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I am in my middle 40s now...and was talking to one of the competitive bodybuilders at the gym. This guy has won Top Titles and is now competiting in the over 50 contests.
I never see this guy do heavy weight. He always does Light weight.
Anyone here doing just Light weight?
Whats the census on going light vs. Heavy weight as you enter middle age?
i'm 47 almost 48..
building muscle mass and building strength are normally 2 different things and different routines..
progressive overload training will create the most muscle "mass" and size increase over say static training that will create strength... or sets of 20 reps that will do increase stamina..
depends on what you goals are..
are you going on stage to compete??
I met a guy yesterday.. a little older than me.. and definitely not as large as me, but he was doing controlled db fly 95 lbs..
after he kept coming into my area, i finally asked him... Halo??? he laughed and said how did you guess, strength gains with no size gain..
it all depends on what you want to do with your body..
he was 5'9" about 54... 175 lbs...
I am 45 and aches are building. I do both. Lower reps in the 6-8 range for a few weeks. Then higher reps 10-12 for a few weeks.
I am 45. I mix it up all the time. Mostly due to aches and pains. I do not try to much to get too much mass. my goal is to stay the size I am just stay lean. some months I have to go heavy to get back lost gains in mass and other months I go into routines that will burn fat and increase endurance. All in all it took me this long to get to my desired size and look and it is kicking my ass to maintain it. click on the pic to see where I'm at.
51 years old and I do mainly reps in the 10-12 range. I might go heavy on the bench every once in awhile and do 2-3 reps. Used to do low reps ( 4-6 ) but as I've gotten older I've got more joint pain. Going lighter for more reps has helped. I've actually added some size by increasing my reps. For one I can maintain better form.
We have a guy at my gym whos 52 and won the Masters Olympia more than once. He also won a international contest in the over 50 class. He is HUGH!
He says that reps keep his size (along with some juice) and he NEVER GOES Heavy. Claims it is not worth the injuries that are caused by doing Heavy Weights.
There is only one person who has won the Masters Mr. Olympia more thanQuote:
Originally Posted by tcw
once and it is Vince Taylor :)
Doing heavy weight when you are in your 40s or above shouldn't be that important. If aches and pains are going to be the result of one good set, why bother? Once in a while to max out and see what you can still do is fine, as long as that rep doesn't put you out. But for the most part, 8-12 reps are more important than a couple on a heavy bench or squat.
Depends on your goal.Quote:
Originally Posted by johnsiegal
Heavy/ overload = increased muscle mass
Light = maintenance, keep same muscle mass.
Good questionl I am coming off a shoulder injury and still looking for a neck surgery lifting was not the cause of this but have been looking at going lighter.
Hey...you're a good Detective!!!Quote:
Originally Posted by xtrememuscles
am I ? :))Quote:
Originally Posted by tcw