushed. Which of the following systems and functions is largely unaffected by micro-gravity de-training? neurocognitive. About Quizlet; How Quizlet works; Volume and Intensity Deload Session Example. On the flipside, if you are able to do a high volume Can anyone suggest any good Facebook pages, websites, or even Youtube pages catered for older men, like 45 and over. For volume, IT DEPENDS ON THE LIFTER. The 10 Most Overrated Exercises For Muscle Growth. It is hilarious as an older lifter how history is repeating itself. The intermediate program uses heavy light and medium (HLM) workouts over 3 days, a heavy medium workout over 2 days or a split system over 4 days to spread the training load over a week. Intensity usually refers to # of reps. You only need one exercise per muscle group and three total sets: two sets of moderate intensity to get ready, 3. Study with Quizlet and memorize flashcards containing terms like As training volume or intensity continues to increase from normal,, highly trained, experienced weight lifters. One of the big debates in strength training is whether or not A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. For older lifters, it will take less volume to reach the same amount of fatigue. ) The One of the most difficult tasks for an intermediate or advanced lifter is the management of training volume. That is a benefit of spreading your volume throughout the week, you get to train a muscle more frequently, giving it a higher rate of stimulus, while also being able to get to higher volume without being THAT sore, like bro split sore The best way is try 6 months of high volume/moderate weight and 6 months of low volume/heavy weight and see which method you get the most muscle and strength gains. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Reply; reply; Mike Jones. e6306. My only achievement from this training was somewhat increased strength and elbow and knee tendonitis together with joints pain. We also call it the "volume of work. I know that intensity is better for muscle growth than volume, however is what happens if I combine high volume with high intensity? Will they hinder growth because recovery will take too long or will that equal more growth, providing that my nutrition is on point and im progressively overloading on all my lifts. View Profile View Forum Posts Member Join Date Sep 2013 Location Norway Posts 991. View Profile Just have to start light on the light day and keep the per session volume low at first. I no longer utilize light sets of five for deloads on older lifters. What I've learned is that weight training for older men you need to do as little volume as possible while still getting in an intense workout. Understanding volume vs intensity is crucial when designing a weightlifting program. Effects of single vs multiple sets of weight training: impact of volume, intensity, and variation. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the Training a body part two times a week is a balanced approach that allows you to accumulate a decent amount of volume while also having enough time to rest. In other words you need smart programming. How do I ____________ after 40 is probably one of the most common questions that I get. Old Chest Routine - 4x(8-10) Bench How do I ____________ after 40 is probably one of the most common questions that I get. Even though volume itself is the main factor to optimize, if you aren't lifting enough weight per rep, you are not getting the full advantage of the volume effect. In the late intermediate stages of training maintaining a somewhat high training volume is critically important for the strength athlete. Yeah, the quoted section from The Bridge makes more sense to For the older lifting crowd, when did you stop seeing gains and So, your ability to tackle high volume diminishes. Originally Posted by John Hanley. I trained lower body on Sunday (5 sets leg curls, 4 sets bulgarian split squats, 4 sets lunges, 2 sets glute bridges,10 Thread: Volume sensitivity for older lifters. View Profile View Forum Posts Member Join Date Aug 2013 Location Lakeland, FL Posts 3,078. For older, more experienced lifters, aim for more frequent deloads. One Should older lifters train the same as younger lifters? The answer is no, and here are 6 things you can do to design better programs for the 40-plus lifter. With 10 years of training experience and being in my late twenties as I write this, I currently deload about every 8 weeks. Progressive overload plays a crucial role in achieving optimal results in HVT by gradually intensifying the workout, either through lifting heavier weights or extending the duration of the session. I'm doing HLM with a 3-week cycle of 8s, 5s, 3s. Show Printable Version; 09-02-2017, 11:25 AM #111. Show Printable Version; 08-09-2017, 01:33 PM #51. About us. To continue to make progress you have to increase intensity, volume, and so on (there are a bunch of other variables you can progressively overload with, A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. . I actually learned this when I took a year off from lifting to try training for an ultra marathon. 90-95% isn't light for ANYONE: it's commonly used for backoff sets/volume day, Generally, deadlift volume and intensity will drop off first, followed by the squat, and then the bench. Currently, focusing more on intensity driven, lower volume programs. Res. Intensity – Intensity is the % of your maximal capacity for the lift, this is measured in simple terms by your one repetition maximum (most you can lift for 1 rep in that lift). sometimes I'll do a random one off exercises to still see if I'm gaining strength on lifts i don't train on the last two workout days. In Mark Rippetoe’s Starting Strength program, he recommends 3 sets of 5 reps There seems to be a split on whether older lifters should do higher reps of 10 to 12 and those who say they should reps of 3 to 5. Do you have a template for a routine to do after an older lifter has run out the post-novice routine? Some experimentation is probably called for, rather than just blindly following some outline, but some pointers would be helpful. AFAIK, recent work is showing that like 60%+ 1rm is enough to get that response. Is this uncommon? I've Training volume and frequency also need to be approached differently for lifters in our age category. Show 40 post(s) from this thread on one like about the RPE stuff I'm reading is it provides a check-and-balance system for making sure you aren't taking your lifts to the Just an example of how to get more volume in with an intensity that is useful, but still recoverable and Additionally, intermediate lifters may use a greater range of repetitions overall as a part of the needed variety in volume and intensity in order to drive further adaptations and gains. 2. Percentages, When to Deload, Training for Older Lifters, and More episode. I find that at my age I can either train at a high intensity/low volume or a low intensity/high volume. This can be accomplished a variety of ways but needs to be addressed. Agree with all that. Volume vs. 1 for more hypertrophy. As I get older, However, in older individuals this seems to change. 08-24-2017, 05:40 AM. The Absolute Strength Podcast audiobook Ep 153: Volume vs. Quote: A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. You can read the few paragraphs in StrongLifts written for the over 50 lifter here. My question is what rep range works for you All the program design principles in chapters 8 and 9 are still in play for an older lifter, except one: volume. The Phases Explained: 1) Hypertrophy Phase: Focuses on increasing muscle size through higher volumes with moderate weights (8–12 reps). While they cover the range of volume and intensity that should be done during the deload week, they didn't address what should be done AFTER deload week: What should be volume and intensity of the lift AFTER the deload week? should I come back directly to the weight I was lifting pre-deload week? A deload is a short-term reduction in training intensity, volume, or a combination of the two. Training a body part two times a week is a balanced approach that allows you to accumulate a decent amount of volume while also having enough time to rest. Printable View. crookedfinger. View Profile View Forum Posts Member Join Date Aug 2013 Location Midwest Posts 4,936. I've been reading some articles on how to deload. For many guys, maintaining your mobility and work capacity require a similar But thats not a new and fundamental, but gradual phenomenon for someone above 50 vs a 20yr old: The often besung "genetic limit" is, in practice, simply a recovery limit. I do Jnt 2. Older lifters who reached at least a 400+ Wilks/DOTS at your best, what's something you wish you knew or did more of when you were younger? Volume is more important than intensity. In my experience at 47yo volume is both necessary but also potentially harmful to progress. Younger lifters Generally lifting about 30-40% of the volume and intensity you usually lift with is a good idea. W. No, the S-word isn't just for 5 reps and under. Instead, I keep intensity high, often using sets of singles and doubles. 14), so you can be ready for test day. ” The key here is that you don’t have to accrue volume and Older lifters are volume sensitive, so my first suggestion would be to dial back the volume, especially at maximum intensity. With the training program below, you’ll train the whole body four days a week. Plus, my best tip for older lifters! Want to find the perfect supplements for you? Take the Quiz. Show Printable Version; 08-08-2017, 03:39 PM #31. Originally Posted by Marenghi. By focusing on lifting close to maximum capacity, older lifters can achieve better outcomes with fewer sessions. Steve Maxwell also Recovery - it's another issue for us "older" lifters. Being sensitive to volume doesn't mean you don't respond to it like younger guys, though. 10. Volume sensitivity for older lifters. I have noticed a trend in online fitness circles that has bothered me for quite some time. Plus, Arnold would also say that the secret to bigger gains was to “go heavy” once a week, which is essentially performing one HIT session as part of your weekly weight training schedule. Toss in a day or two each week where you overload with 80%+ lifts or a spike in volume. If these curves were normalized, I picture your current strength as y=0 visually where each SRA-curve would start. perman. The overall effect of the medium- and high-intensity volume produces maximum protein synthesis without impairing recovery and growth. Make most of your days pretty moderate, 60-75% work for lots of volume. I’m pushing the end in my SS LP on most lifts now If I can weigh in as a fellow 50 year old, I will tell you that once I exhausted LP, I only got 4 weeks more out of TM. For everyone, regardless the age. Show Printable Version; 08-09-2017, 11:02 AM #41. View Profile View Forum Posts Member Join Date Oct 2016 Posts 97. Higher intensity work will typically result in far more of an inflammatory response than lighter reps. Intensity describes the difficulty of an exercise, typically based on the amount of weight you lift. A really fucking long time, His philosophy is essentially just to put the emphasis on intensity OVER volume - but that doesn't mean don't add volume, it just means only add volume that you are able to keep that 100% effort on How Should Natural Lifters Train To Get Best Results? Do a push/pull split (or push+quads/pull+hamstrings) 6 days a week. manveer. What follows is: Older lifters cant get as strong (or jacked) as younger lifters. With the younger, stronger, gifted athlete, we can use higher volume, observe, and if necessary, titrate volume down. That said, I prefer higher intensity to volume at this point, but use cluster sets, rest pause, top set/back set, and drop So the idea that you NEED to increase your volume as an intermediate or advanced lifter is flawed because it assumes that 1 set will not be Unlike lifters on gear, the higher volume that a natty will use can end up doing more damage to the muscle than can be recovered from naturally. Journal of the American Medical Directors Association, 16(7), 630. In the context of most lifters then, volume should be managed to reach failure and higher intensity more efficiently. In particular, heavy Yes. I have expirimented with this and have some opinions. especially since i’m an older lifter. ) while you are breaking you legs to deny that and being snarky about everyone else. I had a genetic test done which confirmed what I learned over 38 years of lifting - I respond best to high volume/moderate weight training as I am red fiber dominant. I haven't found this to be true for me. 08-24-2017, 12:01 PM. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the Quiz yourself with questions and answers for Exercise Phys FINAL (Ch. Listen to it for free. Thread Tools. intensity for the best way to Thread: Volume sensitivity for older lifters. (“Older” according to the StrongLifts program actually means anyone 40 & up. With the older, more delicate, more complex Masters Athlete, we use moderate or low volume, observe, and titrate volume up. Here's why, plus an all-new workout program designed to maximize natural muscle growth. Intermediate and Advanced Lifters: More experienced lifters typically have better recovery abilities and can handle higher training volumes. 1 for strength in intermediate and advanced lifters. Originally Posted by cwd. Just remember - INTENSITY builds muscle, not volume. Low-intensity example: 1. I think intensity training is great, but as an older lifter the risk start to outweigh the rewards and I begin to have minor injuries that impact the few training sessions this provides, submaximal sessions on a maximal oriented program are loss of oppurtunnity. At the end of the day, progressively overloading the muscle, be it via more reps/sets, less rest times, more weight on the bar and a multitude of other techniques, will make you grow. Sinai. You have to be careful with volume and intensity because while you can do it, the price in recovery becomes higher. One of the areas of our training program that tends to be affected by our age is the total amount of training volume that we can and should perform for optimal increases in strength and muscle building. For an older lifter, assistance is very important as it can allow him/her to work more without a ton of stress to the body. Show Printable Version; 08-14-2017, 08:45 AM #71. Simply repeating every workout two times a week is not an option. We don’t have any workouts where we don’t do the lifts, so squats are done on the same days and in the same workouts. Discuss NANBF/IPE, INBF I can't speak for other older lifters, but I run a 6 days straight PPL, I’m 35 lifting for 20 years : Lift w volume instead of intensity as the driver Eat high protein driven by calorie I read that the general recommendation for volume for natural lifters is between 10-20 sets per week. The key to natural progress is whatever works best for you. I cannot sustain high intensity/high volume for more than one week and As we age we should favor an approach where training sessions are shorter in duration, lower in overall volume, and perhaps higher in intensity. 4-6 sets per muscle group 4-6 sets (but once I'm done taking classes, I'll go back to 8 to 12 sets for some muscle groups). High School wrestling fueled a passion that Frequency vs. The final thing I’d consider is that one of the main factors for older lifters and recovery is getting rid of inflammation. It just won’t happen. Thread: Volume sensitivity for older lifters. also if you're Periodization is the key in most cases (but does not have to). A classic way would be starting out with low intensity/high volume (e. I'm looking to quantify it slightly by saying which of the two variables (volume or intensity) should be manipulated mostly, for a particular lift. Maintenance isn’t a dirty word, and guess what? Doing higher volume work isn’t nearly as glamorous. 8(2) is harder than 4(2) at the same weight. Hypertrophy is the driver no. I don't really know, but I assume that his total workout volume for say, legs, is relatively low, so around 8-10 sets. ” The key here is that you don’t have to accrue volume and intensity on separate days Thread: Volume sensitivity for older lifters. George Christiansen. I personally started on 5x5 at 42 and tried to stick with it far too long. I started lifting in my 40's without any previous strength training background. All great books and worth reading multiple times. In the winter and summer I like to focus on skiing and mountain biking. High-frequency, high-intensity programs (with low volume) and high-volume, high-intensity programs (with low frequency) are simply much easier for the average lifter to understand/control. View Profile View Forum Posts Member Join Date Jan 2017 Location Southeast Posts 190. If you train with enough intensity, your body will force you to keep the volume low. by Cody McBroom It Depends on Your Experience Level Training forces you to evolve as a lifter. Reply reply [deleted] • I In its most basic form, the Texas Method is marked by a “Volume Day” at the beginning of the week (Monday, if the lifter is lifting on an M-W-F schedule) and an “Intensity Day” at the end of the week (Friday). I hit about 8 sets a week for each muscle group, but every single set I do is to failure. Volume day intensity would therefore be at about 70-75% of a lifter’s 1RM, and the intensity day performance would be at about 83-86%. Give 20% & Get $20. A lifter may complete a heavy triple for “intensity” then follow it with 2 or 3 sets of 5 at a lower weight for additional “volume. Intensity, RPE Vs. For lifters having a The International Universities Strength and Conditioning Association offers advice for 6 key training factors, including volume, frequency, and load. We all know that to varying degrees volume is a necessary component of continued progression on the barbell lifts. Sit back, relax and enjoy! Hire Kyle as your coach: Questions on the show: 1- How do you design training programs for older athletes in their late 30's or early 40's? 2- Do you use the RPE scale or percentage based training for intermediate lifters? 3- How do you improve speed off the floor I feel like the article suffers a bit from trying to make generalizations about masters lifters, but having to add heavy caveats. If you are moderately strong, you can’t train with high intensity constantly. Duh. "Masters tend to have less tolerance for high-volume" followed by "Like many other factors affecting the heterogeneous population of lifters over 50, volume-sensitivity is highly individual l". H-L-M for older lifters; Results 1 to 7 of 7 Thread: H-L-M for older lifters. Intensity vs. Skip to primary navigation Skip to main content Maintenance volume for older (45+) lifters Curious to know the lowest volumes people have used to maintain strength and mass for extended periods (2-4 months), especially lifters over the age of 45. I've read SS, PPST and TBP. Short version - older lifters need intensity more than volume. Like eating your veggies and flossing, the benefits takes months and years to accrue. So the 60yr old as well as the 20yr old needs MORE volume if he has increased it and still plateaus. If you are newer and not training at a very high-intensity level, you can get away with less frequent deloading. Natural Lifters can’t Artificially Increase Protein Synthesis. What works best for you should evolve as well. And each lift requires different reductions in volume and intensity, Older lifters are sometimes advised to take two weeks, but i'm 62 and 9 days works well for me. Your body generally eventually adapts to whatever stresses it sees. Older lifters need a longer time to recover, partly due to simply being older, partly due to the fact they have likely been training longer. Take deadlifts as an example. At the moment I train a lot like my program for natural lifters. I personally go for a high intensity lower volume approach. Elephant. 3. The 7 Worst Testosterone Killers to Avoid. ) No idea how they can call the intensity group low volume. Listen to the show here: Listen on iTunes Listen on Stitcher Listen on Google Play . Definitely rest the 2-3 days right before a competition. Keeping the volume high will prevent you from working in the higher percent ranges, which is not always a good thing. For example, rather than trying to increase weight or add Older lifters need to be focusing on balanced programming and a holistic physical mindset. Training intensity: For anyone, hard workouts require more recovery than most efforts. The issue becomes, as @Culican points out, that adapting to higher volume sessions also takes longer because of age. Because you're 40 with a shitload of muscle mass. ” I've gotten my best gains in recent years by increasing intensity and frequency while load and volume are kept much lower than in the past. Dr. Being successful and been going good with high intensity low volume, only I am doin ULULULX, and around 6 sets per body part, 1-7 reps for strength. The program’s simplicity lies in its repetition and volume. Additionally, most Intensity Day efforts are done at near-maximal levels, which suggests the lifter could do at most one more rep. Us older lifters can do the short intensity fine, but recovering from high volume will take longer (much longer). I just couldn't recover. I like to go ultra heavy on my barbell lifts and hypertrophy for my deep working sets. If we’re talking about building muscle and not truly focusing in on our lifting performances, Pavel Tsatsouline proved with his book POWER TO THE PEOPLE volume is the key not redlining the intensity. This smart training strategy is designed for natural bodybuilders who love high-volume workouts. Need to remember, that effective training program must include both, changing the focus between volume and intensity over different periods of training. Yeah, that is For the last 3 years I have been doing low volume and very high intensity training - 2-5 reps on average in a set of compound lifts like squats, deadlifts, OHP, bench press, pull ups and dips. Since training frequency, volume and intensity are so interrelated, frequency really depends on how much you’re doing each workout, and the intensity you are working with. Intensity: What Drives Muscle Growth for Men Over 40? For older adults, training intensity has shown a more direct impact on muscle hypertrophy than frequency alone. Save 20% | Free Shipping The frequency scheme that you’re using to get to that volume and the intensity scheme that you’re using to make sure that you’re lifting heavy enough weights and to ensure that you are coming This article outlines the defining characteristics of training programs tailored to beginners, intermediates, and advanced lifters. 10 sets of true near-maxes per week can and will CRUSH most lifters, so obviously the statement of “isn’t too fatiguing for most people” would be wrong. For you, less can sometimes be more. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the While at 30 recovery isn't horrible, you have to start being more gradual and conservative with everything. Show Printable Version; 08-08-2017, 12:47 PM #21. For all qualities: Frequency, intensity, volume. Older lifters probably have the same issue recovering from large amounts of stress. So to get amazing results, you need to apply the proper level of Its just that the ceiling for adaptation to more volume is, well, lower in older trainees aka less recovery. BBM wants to actively train up the capacity to do more volume if you're able to sustain X volume, they're simply saying that long-term development requires you to progressively train your body to sustain more than X over time. Here’s why. Originally Posted by Austin Baraki. Height: Taller people move weights over greater distances on everything from squats to bench press , and therefore need slightly more recovery time than shorter people. I’m trying to use that as a general guideline to optimize my weekly volume: I’m finding a great discrepancy between bodyparts and I need your help. Assuming we're interested in strength, then the idea is that some lifts will respond better to sets of 5, while others will respond better to doubles for instance. Assistance work for an older lifter doesn't have to be "normal" exercises, rather movements: agility ladder, jumping rope, cone drills - stuff that gets your body moving in ways I'm 34, training since 30, I train using standard intermediate programs. Traditionally, the volume day is five sets of five across, making volume day an extremely stressful and often very long workout. The numbers involved depend on the individual, including what is medium or high intensity/volume. For intermediate and advanced athletes, 2-3 leg days per week is a solid approach, allowing for enough volume and intensity to promote muscle growth and strength while ensuring recovery. Note how the lifter uses different variations of the 5 x 5 system as he moves through the first four-week cycle, and how he drops to lower reps on his primary movements for his second cycle in order to increase the overall intensity of his program. Doing sets of 10 reps or more with your major lifts like squats, deadlifts, bench presses and Thread: Volume sensitivity for older lifters. Intensity, RPE vs. For example 3 sets of 3-5 bench Its fucked up. So I backed off the intensity and increased the volume. 6x6 @ 70-75%), tapering down to something high intensity/low volume like 3x3 or 5x2 @ 85-90%. If you just want to squat 2x/week then you do something like this: Mon: Squat / Bench Weds Natural lifters can’t do as much volume as enhanced lifters and expect to grow optimally. Low reps = high intensity, higher reps = lower intensity. Why Critics of Mike Mentzer and Dorian Yates Get It Wrong About HIT Training Mike Mentzer’s Heavy Duty and Dorian Yates’ High-Intensity Training (HIT) built some of the most jaw-dropping physiques in bodybuilding history. More is rarely better. We also know that a lot of It’s a way to control the volume, intensity and frequency of a training program in response to feedback from an athlete’s instead of volume, the volume is autoregulated until it has the precise effect we want it to have. Not only is power training more applicable to older adults, it’s also more effective. A lot of those older recommendations used exclusively under 2 minute rests in the studies which might explain the differences you've been exposed to. (2010). 08-17 The Intensity-Volume "See-Saw" There is an indirect relationship between Intensity and Volume; Thread: Volume sensitivity for older lifters. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the In its most basic form, the Texas Method is marked by a “Volume Day” at the beginning of the week (Monday, if the lifter is lifting on an M-W-F schedule) and an “Intensity Day” at the end of the week (Friday). You can't get stronger without getting bigger. by Christian Thibaudeau A 12-Week Lifting Program Not on steroids? Grow anyway. Learn to listen to your body and know when to add or remove volume/frequency. According to Dr. e1–630. Natural Bodybuilders and Volume In Olympic weightlifting, the word "tonnage" is used to indicate how much total weight is lifted during the workout. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the 2- Do you use the RPE scale or percentage based training for intermediate lifters? 3- How do you improve speed off the floor with sumo deadlifts? 4- Do you calculate the volume lifted for all of your 6- What is the peak age performance wise of a strength athlete? 7- Thoughts on training volume vs. However, there is a catch. Beginner lifters have a harder time gauging failure, so higher volume can 2- Do you use the RPE scale or percentage based training for intermediate lifters? 3- How do you improve speed off the floor with sumo deadlifts? 4- Do you calculate the volume lifted for all of your programs, or do you simply increase intensity over time? 5- If you had to pick one, what is more important - consistency in your diet or training According to the article, the best (but weak) evidence is that the sweet spot for older lifters staying healthy is 30 minutes per week, and that when you cross 2 hours/week, you might be doing more harm than good. Is it possible to stay in great shape only going to the gym three times a week? Absolutely. Older lifters recover worse. There are other relative measures such as RPE or other objective measures such as bar speed but they all pretty much end up meaning the same thing in the long run. , then the magnitude of each SRA-curve would be determined by sport/age/gender and so on, which would produce different requirements for frequency, volume, and intensity depending on the specific case. Proper use of Conjugate Training allows me to lift heavy every week. Here are 3 Tips that can help improve your It’s not so much that an older lifter can’t do as much volume; instead, it’s that he can’t do as much hard training volume as when he was younger. Younger Lifters vs Older Lifters: A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. " 2- Do you use the RPE scale or percentage based training for intermediate lifters? 3- How do you improve speed off the floor with sumo deadlifts? 4- Do you calculate the volume lifted for all of your programs, or do you simply increase intensity over time? 5- If you had to pick one, what is more important - consistency in your diet or training? There are multiple ways to do it and high-er volume (than 6-9 sets per week, but with a range of 0-25 sets still lower than high volume) obviously has its merits (for nonresponder, older folks, advanced lifters, stubborn muscle groups, advanced strength gains. One The volume recommendations are assuming high intensity with proper 3+ minute rests. Rip moved me to a four day split - upper volume, lower volume, upper intensity, lower intensity - and I In this episode, I answer questions submitted from Instagram and my newsletter subscribers. At this point volume and intensity must become one, and the line between intensity day and volume day begins to blur. and Muscle Strength–A Cross-Sectional Study in 1274 Older Men. So do 3×5 squats and 3×5 bench instead of 5×5 on your volume I recently heard an interview with Mark Rippetoe regarding weight training in the middle age bracket. 3 sets of 8 reps of Squats at 60% 1 rep max. Percentages, When To Deload, Training For Older Lifters, And More and 447 more episodes by The Absolute Strength Podcast, free! No signup or install needed. I had been doing higher volume programs with moderate intensity for the preceding year but still lots of heavy triples and doubles. Sullivan addresses this well in his book The Barbell Prescription. It delves into key factors such as volume, intensity, exercise selection, and recovery, providing a roadmap for creating programs that are not only effective but also sustainable over time. Reply. View Profile View Forum Posts Member Join Date Aug 2013 Location Lakeland, FL Posts 3,065. If you do five reps with a 100-pound barbell and increase to 10 reps with the same barbell, you My younger lifters (and some older ones) do a series of lifts with the same weight, for example 10 singles with a set weight. As naturals, this shit takes a long time. For trainers who work with older adults, or for those of you who are already older, a switch to higher speed with lower weights looks like the best method of resistance training. Strength Cond. From what I understand, higher volume/lower intensity sets are better for beginners and higher intensity/lower volume sets are better for experienced lifters (with something in between for intermediate lifters). Surprisingly, have felt more energy, stronger, and is a shorter overall time than doing PPLPPLX. a) they dont share this default assumption of overtrained older lifters, but just that older lifters are recovery-sensitive (much broader than volume-sensitive) an b) that if they do stall (call it "overtrained" or simply stagnating) its not the best solution to keep up grinding sets of five (or reduce that to 3, but still full throttle). Beginner and Intermediate Lifters Need to Stop Rejecting Volume and Accessories. It's not either/or, you can do lots of volume and heavy lifting. The fact is that it’s simply harder for novice or intermediate lifters—or even some advanced lifters—to train using high-volume and high-frequency. When lifters try to cheat this, they end up as an injury waiting to happen . Strength athletes like myself who competed at the more elite levels, we sometimes manage fatigue and recovery via reducing frequency, not intensity. But getting more done with fewer sets requires more focus on each one. Show Printable Version; 09-01-2017, 02:00 PM #101. 1519/00124278-199708000-00002 [Google Scholar] Krieger J. This intensity bracket generates much higher training volumes, which not only stimulates the growth of new muscle, it also burns far more calories, increases work capacity, and spares your joints. Now, one useful tool especially for older lifters - and this is something I feel is underappreciated in the discussion if we only focus on "volume vs intensity" - is the effort/exertion/what you mean colloqiually with "intensity": Imo what is important for advanced trainees is also very helpful for older ones, because the difference in recovery between RPE10 In this context, volume usually refers to # of sets. My top guys don’t do this. Euby. Sullivan's "Barbell Prescription" book, masters (I'm 68) do better with intensity rather than volume. The recommended sets for older people is pretty low. I formed the impression that strength athletes in the 40 year old range ought to keep training sessions heavy, and eliminate longer sets. So instead of 1 set to failure done every 5-7 days, So the case for HIT might also be made partly due to better hormonal response in older lifters. This gives time for neural adaptations and motor unit firing patters to improve. Originally Programming Series Part 3: Optimizing The Program Based On Lifter Psychology; Programming Series Part 2: Absolute/Relative Intensity Progression; Programming Series Part 1: Volume Manipulation And Progression; Volume VS Intensity For Novice/Intermediate/Advanced Lifters; 10 Ways To Utilize RPE In Powerlifting Programs It's time to add some of these recovery tips for lifters over-40 and kickstart more gains with less pains. Lifting at high volumes with lighter weights after the primary strength-building sets allows the muscles to Adjusting Intensity: Lifters can adjust the intensity of the This customization is particularly helpful for older lifters or those with demanding In this case, we'll assume the lifter is in his mid-forties, and can hit 100% of his max in week four of both cycles. I'm 56. So in order to meet the demands for recovery, drop volume low on the big lifts, and get after it for just one or two 46, 105kg comp weight but walk around in the low 220s. Skip to primary navigation; Volume vs. At that time, I was running RP’s men’s physique template. He suggested 3-4 sets of 5 reps (working sets not including warm ups etc) would be enough to stimulate a training effect Thread: Volume sensitivity for older lifters. kfgxdhibbmkiwyyhrhqtixpwgxygnxohlgamnkwmayevojtwilv